Holidays are a luxury time, but soon January 1 Once rolled around, most people are ready to get back to their exercise and healthy eating routines. new year When you turn off with the intention of shedding a few pounds, you’re certainly not alone. The best resolutions Americans have made in 2022 Exercise more (48% of the resolution), eat healthier (44%) and lose weight (41%).
When it comes to weight loss, you can make one mistake. Rachel Trotta, CPT, When Wendy Butts, NASM-CPT, CNC, The two PennWest certified personal trainers and adjunct professors of exercise science say they see people making something out of just cardio.
If your weight loss plan is to do as much cardio as possible to burn maximum calories, I suggest you reconsider it. Find out why it’s wrong and how to create a workout routine instead.
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Why Focusing Only on Cardio is a Mistake
A workout based on aerobic exercise runningindoor cycling, or an elliptical are great ways to burn calories and can be a beneficial part of a weight loss exercise plan. “We tend to overdo cardio because we focus on burning calories in the short term, but strength training is important for building and maintaining muscle,” says Butts.
Trotta says the reason strength training, such as weightlifting, is important is because it helps build lean muscle mass. She explains that lifting weights reduces body fat while preserving muscle. All of this while burning calories at the same time.
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In addition to cardio and strength training, it’s also important to incorporate low-intensity exercise into your routine, such as walking and recovery exercises, says Trotta. yogaSkipping low-intensity exercise and focusing only on very high-intensity training (including aerobic exercise such as running) puts too much stress on the body and can increase cortisol levels. rise leads to fat accumulation, it’s harder to lose weightThat’s why it’s important to balance cardio, strength training, and low-intensity exercise, she says.
Not only does constant, high-intensity exercise cause your body to store fat, but it can also make you feel more hungry, which can lead to overeating, Trott said. “These hunger cravings occur because the body tries to offset the number of calories you’re burning,” she says.
You may be wondering what happens when you put all this into practice. How do you balance cardio, strength training, and low-intensity exercise? Both trainers say this is very personal, based on personal health goals and lifestyle. In general, Trotta recommends strength training two days a week, not back-to-back. Aerobic exercise can be done 2-3 times a week. This leaves him 2-3 days for low intensity exercise and rest.
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Other common mistakes people make when trying to lose weight
Batts says there’s another common mistake many people make when it comes to weight loss. This can happen with both cardio and strength training, she says.
More effective, says Butts, is a gradual increase in both cardio and weightlifting training. This highlights that she sees another mistake people on the other end of the spectrum are making. If she’s been doing the exact same weightlifting routine with 5-pound dumbbells for years, it may be time to increase the number of reps or the weight. “I want to get out of her comfort zone and find something a little more rewarding,” she says. So is cardio. If you’re no longer challenging your cardio, it’s time to increase your speed or distance.
As you know, putting too much stress on your body can raise your cortisol levels and make it harder to lose weight. In that case, Trotta said: Other Things That Can Raise Cortisol Levels“Getting consistently good sleep is one of the best things you can do for weight loss,” she says. Morning Trotta says that if your schedule allows, finding a different time of day to exercise can help your body (and your mental health).
Finally, both trainers say it’s also important to eat nutrient-dense foods. Not only is this more sustainable, it’s also more fun.
With these tips in mind, you’ll be ready to hit your health goals.
next, Find the best workouts for weight loss, according to 12 different trainers.
