So is cardio really the quick cure to the perfect body? A simple and short answer: no. There is a misconception that cardio is the only secret to losing weight. But the truth is, there are other secrets to losing weight and it does not include sprinting on the treadmill or starving yourself. Sure, cardio is great for your cardiovascular health, but it’s not the best and most effective way to losing weight.
Lift those Weights
Weight lifting heavy is by far one of the best and most effective ways to tone and lose weight. There are multiple studies that weight lifting will burn fat hours post your training. I notice a huge increase in my appetite on the days I lift weights versus when I just do a run or a quick HIIT session. If you’re trying to lose weight without cardio, you will benefit from lifting weights.
You don’t have to have a gym membership to start weight training. In fact, there are a countless amount of options on YouTube for free workout videos/series. All you need is a little area in your home and a few basis equipment to start with. There are companies like Hoist Fitness that can provide specific equipment. But the key to losing weight while lifting weights is about increasing the volume of the weight and decreasing your rest periods. This turns it into a circuit-type workout, which increases fatigue, and forces your body to go into the aerobic mode. Not only will you reach muscle fatigue, but your heartrate will go up and calories will be burned. Don’t start super heavy. Choose a weight that you can maintain for at minimum 2 minutes. Focusing on a weight that you can realistically do for 2 minutes is key because it takes approximately 2 minutes for the aerobic system to start working. The best types of exercises are compound exercises, which include overhead presses, deadlifts, and squats. Those types of exercises work the entire body and engage every muscle group.
Watch Your Food Intake
Truth is, fitness begins in the kitchen. You need to burn calories and also consume calories. It might be helpful to keep track of your calories at first so you have a general idea what and how much you’re consuming. There are plenty of calorie counting apps to get you started. You might think you consume little to nothing, but may lose track of how often you snack throughout the day. Once you become aware of how many carbohydrates, fats and proteins you consume, it might be beneficial to cut back or consume more in a certain area. For people who are looking to lose a significant amount of weight, there are diets that are very popular, such as the high-fat low-carb diet. But you have to remember that when you are cutting calories, you will be hungry. And this is why it could be beneficial to keep your protein intake up to reduce your hunger.
Protein is everything when it comes to muscle building. You have to consume enough protein to build your muscle. It is impossible to slack on protein and expect to build.
Cardio workouts are a pain for many people. And the intensity of it can be boring and dreadful.
Weight lifting and keeping a close eye on your calorie intake can change things up and give you the results you desire.