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Thanks for the question. The most efficient way to lose weight from working out are high rep/low weight circuit training and through HIIT (high intensity interval training).


Your goal should be to increase metabolism and fat burning potential throughout the day. Both HIIT and circuit weight training are both effective. To be maximized you should exercise for 1 hour 5-6 times a week. You could alternate between cardio days and circuit training days. Here is an example.


 


Mon: HIIT


Tues: Circuit training


Wed: rest


Thurs: HIIT


Fri: Circuit training


Sat: HIIT


Sun: Rest


 


Here is an example of a circuit and  HIIT


 


Circuit. 15-20 reps 1 minute rest between sets. repeat for 20-30 minutes. (feel free to use the template and build your own)


Upper: pushups


Lower: Squats


Core: Crunches


Plyo: Burpees


Upper: Clean and press or curl to press


Lower: Alternating weighted lunges


Core: Reverse crunches


Plyo: Step ups 


 


HIIT (can be done on almost any cardio machine)


3 minute warmup


-30 second sprint 


-1 minute recovery


*Repeat for 15 minutes to 30 minutes*


3 minute cool down


Top fat loss mistakes for cardio and weight training


Cardio: Doing 1 speed with no resistance cardio. This kills me. Your fat burning potential begins and ends when you do. If it doesn't challenge you it will not change you. Atleast put the resistance on mountain or random. 


Weight: Resting too long in between sets. Super sets are key here. Work one set while resting the other. Example of a superset is chest press and seated row together. Quad machine and ham machine. Pullup and shoulder press. 


When you ramp up your metabolism you are going to have to eat more. Losing weight isn't about calories. Losing weight is about nutrient density. Here is a blog I did on eating for fitness and getting lean. http://the-vegan-effect.healthcoach.integrativenutrition.com/blog/2012/05/qa-eating-for-fitness-getting-lean


 


Hope that answers your question,


Gary Gibson HHC CPT VLC BMI
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