Burn more fat with intervals and resistance
Combine cardio and resistance training into a single workout for faster weight loss than doing each activity separately, according to a 2008 University of California study.
For example, many people jog or cycle at a steady pace. While there's nothing wrong with this type of workout, you will burn more fat if you change your routine to include intervals and weight reisitance. Doing so creates a hybrid experience within the body that produces more lean mass while still burning fat.
The key here is that lean body mass (muscle) burns more calories than fat, AND feeds on fat throughout the day. So, increase your muscle mass and you'll burn more calories...even when you are NOT working out! Pretty awesome return on investment there!
One of the most effective, least time consuming and most exhilarating methods is a circuit of full-body multi-joint resistance exercises combined in intervals with high-intensity aerobic exercises.
Metabolic Resistance Training (MRT)-is essentially cardio with weights. These exercises are done standing, bending, pressing and/or moving. They recruit large muscle groups i.e quads/hams, in a dynamic movement pattern such as lunges with bicep curl, rather than isolated exercises, like lunges on their own. They are performed generally in a circuit format with moderate to heavy weights; moderate reps; and short rest periods.
Benefits of MRT:
- Shorter workout
- Increased metabolism-spurs on muscle growth
- Increased calorie burn post workout -- the "after-burn"
- Improved functional movement
- Increased cardiovascular strength
- Examples: squat with row
- Single leg squat to overhead press
- Dumbbell lunges with curl
Cardio Intervals are high intensity cardio that alternates between set periods of high effort and active recovery. Intervals usually use a 1-to-1 ratio but can be heavier on recovery for beginners. This is preceded by a short warm-up and ended with a short cool-down for a total workout time of 15-20 minutes. (If not done on same day as MRT this workout should be lengthened to 30-40 minutes with a longer warm-up and cool-down.)
What you can use for intervals:
- Treadmill
- Elliptical
- Versa-Climber
- Engaging in plyometric moves
- Jump rope
- Mountain climbers
- Skiers
Why it works
Your body benefits from this form of aerobic exercise because of a phenomenon called, Excess Post-Exercise Oxygen Consumption (EPOC) or after-burn. High intensity interval training creates an elevated metabolism that can burn calories for up to 36 hours, post workout! Conversely, steady state cardio stops burning fuel soon after the workout.
Engaging in a strength + cardio circuit is a proven path to quick results as compared to a program that emphasizes slow, steady-state aerobic exercise independent of resistance training. If your fat loss program has stalled or is simply not working, give this concept a try. Combined with a reasonably decreased calorie intake, you will achieve your goal in short order!
To learn more about this and other training methods contact me for a complimentary 30 minute consultation.
Michael Cancilla, NASM-CPT
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Last Updated on Tuesday, 25 September 2012 10:14