Nutrition and Fitness are constantly evolving so I’m continually studying them and testing out the new science of achieving optimal health. Getting fit and healthy is a combination of nutrition, physical movement and mindset. All play an important role in weight loss and keeping it off.
What about type of exercise (aka physical movement) is most effective?
Here is what my research has found to be the top 3 types of physical movement that will help you lose weight and keep the weight off for good. Keeping it consistent is key no matter what type of exercise you do.
1–HIIT training….that’s stands for High Intensity Interval Training.
How it works:
HIIT consists of short bursts of intense exercise and short periods of recovery. For example, you might jog in place as hard as you can for 40 seconds, and then drop to a slower pace for 20 seconds. You’ll repeat the process for around 15-30 minutes. Repeat about 7-10 times or until your body is exhausted. It’s one of the most effective ways to maximize your results in short period of time.
The intensity of this workout is pushing the heart and lungs much harder than you’d normally be able to maintain over a longer period of time. The short rest in-between allows you to recover slightly without losing the overall intensity of the workout. With consistency you’re training your body to recover faster so you build stamina and muscle, burn fat long after you’ve completed your HIIT and boost your metabolism.
2– Strength Training:
Strength training uses resistance from weights, bands or even body weight, this is what allows muscle increase in strength, size, and endurance. For example, you might do dips off of bench to work your upper body or you might hold onto a set of hand weights and do squats for added resistance for your legs. Strength training is allows you to focus on building lean, toned muscles, and it helps reduce muscle loss.
Since muscle requires more energy to maintain, increased muscle mass speeds up the metabolism and helps to burn more fat.
Cardiovascular exercise is any type of aerobic exercise that raises the heart rate like running, biking, dancing and walking. Mix it up by hitting the gym, getting outside and training with a buddy or training group
You’ll improve your cardiovascular fitness, which increases fat burning. I recommend combining this with strength training for maximum results.
Find movement that you can stay consistent with, feel good with and fit into lifestyle.