By Kim Duke

neta & afaa Certified Trainer

Muscle Eats Fat

In my last article, I discussed Target heart rates and the benefits of pushing yourself for some serious calorie burning.  Now, let’s examine how to put together a workout session.

Knowing what to do at the gym and how to do it is half the battle to creating an effective and efficient workout program.

The optimal workout is a 10-minute warm-up on a low-impact cardio machine followed by 30 minutes of weight training and then 30 minutes of intense cardio.

Efficiency is the key when structuring any workout, so long-duration cardio should NOT be done in the beginning of the session. The most intensive training should be done first in the workout, when you are at your best.

By starting with weights, you alert the muscles to trigger the proteins that churn through calories while you train. So, even though you are probably feeling spent after 30 minutes of weight training, your body is ready to eat fat. This is because the body needs to burn through its sugar source first before it taps into the fat.  You burn the sugar while doing the weights then burn the fat with cardio.

Just remember the phrase: ”Muscle eats the fat.”

If you want to lose flab, and who doesn’t, you want your muscles as active as possible. That means starting with weights.

The same design can be applied to a 30-minute workout. Just start with a five-minute, low-impact warm-up and hit the weights for the remainder of time. Take a few minutes to cool-down and stretch out, too.

This type of workout may feel counterintuitive, since we feel sweating is “proof” we’re losing fat, but, you will lose more fat by pushing and pulling weights and then going on a brisk walk in your neighborhood. The guy/gal who is dripping buckets on the Stairmaster is getting a good workout, but you’re getting a better one by getting sore and not just getting soaked.

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