Are you looking to perfect your beach body for the upcoming summer? If so, we have the right prescription just for you. It’s a full-body workout routine that utilizes a combination of high intensity types of resistance training combined and cardio.
Weighted resistance training is the best way to burn excess fat and calories when compared to cardio alone. Research has proven this, however if you want to maximize time spent in the gym, we suggest you combine everything into a “high octane” workout that transitions between the weights and some type of cardio. The routine is simple and can be varied depending on what you have available at your local gym.
During your rest intervals, rather than slumping over the machine or sitting down on the bench, you will be moving around between jump rope, the stationary bike, or some other piece of cardio machine that you have available to you.
You will keep the weight on the lighter side, and execute more reps so that you do not over-train or fatigue your body to where you can’t finish each set. You should incorporate a variety of techniques into your workout routine and superset smaller exercises that can be done with the H.I.T. principles but you don’t train the WHOLE body in one workout setting for this routine. You will stick to 1 or 2 muscle groups and train them in accordance with a planned resistance training schedule as follows.
Contrary to popular belief, summers are an ideal time to workout and lose weight, if need be. One can deal with the heat by making educated adjustments and with the proper precautions, one can manage to stay cool and energetic while avoiding heat-related problems.
You sweat more in summers as sweat is the natural cooling system of the body. It needs to be understood that when you sweat, the fluid evaporates from the skin’s surface, carrying away excess body heat. In an indirect way, sweating from hard exercise helps you lose weight and by increasing your BMR (Basal metabolic rate). Its major role is to assist in regularization – to prevent the body from overheating. When you sweat, you lose water weight, and in summers one has to be wary of dehydration especially while exercising. While you may lose as much as 2 kilos during a workout, you will gain it all back as soon as you drink water after the session. Weighing yourself before and after exercising will tell you how much fluid your body requires.
Workout should be done in a moderate to low intensity levels. Some suggestions are:
Light weight training
Beat the heat:
Heat-related illnesses like exhaustion in heat cramps and stroke can be easily handled, by adjusting the time of exercise – earlier in the morning or late evening if exercising outdoor. If working out in the gym or indoors one can do it any time.
Listen to your body while working out. If feeling heated, dry or very tired, stop and rest. It’s never a good idea to push yourself in extreme
Always hydrate yourself before, during and after the session of exercise. While exercising for longer periods the body requires more water to remain hydrated – water can be replaced by sugar drinks as well for more energy.
Most people operate under the assumption that the more they run, the more weight they’ll lose. That’s true, but only to a point. Running is an incredibly effective and efficient form of exercise for burning calories. (You burn about 8.5 calories a minute when moving at a comfortable pace.) Problem is, the more miles you log, the more efficient your body becomes at running and the fewer calories it burns,fitness research director at Quincy College in Massachusetts.
In other words, you’ll initially drop some pounds, but your progress will flatline as soon as your body adjusts to your exercise regimen. Plus, running long distances on a regular basis takes a physical toll (in the form of injuries, like runner’s knee) and can seriously dampen your enthusiasm. Ultimately, all that pain and boredom can cause many people to burn out and give up.
Thankfully, there is a better (and easier) way. By learning how to make your runs more efficient at burning fat (by running with more intensity and by making your body stronger), you can get more benefits in less time.