Combining weights
with cardio is a formula for weight maintenance. Strength training and weight
bearing workout muscle mass is maintained in drops weight. Without strength training
your calorie deficit will cause catabolism, causing metabolic rate to inch
lower, making it easier to gain weight after.
"You can burn enough calories for half an hour jogging on the treadmill at an average rate. If the half-hour strength training does is likely to burn fewer calories during that half hour, but you continue to burn calories over the next 24 to 48 hours after finishing your workout, "Richard Garard, founder of gym She says. That's the beauty of the EPOC (excess post-exercise consumption of oxygen).
You've heard it before, but it really is like HIIT jump the queue. The interval protocol "has your heart rate up high and then rest, you burn more calories and get larger through your workout response in a short period of time and can basically go hard, then break, go hard and then the rest, or you can have a fairly long training. "
In other words, the optimal duration depends on the intensity. After HIIT "your body has to fight hard after her workout to try to repair itself, so it is using a lot of energy and your metabolism ends enriched through the roof."
In a famous study by Tabata et al, participants performed a training session every four minutes to eight 20-second hard efforts broken them for 10 seconds recoveries five days a week showed an improvement of 28 percent in fitness in just six weeks.
How to lose fat and gain muscle at the same time, or about the same time, is one of the biggest dilemmas of the fitness world. Garard suggest adding weights to your workout HIIT.
"It has a good effect to burn fat because your heart rate up as well, and the fact that you're using your whole body in all these movements, as well," says Garard. The kettlebell ideal range is 12 to 16 kg. Taken into account at intervals of eight to 20 seconds and see how many changes you can make in each round (think 20-30). At five or six round should be fighting.