I talk to women daily and their biggest focus is cardio because they want to burn all the fat!!! Then build lean muscle mass.
Don’t just focus on one.
Weights will help build that lean muscle mass in order to give that “tone up” look. A lot of people believe they will look tone, once all the fat is gone and to be honest… it doesn’t work that way.
If you are trying to lose 15lbs or more and only have an hour in the gym, I would highly recommend doing at least 30 minutes of weights then knocking out 30 minutes of cardio. You don’t need more than 30 minutes of cardio, if you over due it, it can backfire and cause you to gain weight.
If you are trying to maintain and only have an hour in the gym, I would recommend doing 45 minutes of weights and 15 minutes of interval cardio. Interval cardio will help you drop that stubborn fat.
If you want to gain weight then I would recommend focusing on weights and do about 5-10 minutes of cardio.
WEIGHT TRAINING BENEFITS:
- Muscle helps keep off the fat: The more lean muscle mass you have the more calories you burn which will help keep off the extra fluff.
- Strengthens your bones: By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
- Manage chronic conditions: Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease and diabetes. plus you will look and feel better!
- Improves cardiovascular health
- Lowers blood pressure
- Helps regulate blood sugar
When to do weights and cardio….
I always recommend to workout in the morning on an empty stomach. This way your HGH is higher (better for building lean muscle mass) and doing it fasted will help burn stored fat. So every morning, I wake up, do a warm up then get straight to weight training for at least 40 minutes then 20 minutes of interval cardio to maximize burning fat. I try to be done with my workout by 8am then I fast until about 11 or 12.
I eat a lean protein, complex carb and healthy fat. About 3 hours later, I have a high protein snack and my last meal is usually 6pm and I do a protein, complex carb and healthy fat to end the day. I aim to do that 4-5 days a week. The other days, I have large eating windows and eat whatever I want. That way, I never feel deprived and I feel ready to crush my next workout from the carb loading.
Which leads me into another common question… Should I do weights first and cardio after?
I always recommend doing weights first then finish with cardio. You’ll be stronger during your weight session and it makes it easier to be in fat burning mode by the time you get to your cardio because you depleted your glycogen and now only have fat as a fuel source! But if for whatever reason, this is too difficult, I recommend starting with whatever feels right to you and once you get that dialed in then try this approach and see how it works for you.
So an example workout would be:
- Squats 20
- Deadlift 20
- Pull ups 20
- Push up 20
- Burpee 20
Repeat 3 times then finish with 20 minutes interval cardio. I love training full body because you do work more major muscle groups therefore you are working the muscles more which will help you tone up and burn more fat.