Aerobic Exercise and Lifting Weights
Aerobic exercise and lifting weights is easily the best combination of exercises in order to help you achieve your weight-loss goals fast! There are so many benefits of lifting weights despite some of the myths surrounding it.
Plus, when it is combined with any form of aerobic exercise, the fat-burning/ weight-loss results are accelerated quite dramatically!
Workout StructureSome workout programs combine weight training and aerobic exercise at the same time. For example, in many 'ladies-only' gyms weight training exercises are alternated with aerobic stations in a circuit format. There are also 'Pump' classes whereby weight training exercises are performed 'aerobically'.
Even though any weight training is going to be beneficial because lifting weights to lose weight is a very effective strategy, there are some ways to do it that are better than others.
The best way to structure the workout for maximum fat burning is to perform the aerobic exercise after the weight training. There are many reasons why this approach is so effective.
Firstly, weight training mainly uses carbohydrate as a fuel source because it tends to be a high intensity form of exercise and the higher the level of intensity, the greater the proportion of carbohydrate will be used by the body. Therefore, after the weight training component of the workout is completed, the body is likely to be in a carbohydrate-depleted state. Then, when the aerobic exercise is performed, the body will preferentially use fat as a fuel source.
The type of aerobic exercise that is performed doesn't matter. As long as it is performed for at least 15 minutes after the weight training, the fat-burning results will be very positive. Aerobic exercise and lifting weights in the same workout is definitely a great fat-burning combination.
How To Magnify Your ResultsThe results you get from combining aerobic exercise and lifting weights to lose weight can be magnified even further by adding a few simple steps.
The first step is to take a thermogenic just before the workout commences. This will give you an energy boost, speed up your metabolism, and best of all, will force your fat cells to release stored fat into the blood stream, which your body can then use as a fuel source during the exercise session itself.
Furthermore, after the entire workout is completed, don't eat anything for at least 20 minutes. This is important because your metabolism will remain elevated from the workout and use of the thermogenic and your body will keep burning fat during this post-exercise 'window'.
It is also important not to drink any 'sugary' drinks during or after the exercise session because they will stop the fat-burning process in it's tracks! Drink water only.
How Often Should You Exercise?The combination of aerobic exercise and lifting weights to lose weight should be done at least 3 times a week. Of course, you can do it more often if you wish but no more than 5 times a week because the body needs more recovery time from weight training.
If you want to perform aerobic exercise every day then that is fine. Aerobic exercise doesn't make the inroads into your body's recovery ability the same way weight training does.
How Long Should You Exercise For?The total workout time should not be longer than about an hour. 20-30 minutes of weight training followed by 20-30 minutes of aerobic exercise is fine. Extending the workout longer than this will result in elevated cortisol levels, which will break down more muscle and will have a negative impact on your metabolism.
Plus, you've probably got better things to do with your time than spend hours in a gym!
Always keep in mind that exercise must be enjoyable and needs to become a permanent part of your lifestyle. If you train too hard, too often or for too long, it is highly likely that you will eventually give it up entirely so keep it at a reasonable level.
Aerobic exercise and lifting weights to lose weight is certainly a fantastic way to help you achieve your weight-loss goals really quickly, especially if you follow the recommendations outlined in this article.
If you would like to discover even more weight-loss and fat-burning strategies to help you achieve your results fast, get a copy of my e-book, Look Good, Feel Great!
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