When most women start a workout program, they automatically end up doing several hours of cardio a week; this is just the norm. Women think that in order to lose fat, they must spend a lot of time walking on a treadmill, plodding away on an elliptical, or spinning on a bike. Believe me when I tell you, this is not the best way. Endless cardio is not the best way to lose fat. It is actually the worst method when you want fast, effective fat loss. Yes, you read that right: long, slow cardio is the worst way to shed fat fast. If that is the worst way, what is the best? I’m glad you asked. The best way to lose fat is by:
1) Engaging in strength training. By performing strength training exercises about 3 days a week, you will build lean muscle. You will not get big and bulky, ladies; it just won’t happen. But by increasing lean muscle, you will burn more fat all day long; even while you sleep! Who could argue with that? Also, by building lean muscle, you will develop an athletic, lean look instead of the “skinny fat” appearance that most marathon runners have. Make sure you use compound free weight and bodyweight exercises; no isolation exercises allowed.
2) Perform higher intensity cardio work. No more 60 minute sessions walking on a treadmill. Here’s a better way: have a set distance, say 2 or 3 miles. What you should do is time yourself to see how long it takes you to walk 2 miles. The next time you walk those 2 miles, you have to beat your time, even if it’s only by 5 or 10 seconds. And again, the next time you walk the 2 miles, you must do it faster than the second time.
This is a way of increasing the intensity of your workout to get more results in less time. And once you can’t beat your time anymore, feel free to add an incline (if you’re using a treadmill) and start the process over again. Another option is to add some bodyweight exercises throughout your walk. Walk for 5 minutes and then do 10-15 pushups and 15-25 squats. Repeat this about every 5 minutes. These 2 tips are very basic but can produce huge results. By following these 2 tips you will spend less time working out while achieving more results. Start incorporating these tips into your workout program and see the fat melt off! Remember: be consistent.
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