By Bruce C Schlagel
Weight Training:
Contrary to popular belief, lifting weights will shed more fat than running. When you run, you burn calories in order to give your body energy to continue. But when you lift weights, you burn fat long after you've left the gym because your muscles are searching for energy to rebuild after you've broken them down. This is also what gives you that toned appearance where you isolate and scalp muscle tissue. If you had to choose one, this would be a great first resort.
Full Body:
You will want to hit all your major body parts every week in order to create symmetry and combat muscle imbalance. You can either do a "split" - which would isolate groups of muscles on certain days - or a "full" that targets all body parts in a single workout. The full option is good for time conservation: Although you typically do it three times a week, it is still demanding on your body. The split takes more gym dedication, because you will have to go at least four or five days a week, but you can do more isolation lifts that give you that "cut" look. Your body can be broken into separate categories, such as chest, back, legs, shoulders, biceps, triceps and abs. Try doing five sets of five reps (as this will give a good balance of strength and endurance), and also use free weights to train your core whenever possible.
Interval Training:
Finally, continuous running or any other movement intensive sport (basketball, tennis, soccer and so on) will help to burn calories and increase both endurance and flexibility. When running, it is best to sprint for short periods of time and then break into a jog during rest time, as opposed to simply jogging for a long distance instead. This constant change of pace improves fast twitch muscles and burns more fat and calories. It will also be funnier, but much more difficult. Try doing this for either 10, 15 or 20 minutes after your weight training session, or during your rest days.
If done properly, using all of these tips in conjunction with each other will yield huge physical gains and a better-looking you. Most importantly, please remember that transforming your physique takes a great deal of (consistent) exercise, as well as a healthy diet in order to gain maximum results. Sufficient rest and a substantial amount of patience are also essential factors that should never be underestimated.
Contrary to popular belief, lifting weights will shed more fat than running. When you run, you burn calories in order to give your body energy to continue. But when you lift weights, you burn fat long after you've left the gym because your muscles are searching for energy to rebuild after you've broken them down. This is also what gives you that toned appearance where you isolate and scalp muscle tissue. If you had to choose one, this would be a great first resort.
Full Body:
You will want to hit all your major body parts every week in order to create symmetry and combat muscle imbalance. You can either do a "split" - which would isolate groups of muscles on certain days - or a "full" that targets all body parts in a single workout. The full option is good for time conservation: Although you typically do it three times a week, it is still demanding on your body. The split takes more gym dedication, because you will have to go at least four or five days a week, but you can do more isolation lifts that give you that "cut" look. Your body can be broken into separate categories, such as chest, back, legs, shoulders, biceps, triceps and abs. Try doing five sets of five reps (as this will give a good balance of strength and endurance), and also use free weights to train your core whenever possible.
Interval Training:
Finally, continuous running or any other movement intensive sport (basketball, tennis, soccer and so on) will help to burn calories and increase both endurance and flexibility. When running, it is best to sprint for short periods of time and then break into a jog during rest time, as opposed to simply jogging for a long distance instead. This constant change of pace improves fast twitch muscles and burns more fat and calories. It will also be funnier, but much more difficult. Try doing this for either 10, 15 or 20 minutes after your weight training session, or during your rest days.
If done properly, using all of these tips in conjunction with each other will yield huge physical gains and a better-looking you. Most importantly, please remember that transforming your physique takes a great deal of (consistent) exercise, as well as a healthy diet in order to gain maximum results. Sufficient rest and a substantial amount of patience are also essential factors that should never be underestimated.
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