Listen up, if you’re a cardio queen! What’s a cardio queen you ask? A cardio queen basically does “only cardio” for exercise because “I don’t want to get too bulky” or “I don’t like lifting weights!” Cardio exercise is good for you but you need more than just cardio exercise to give you the lean,toned and healthy body you want and need!
So, here is my Top 5 List to get you started on the way to blasting the fat and getting the lean and toned body that you want:
1. Make a commitment to a lifetime of fitness. This commitment trumps all other fitness commitments. Without it, you will always fall prey to the inevitable obstacles and pitfalls along the way.
2. Be willing to change your eating habits! Sixty to 70% of your fitness goal success or failure will depend on good nutrition. Since we must eat to survive, get ready to change!
3. You must change your body composition! You must increase muscle mass to become a “fat-burning machine.”
4. You must do more than cardio exercise to change your body composition!
5. Make a commitment to full-body strength training! Among other things, it speeds up your metabolism and helps improve your bone density. And, you’ll look great!
It is a good idea to start your training program with 3 days-a-week of full-body circuit weight training tailored to your body type. Circuit weight training (including bodyweight circuits) has dual benefits as a strength/cardio workout. This type of training has been proven to effectively burn fat and improve heart function.
Combine circuit weight training with 2-3 days-a-week of interval cardio exercise and you will burn even more fat. Twenty minutes per cardio session is enough to get the job done. Slow, steady-state, long-duration cardio (45 minutes or more per session) eats away at your muscle mass! And, you won't get bored doing 20-minute cardio sessions!
You could also split your strength or cardio workouts into 2 separate workouts. Research proves that two 20-minute workouts will burn more fat and calories than one 40-minute workout. Doing a second workout during the day (even a short one) keeps growth hormone levels high throughout the day.