As most of you know the best way to lose weight is by being in a calorie deficit whilst working out, the diet type doesn't matter... at all.
So you go the gym and you aren’t sure how using weights can be best for your goals or the best type of exercise to do but you heard cardio is the best… right?
You get on the treadmill spend 20 minutes jogging, you go on the bike spend 10 minutes cycling and then on the cross trainer for 20 minutes, because again you heard the variety gets you better results and spending 50 minutes on one piece of cardio equipment is boring as hell!
This is where things get interesting, so for every time you get on that treadmill your body does it slightly different, you will never notice the difference, your body will always find an easier way to do something, and it will cheat! Your body is made to adapt and will always try and find the easiest way to do things.
What this means for you is every time you get on the treadmill you will burn less calories as before, meaning your results at first will be great as you will get that massive adaptive phase, where your body doesn’t know what to do or how it can react most effectively, but as time goes on that effect will get less and less. even if you do switch machine your body will adapt to that type of movement, not the machine! So running on the crosstrainer will have a very similar effect as on a treadmill.
Once this happens you can do 3 things to keep that ‘calories burnt’ figure on the screen as high as possible, you can mix up the intensities, for example 15 minutes of running instead of 30 minutes of jogging, or 10 minutes of intervals etc.
Option 2 - is by using different inclines on the treadmills so running uphill, different resistances on the machine etc.
Option 3 - is bay far the best option – Use a mixture of weights and cardio – and using option 1 and 2 to mix up the cardio, so your body can try and adapt, you will get stronger, faster more dynamic and most importantly leaner and healthier!
on a separate note: When people talk about weight loss it usually isn’t what they mean, the number on the scale is the representation of you being unhappy with the ‘flabby bit under my arm’ or the ‘roll of fat on my back’ and the other parts of the body you don’t like, so it’s that fat that you want to lose, which yes will bring down the number on the scale but your must not fixate on that number.
By doing a mixture of Cardio and weights, you will build some muscle, you will keep those curves that you like, but most importantly you will be able to move that wardrobe on moving day, you can pick up those boxes in the office that were too heavy, you can help people to lift the heavy things instead of asking for help. Things like picking your kids up when playing with them will be easier.
If you train smartly and with the correct technique you will also improve your cardiovascular health, after a hard set I feel out of breathe, I still feel my heart beating hard and fast, so please stop doing endless amounts of cardio, if you are doing the same workout as 2 months ago the chances are you are improving anymore or if you are it won’t be the improvements you actually want.