Many people will tell you that the best way to lose weight is with lots of cardio. Cardio is definitely helpful in aiding weight loss, but it is not the best or only way. You don’t have to spend hours at the gym logging time on the treadmill or elliptical machine to lose weight. In fact, it’s really not as effective as you might think.
The key to losing weight is a combination of weight training, cardio, and healthy eating. I’m sure you have heard this all before, but it’s true! While cardio will burn more calories during your workout, adding lean muscle will burn more calories throughout the day. Adding 2-3 days of weight training can increase your metabolism, re-shape your body, and speed up weight loss. You don’t have to lift super heavy weights to achieve this either. Body weight exercises or light to medium dumbbells are effective.
Your body is smart! It adapts very quickly and responds well to changes, so it’s important to add variety to your workouts. Try switching things up every 6-8 weeks, and add a variety of workouts to your schedule. For example, you can lift weights 2-3 days per week with 30-40 minutes of cardio sprinkled in, throw HIIT or Tabata training in, add yoga of Pilates 1-2 days per week, and spend time working on balance, stability, & flexibility 1-2 days per week. A well rounded program will challenge your body and keep you from getting bored.
Another key component is healthy eating. Focus on whole, clean foods and avoid highly processed foods. As your body responds to exercise demands, it needs proper nutrition to fuel it. Processed carbs like white bread, chips, crackers, and cookies will not help your body get stronger or lose weight. Instead, add in whole grains, lean proteins, fruits and veggies, and herbs and spices. Drink plenty of water too, and avoid soda, juices, and fancy coffee drinks. You can’t out exercise a bad diet, so changing your eating habits is important if you want to see a reduction in weight.
If you stay consistent with your workouts and eating, your body will change. Set realistic goals, and be patient with yourself. Change doesn’t happen overnight!
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