Why Lifting Weights matters more than Cardio

weights
Ok folks, I know you’ve heard it before, but let me repeat it – STOP OBSESSING OVER CARDIO!! Unless you’re training for a long endurance event, or have a serious love for endurance…there is no need to make every workout a time consuming, robotic endurance routine. Lifting (combined with a good diet) will give you the results you want, no questions asked. Now does that mean you should get rid of cardio altogether? Not exactly, 20-25 minutes of cardio is effective, and good for the heart. However, lifting should be your top priority. Why? Read on…

Have you ever heard the phrase, “make your money work for you”? Without getting into detail, the idea is that you should invest your money, sit back, and watch it grow. Of course you have to do the initial work of attaining money to invest, and in order to get the best results, you would want to continue adding money to your investment. I like to use the same idea for our bodies. Make your body work for you. What do I mean by that? Build your metabolism up, allow your body to burn more energy (calories) per day by putting more muscle on your body. According to the National Strength and Conditioning Association (NSCA), metabolism is influenced by physical activity level, resting metabolic rate and genetics. Resting metabolic rates (the amount of energy the body needs to perform daily functions) are higher in people with more lean body mass (aka muscle). While sitting, muscle burns significantly more calories than fat. In fact, it burns almost three times more calories than fat. The more muscle you have, the more calories your body will burn each day. Just as you need to maintain an income in order to add more money into your investment – you will also need to maintain your body composition.

What’s your resting metabolic rate? Here’s a simple calculation that will help you estimate your resting metabolic rate. If you are a woman, multiply your weight in pounds by 10. If you are a male, multiply your weight in pounds by 11. This is a rough estimate of how many calories you should consume each day in order to maintain your current weight. This is by no means completely accurate as it does not take into account your body composition. A higher muscle body composition will require more calories.

Feel like your metabolism sucks and that you gain weight just by looking at food? Let me suggest that you should focus on building more muscle. Maybe you’re not working out at all or maybe you are spending countless hours on a cardio machine, trying to burn off all of the extra calories you just ate – either way, your body is not near as effective or efficient at burning calories as it could be if it had more muscle. Does this mean you have to be a big bulky body builder? Absolutely not! If you want to be, that’s great. If you don’t want to be, that’s great too. Lifting weights does not mean you will get bulky. Ask any body builder, in order to get boulder shoulders or some raging thigh muscles, it takes A LOT of time and` heavy heavy lifting. Your body will slowly build up muscle, it takes time and patience. You can adjust your weight training to meet your physical goals. A lower-rep, higher weight routine will focus on building “bigger” explosive muscles – while a higher-rep, lower weight routine will focus on more of a lean, endurance muscle. Once the results are in – all you have to do is maintain it. This may mean, only lifting three times a week with some aerobic activity on the side. Stay tuned for lifting routines you should include in your workout.

Calorie Blasting Stairs and Burpee Challenge

  I have to admit, this workout gave me a run for my money! I’m always looking for a good challenge, and this was exactly what I needed to start my weekend. You can do this at home (yay) as long as you have a set of stairs (my stair set consists of 20 stairs. If you have more or less, adjust the number of sets appropriately) – if not track down the nearest set of stairs by you and be prepared to push yourself to the limit. Here’s the game plan:
We will be doing intervals of 10, 20, 30, 40, 50
Always start with a warmup!

Warmup:

1min. jog in place
20 jumping jacks
20 butt kicks
20 high knees
10 lunges each leg
20 deep body squats
10 side lunges each leg
Bootcamp Stair/Burpee Challenge 
10 stairs

10 jumping jacks

10 Burpee’s

10 bicycles
20 stairs

20 jumping jacks

20 Burpee’s

20 bicycles
30 stairs

30 jumping jacks

30 Burpee’s

30 toe touches
40 stairs
40 jumping jacks

40 Burpee’s

40 second plank
50 stairs

50 jumping jacks

50 Burpee’s

50 second plank
Ouch!!! I struggled with the burpee’s! Adjust this to what you can do. Never go past your limit. Keep your core tight and take breaks when needed. Yes you will hurt and be terribly sore and tired…but you know what else?? You’ll be so proud of yourself for completing this challenge and taking steps towards looking and feeling your best! Let me know what you thought of this workout.

Treadmill Workout for Quick Weight Loss

If you’re looking to spice up your treadmill workout – this is for you! Be prepared for a high intensity, endurance testing, maximum calorie burning – workout! Tighten those shoelaces and put on your big girl panties – things are about to get SWEATY! For less cardio and more muscle building check out at-home bootcamp.


Note: If this workout is too easy for you, bump the speed up a couple notches on each interval. Or, if it is too hard – bump the speed down a couple notches.

50 minute Treadmill Workout:

Minutes           Speed

0-2              6

2-5              6.5

5-10            7.2

10-15          7.7

15-20         7.2

20-30        alternate between 7.0

and 9.0 every minute

30-35         7.2

35-40         7.5

40-43         7.7

43-45         7.2

45-50         6.0

Burn 1,000 Calories with this At-Home Bootcamp Workout

Post-workout pic!
Post-workout pic!

Ever tried bootcamp before?? Now’s the time! Great news, this can be done AT HOME…so no excuses! If you are looking for a workout that will spike your heart rate, burn lots of calories, build muscle and endurance all at the same time, then this is for you! For a high-intensity treadmill workout check out interval training.

What you will need: Set of dumbbells (I like to use 15lbs) and a stop watch or clock

How it works: This is a bootcamp ladder workout. We will be doing ten different sets. With each set, we will add on one new workout. At the end of each set you will do 5 push-up burpees. Take breaks when needed. Push yourself hard to see results. You should sweat! (If you are unfamiliar with any of the exercises, do a quick search on google images for picture instructions.)

We didn't say it would be easy!
Hubby’s legs felt like Jell-O

Warmup:

1 min. jog in place

20 jumping jacks

20 butt kicks

20 high knees

10 lunges each leg

10 deep body squats

10 side lunges each leg

Bootcamp Ladder:

Set 1

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 5 push-up burpees

Set 2

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 5 push-up burpees

Set 3

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 5 push-up burpee’s

Set 4

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 5 push-up burpee’s

Set 5

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 5 push-up burpee’s

Set 6

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 5 push-up burpee’s

Set 7

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 5 push-up burpee’s

Set 8

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 5 push-up burpee’s

Set 9

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 20 toe touches
  • 5 push-up burpee’s

Set 10

  • Sprint in place for 20 seconds
  • 10 squats with dumbbells
  • 10 (each arm) dumbbell plank rows
  • 10 push-ups
  • 25 bicycles
  • 10 (each leg) dumbbell lunges
  • 10 (each arm) dumbbell alternating arm lifts
  • 10 long jumps
  • 10 standing dumbbell reverse fly
  • 20 toe touches
  • 1 minute plank
  • 5 push-up burpee’s