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Cardio is Critical if You Want to Lose Weight FAST
Without cardio your
weight loss will be slow. But we can change that by adding 4
different cardio workouts that I do with my clients.
Fat Loss Method #1
20-20
Simple yet effective: 20 minutes in the morning and 20
minutes in the afternoon.
I know how days get hectic and it can be hard to work out
for a full hour. In that case, you can split your workout
into two sessions. Not only will you use a lot more energy
in each session since the sessions are short, but you will
speed your metabolism for more hours in the day, thus
burning more calories overall. I love the sound of that!
Example: 20
minutes treadmill in the morning and 20 minutes on a cardio
machine in the evening.
Fat Loss Method #2
Interval Training
Interval training is a very effective way to lose weight.
You will burn fat like crazy. Interval training is working
out at highs and lows. You can do this on any machine or
simply outside, which is great! Once you get going on a
machine, look at your workout pace, then every 2 or 3
minutes kick it up a few notches and hold it for 30 to 60
seconds.
Example:
Pedal on the bike for 60 rpm for 2 minutes and increase to
90 rpm for 30 seconds. Repeat this for 40 minutes.
Fat Loss Method #3
Steady pace
Keep a steady, challenging pace for 45 minutes. Example: Use
cardio equipment for the fastest results. Stay in your
target heart rate. To figure your target heart rates, follow
this equation: 220 – Your Age x 60% and 85%.
Example:
220 – 40 (age) = 180
180 x .60 = 108
180 X .85 = 153
That would put a person at the age of 40 in the target heart
rate of 108-153. Start at the low end and build up to the
higher end.
Fat Loss Method #4
Circuit Training
This is a killer workout, but oh so effective! Circuit
training is changing between cardio and weights every 3-5
minutes. Use the treadmill for 4 minutes, then step off and
do weights for 4 minutes. For the cardio minutes you can use
any cardio equipment, or a step or a jump rope. Keep
changing the exercises each interval to work your whole
body.
Example:
Treadmill 5 minutes
Bench Press 20 reps
Chest Fly 20 reps
Front Lunge 20 reps
Dips 20 reps
Triceps Extension 20 reps
Treadmill 5 minutes
Shoulder Press 20 reps
Upright Row 20 reps
Squat 20 reps |