Trying to fit into your little black dress? You don’t need to drain all your energy to aerobics itself! When it comes to losing weight, cardio is certainly necessary but without strength training, you don’t get toned the way you want to! Choosing one over the other is the biggest mistake many of us make while trying to lose extra pounds. For fitness enthusiasts, it is really good to know that you can totally combine the regime into a single workout. You just need to be clear about the priorities that will determine your sequence.
Are you in a dilemma about where to begin or what’s better—cardio before or after weights? Don’t worry we’ve got all the answers for you.
Knowing varying benefits is important before heading to start a fitness journey;
It can be challenging for those just starting out. If you focus on burning fat, do strength training first. For increasing endurance and controlling heart rate, cardio is preferred to be done beforehand. And for optimal benefits incorporating both in a precise manner works wonders! It is advisable to get approval for exercise from the physician to avoid health complications.
Cardio for Weight Loss
Primarily boosting the cardiovascular system, doing cardio has its own benefits. From walking, running, or biking to high-intensity bursts like burpees to jumping jacks helps you in burning calories than you take in.
Incorporating four to six, 30 to 60-minute cardio sessions per week into your training schedule. You can do aerobic exercise seven days per week. If you feel like you can’t continue in one stretch, do it in small increments. For example, by walking ten minutes every three hours, you achieve the goal of completing 60 minutes of walking in the entire day.
If you really love it, you can do cardio every day, but don’t push yourself beyond limits. One might get injured after stressing over one schedule. A balanced way is the key to weight loss and boosting metabolism. Skipping, Zumba, cycling, power walking, hula hoop, and kettlebells there are numerous ways to kick off cardio but make sure to give space to variations for keeping things interesting.
Strength training for Weight loss
Building muscle tissue is the prime benefit you’ll get from strength training also, preventing muscle loss related to age, dieting, and cardio-centric workout routines. Not necessarily with high intensity, low-volume training tends to improve strength more effectively. If you are losing weight, more muscles help to speed up your metabolism and burn extra fat when you work out.
Performing strength training for an hour 3-5 times per week is a good way to kick off. You don’t need to do strength training daily, instead, take a rest for a day between every two days of training. It is important that one should lift weights depending on the intensity and duration of their workouts.
Dumbbell Thrusters, weightlifting, deadlifts, or lunges lead your way to compound movements. These movements engage more muscle fibers, burn more calories, and are the best techniques to lose weight.
Get the Best Results
Grasping all these tips can be intimidating if you’re new to the weight-loss regime. But don’t worry, we have got your back. Here are some hacks that bring out the best of your workout!
- For achieving your weight loss goal, consuming a nutritious diet (inclusive of adequate calories) is as essential as performing cardio and resistance training. Take proteins, carbs, and healthy fats as suggested by your dietician.
- Your resistance training should be tedious. Yes, tedious not tiring! Lifting heavier weights in low reps builds muscular strength, and low weight tons with high reps build endurance. A vigorous workout and minimal rest intervals are the thing one should strive for!
- Rest plays an equal and important role! In the recovery phase, your muscles rebuild and become stronger, especially after rigorous workout sessions.
- Lastly, nothing can beat the power of a happy workout session! Try different types of exercises in different settings. If you can’t enjoy your training session, it will add stress to your body making you prone to injury or exhaustion.
Set realistic weight-loss goals. While being consistent is highly important, staying motivated in your training session is highly important that only comes after you fix a workable schedule for yourself. Also, if you lose track, don’t give up, there is always a way to sweat it all out.