Andre Jackson writes that achieving optimal leanness is an art one has to learn. Below are some of the ways to do it.
Combine Different Types of Exercise
Exercise and nutrition scientist Dr. Jeff Volek at the University of Connecticut says that all forms of exercise will burn calories, but it’s by combining different types of exercise that one attains optimal leanness. Dr. Volek led a research that studied 3 groups of people who were all on reduced-calorie diets. The first group depended solely on its reduced-calorie diet and didn’t exercise; the second group did aerobic exercise three days a week; the third group combined 3 days of aerobic exercise and 3 days of weight training. Those in the third group shed 3kg more fat than those from the two other groups.
Do Better
Cardio sessions can be made more effective when weight sessions precede them. A research conducted at the University of Tokyo shows that this combination burns 27% more calories than depending solely on cardio.
Do interval training by alternating the hard training phase and the recovery phase. A Laval University study in Canada shows that the alternating intervals of hard training and muscle recovery burn 300% more fat than steady-paced training.
>>> Fat Loss: Expert Tips to Get Lean
>>> Sprinting to Get Faster, Stronger, and Leaner
Design Your Action Plan
The key is to attain an interval of weights and cardio in one hour maximum. Vary the combinations and don’t repeat the same regimen twice in the same week. Here is a sample interval training regimen that you can start with.
The 20-minute stationary bike – it strengthens the calves.
- Start with a 4-minute low-resistance warm up.
- Pedal as fast as you can for 40 seconds. Slow down for 20 seconds. Repeat ten times.
- Pedal as fast as you can for 20 seconds. Rest for ten seconds. Repeat six times.
- Cool down for 3 minutes by cycling slow on low-resistance.
The 20-minute rowing machine – it builds bigger arms, smaller gut, and an intimidating back.
- Warm up for 3 minutes with the rower resistance set to level 5.
- Reset resistance to 10, and row intensely for 30 seconds.
- Change to underhand grip and row slower for 60 seconds. Keep the resistance level at 10. Repeat seven times.
- Row fast for 15 seconds. Row slowly for 15 seconds. Continue this alternating set for 7 minutes.
- Row slowly for 3 minutes to cool down.
The 20-minute treadmill – it maximizes calorie burn.
- Set to slow speed and jog for 4 minutes to warm up.
- Set to 15kph and sprint for 90 seconds. Reset to 7kph and jog for 90 seconds. Repeat this hard work-recovery interval three times.
- Set to 17kph or faster and sprint for 60 seconds. Reset to 7kph and jog for 60 seconds. Repeat this interval three times.
- Set to very slow and walk for 1-2 minutes to cool down.
The 20-minute cross-trainer – it burns calories and improves balance.
- Start at slow speed and warm up for 3 minutes.
- Set at a low resistance-level that you’re comfortable with. Up the resistance 1 level per minute. Continue for 7 minutes. Reverse the process by slowing down and reducing resistance 1 level per minute.
- Continue with the lowest level for 3 minutes to cool down.
Varying your routine also improves your disposition and helps you endure your training. Stick to your plan for at least 4 weeks and you’ll see great results.