Exercise Tips for Optimal Weight Loss
Lift heavier weights. What I suggest is that the weights workout should be vigorous, with the number of repetitions kept at the low tomedium end of the scale between 8 and 12 RM. To remind you, the RM is the repetition maximum, which means the most weight you can lift forthis number of reps before fatigue. The 8-12 is within a range thatshould provide strength and bigger muscle growth, which is calledhypertrophy.
If you go higher than this, say 15 to 20 repetitions to a set, or more, you are getting into the range where you would probably be better off doing cardio because the return on effort, the energy burn, is better spent jogging, cycling, stepping or rowing. At that number of repetitions you won’t build much muscle either, so very high-repetition training with weights has minimum value in my view.
Do aerobic exercise. Considering how much energy you would use in an hour of either type of exercise, weights or cardio, you must do some consistent aerobic or cardio work to burn fat.
Try high-intensity cardio. High-intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post-exercise period. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burnt out’. A group exercise program such as a solid cycle spin class might match this requirement. In fact, I highly recommend group cycle spin classes where you are encouraged to go fast, yet with the option to slow down if you need to.