7 advantages of effective exercising for busy expats
Are you eager to lose weight but simply lack time? Here are reasons why proper interval training in the comfort of your home or office is the best solution for busy expats juggling responsibilities with weight loss. [Contributed by MyHealth Today]
It seems like a simple question doesn’t it. But the majority of us are exercising in the wrong way to maximise weight loss. And I must confess, until I qualified as a health coach, I fell into the ‘wrong’ category. So, if you want to put your fat burning on overdrive then read on.
Let’s start with a quick definition: Cardio exercises are typically running, swimming, cycling — think endurance-based activities. Resistance training focuses on putting force on our muscles to encourage growth through exercises such as push-ups, squats and lunges. By factoring in high intense exercising followed by short periods of rest then we have interval training.
Most of us exercise by running around the local park, perhaps swimming, on the gym’s treadmill or cycling at the weekend. Nothing wrong with these activities. They raise the heart rate, create a sweat, probably a feel good factor about yourself for being active and making progress on losing some belly fat. Unfortunately, these exercises are not efficient at burning calories.
So, to win the battle with the weighing scales, I recommend ditching the cardio and replacing it with resistance interval training. Here are some reasons why you should make the switch:
The more muscles, the higher your metabolism and the more fat you burn. That is how we work. For men, increasing muscle mass is ‘easier’ due to the hormone testosterone, for women, in 99.9 percent of cases, the low levels of testosterone mean that it is almost impossible to bulk up. So, yes do the resistance training but ladies, don’t worry about looking like Arnold Schwarzenegger.
Interval training takes a fraction of the time compared to cardio. Burn more calories in a 10-15 minute intensive interval training based workout than running around your local park for 45 minutes. Yep, that’s right — lose more body fat in less time! For those of us who are busy, this reason alone should tip the balance!
3. Boredom and repetition
I will be honest with you here. I have ran marathons and the training was boring! Hours and hours of running around your neighbourhood to prepare the body for marathon distance. Interval training is over before you know it so no time to get bored (or even time for a single yawn!)
4. Body adaptation
Your body is clever and quickly adapts to cardio. So, to maintain the calorie burning you have to keep running further and further which of course takes more and more time. Interval training can be easily adapted to maintain a higher calorie burning state without impacting on the time taken.
Performing cardio whilst being overweight places strain on your joints and thus raises the possibility of injury. Resistance training however strengthens the muscles around the joints and lowers the likelihood of injury.
Resistance training will help improve posture as it promotes weight loss. With cardio having lower impact on metabolism, we retain the poor posture of unnatural body positions caused by being overweight.
You have probably felt hungry after completing a long run, right? However, there is minimal impact on your metabolism after cardio so if we ‘eat like a horse’ afterwards then it is possible to be net positive in calories. With resistance training, we are increasing our metabolism.
Just to be clear, cardio can have a role in a fitness program and of course it is a lot better than sitting on the couch but it’s just not as efficient at burning body fat. If you want to maximise the burn, then do resistance interval training.
And to give you an idea of such a workout, take a look at this example workout by clicking on this link or watching this video:
Whatever training you do, it is important that you have variety. This will help avoid the body adapting and getting used to the workouts. Try an interval training-based workout, push yourself as much as you can and watch your body burn more calories — all from the comfort of your own home, office, business hotel or even garden.
Interested in learning effective interval training techniques for weight loss and a healthier lifestyle? Click here for a very special offer — a one week access to MyHealth Today's exercise and nutrition program for only EUR 1 — and download the free 28-Day Fat Loss Bible
To your health,
Contributed by MyHealth.Today
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