- Mention the myth of anabolic training adding muscle and not for losing weight. Anabolic training is excellent for weight loss. Use examples, i.e. Arnold and lack of Cardio, etc.
- Also highlight the importance of nutrition of weight loss. Give 5 examples of vegetarian foods that are great for weight loss.
It would seem impossible to discuss the subject of shedding unwanted pounds apart from cardio. Indeed, anyone who steps into a gym seeking to lose weight will immediately be shuffled towards the treadmills, stationary bicycles, elliptical machines or the group exercise area.
Cardio exercise is very effective in burning calories. Burnt calories mean less fat and less fat translates to weight loss. That’s it right? End of story. Start rolling the credits. It would be easy to assume that cardio is all there is to it when it comes to losing weight.
However, that is not always the case. There are those who experience a bit more difficulty in shedding extra poundage despite exerting the same effort, if not more in doing cardio training. Some would blame genetics, but most of the time it is just the amazing recuperative powers of the body.
Whenever the body feels threatened, it does everything it can to adjust itself to what it perceives as a threat. In other words the body adapts. When one starts losing weight by regularly running on the treadmill, the body will think that it is under attack therefore it tries to defend itself by struggling to keep the fat from being used as energy and by adapting to the exercise routine.
This is the reason why most people experience a weight loss plateau. During weight loss plateaus, people will find it harder to lose weight, if they even lose weight at all. There are those who try to bust through the plateau by putting in more cardio work, but often end up with limited results. In the end some of those who find themselves in this lull will feel discouraged and just give up the whole business of trying to lose weight altogether.
Weight loss plateaus are one of the reasons why cardio isn’t always the best fitness activity for losing weight. For a weight loss plan to be successful, one must add a variety of other fitness activities to complement his cardio workout and also to keep the body guessing, preventing it from getting used to the training routine.
Below is a list of fitness activities that will best complement the cardio workout.
- Interval training. This type of workout can be best described as a typical, moderate cardio exercise with short bursts of high intensity efforts in between. For example, if the treadmill is your thing, try adding 30 second bursts of sprints in the middle of your treadmill workout.
- Weight training. Before someone starts arguing that weight training goes against the very idea of losing weight, one must remember that more muscle mass translates to a higher metabolic rate. Higher metabolic rates also mean more calories burned. Studies in women who did resistance training showed a spike in metabolic rates which lasted for 36 hours long after the weight training session. A fine example of the fat burning capacity of weight training would be Governor Arnold himself. During his heyday as Mr. Olympia, Arnold hardly did any cardio and yet he was perhaps more cut than the other guys who lost to him.
- Circuit training. This type of workout produces both the effects of high intensity aerobic training and weight training at the same time. This training is usually made of 6 to 15 different exercises done one after the other with very short periods of rests in between. After all the exercises for the circuit has been completed, the whole series is done all over again after a short period of rest. This is also an excellent fitness workout for losing weight to complement cardio as the body will find it harder to adjust to the changes in the routine. A typical circuit training routine for losing weight includes burpees, pull-ups, crunches, treadmill work, push-ups with leg raise, squats, crunches and butt kicks.
Nutrition will also play a key role for these fitness activities to work. The body will need more protein in order for it to recover properly and the usual sources of proteins like meat for instance, usually come laced with fat. Some whey protein powders come spiked with sugar to help transport the proteins into the muscles. However, these sugars can also be converted into body fat.
The diet plan for the weight loss training program should therefore be planned carefully. It will be wise to seek out alternative sources of protein and carbohydrates in order to achieve better results. Shifting the body to a vegetarian diet while on the program is an effective way to encourage consistent weight loss without denying the body the essential nutrients for it to recover and function optimally.
Check out the following vegetarian staples which can be incorporated into your diet.
- Soy products. Tempe and tofu are good replacements for meat. It is rich in protein yet it lacks the trans fat and LDLs that usually come with meat products. Other soybean products include, soya milk, soya yoghurt and soya ice cream.
- Whole grains. Rich in proteins, fibers and carbohydrates, whole grains will give you a boost of energy and loads of protein at the same time.
- Beans. Another excellent source of protein, beans can have as much as 18 grams of protein per cup.
- Green leafy vegetables. Apart from being an excellent source of essential nutrients, some greens are rich in protein like asparagus, Brussels sprouts, broccoli and cauliflower.
- Fruits. An excellent source of vitamins, fruits can also boost your immune system especially during the program where the body is more vulnerable because of the wear and tear of working out. Shakes and smoothies will also help stave off hunger pangs and cravings.
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