Keep up hours of cardio training and you’ll be well on your way if so. If you add weight training, on the other hand, now you’re telling the body that it must keep that lean muscle mass tissue. It needs it on a daily basis to perform what it’s supposed to be doing. That sends a very strong signal to your body.
As a result, you lose more fat and less muscle. Your muscle stays intact, getting more and more defined as the days go on. This is the method to creating an ideal body. Now, there is one form of cardio that you can do to help enhance your figure. Let’s look at that next.
Cardio Varieties To Know
The main point to know with cardio training is that not all varieties are the same. If you want to build a dream body, you need to choose wisely.
The two main types of cardio activities are interval cardio training and steady state cardio training.
Steady state cardio training is the type of cardio training that will lead to lean muscle mass loss, very little increases in your metabolic rate, and hardly any change to the way you look. What’s more is that it is b-o-r-i-n-g.
This is the form of cardio that you do for 30-60 minutes at a time, going at one moderate pace the entire time through.
For faster results, turn to interval cardio training. This variation of cardio, since it is so intense, will have you burning up calories for hours after the workout is completed, really accelerating the rate in which your body burns off body fat.
In addition to that, it’s also going to reshape the body better because it requires more muscular strength to perform it.
With interval cardio training, you’re going to alternate between a very short burst of all out exercise for 15-60 seconds (how long you make these is up to you) and then perform an active rest period for twice the length of the interval.
Repeat this process 5-10 times per workout session, starting with a warm-up and cool-down. If you can do this form of cardio 2-3 times per week, that is what will get you changing the way you look.
So have a good look over your current cardio program and make changes as needed. Drop those moderate intensity sessions because they really aren’t going to get you very good results for your time invested.
Constructing A Proper Weight Training Program
Moving along, the next element of a good body changing program to discuss is weight lifting. Weight lifting earns top marks on the exercise front because it’ll help to increase muscular strength, improve your resting metabolic rate, add more muscle definition and tone, and help to improve your functional physical capability as well.
When designing a weight training program, there are two main things to note:
- Take the full body approach where you work each muscle group in the body with every single workout. These are the most effective workouts because you’ll burn more calories during the session and have to spend less total time in the gym.
- Utilize as many compound exercises as possible. Compound exercises are those that work more than one muscle group at once, so they’re your squats, bench press, lunges, deadlifts, shoulder presses, and bent over rows.
Spend more time on these and less time on isolation exercises that work just a single muscle group such as bicep curls, tricep extensions, lateral raises, hamstring curls, leg extensions, and so on. Those burn few calories and will produce little result.
Aim for 8-12 reps of each set you do, doing 2-4 sets per exercise. Perform your full body workout three times per week and you’ll be seeing results in no time.
Now let’s take a brief look at the top supplements to consider.