Check out Julie's video version of this blog entry here.
Are you someone who loves cardio? No? Well, then read on, because I’ve got a trick to allow you to cut your fat-burning cardio time in half without sacrificing results—or even eliminate the need for straight cardio completely.
You may have heard that you cannot build muscle while burning body fat. This is not entirely true. If you adopt a fitness program that incorporates cardio intervals, supersets, drop-sets, circuit training, and compound movements, you will consistently raise your heart rate to burn stored fat while challenging your muscles for strength and size development.
Yes, you can build muscle while getting leaner.
You should always start your weight lifting workout with five minutes on your chosen piece of cardio equipment to warm-up, particularly when hitting the gym during cold seasons.
Your fat-burning resistance training workout can be as short as 30 minutes to see a fantastic body transformation and lose belly fat. Here is a great full body routine to try:
3 to 5 sets, 8 to 12 reps
- Barbell Squats, Superset (SS) BB Push-Ups and Supine Row
- Barbell Deadlifts, SS Ball Passbacks and Ball Leg Curls
- Kettlebell Swings, SS Kettlebell Shoulder Halo and Alternating Jump Lunges
- Cable Front Raises, SS Roman Chair Leg Raises and Reverse DB Flies
- Standing Reverse Cable Flies, SS Wall Sits with Band Abduction and Overhead Tricep Extensions
If you want to turn up the heat and blast away excess body fat even faster, then add 20 minutes of cardio or more after you lift. This can be via the stair climber, treadmill, or upright bike—and switching it up can keep your body guessing and your mind from getting bored.
You’ll want to allow your body to use food as fuel to push yourself on the weights first, then burn off excess fat following resistance training—never the reverse. Cardio before weights has been shown to pre-fatigue your muscles, so your strength and intensity could suffer if this becomes your routine.
Blog by Julie Germaine.