3 Ways To Find Time For Cardio And Strength Training

You may have heard that cardio exercise burns more calories than strength training.  It’s also possible you’ve heard that strength training is the best way to lose weight.  So which one is really the truth?

A recent Washington Post article settled the debate:  You need both cardio and strength training to burn the most calories and achieve optimum fitness.

Unfortunately, most of us have very few extra minutes in our daily lives.  However, there are some ways to squeeze in both cardio and strength exercises–no matter what type of workout schedule you follow:

Do you exercise 3 days a week for thirty minutes?
In that case, a circuit training routine (like the one here) will allow you to maximize your time.  In just thirty minutes you can do both a cardio routine and strength training at the same time by alternating between aerobic activity and muscle-building moves.  This plan works great for people who are tight on time and space!  Don’t forget to allow yourself time for warming up and cooling down, too. 

Do you exercise 6 days a week for thirty minutes?
Since you spend so many days in the gym, you can break up your routine by doing cardio some of the days and strength training the other days.  Depending on the intensity of your aerobic workout, do your cardio exercise three or four days a week and lift weights the remaining days.  Try to alternate your routine so you’re not lifting weights on consecutive days.  In addition, you may decide to do upper body strength training on one day and lower body strength training another instead of trying to work your entire body in one session.

Do you exercise 4-5 days a week for an hour?
You probably have time to do both a cardio and strength training workout every time you exercise.  Try thirty minutes of aerobic activity followed by thirty minutes of weight lifting.  Just remember: Don’t strength train the same body part on consecutive days.  And, especially if you exercise 5 days a week, take a total break from strength training on one of those days.  Instead, use that time for a longer (but less intense) cardio workout or some gentle stretching.

Sponsored Post: Review of www.DoesIsagenixwork.com

Imagine losing almost 30 pounds of fat in thirty days.  That’s exactly what happened to JP Richards, who chronicles his experience at www.DoesIsagenixwork.com. 

JP got his great results with the Isagenix Weight Loss cleanse.  The cleanse includes special snacks, supplements and shakes that are designed to release the fat-storing impurities in your body.  There are two programs: a 30-Day Isagenix Cleanse and a 9-Day Isagenix Cleanse.  The 30-Day plan is designed for folks who need to lose more than 15 pounds.  The 9-Day plan is for people who only have 5-15 pounds of fat to lose.

So what were JP’s final results after thirty days?  He lost a total of 17.5 pounds, plus he added 10 pounds of lean muscle for a total fat loss of 27.5 pounds.  He lost 12.5% body fat, and whittled 3.5 pounds off his waistline.  Check out his website for his photo transformations.

The cleanse includes a lot of liquids and few "real" foods.  Most of the "real" foods are Isagenix snacks or "healthy" meals–and the focus tends to be on organic, vegetarian foods.  The supplements are designed to provide the body with plenty of vitamins, minerals and other nutrients that help nourish and cleanse. 

As for exercise, JP did workout during this thirty day period.  The Isagenix program recommends 20 minutes of exercise (or walks) daily.  But JP believes in higher intensity exercise coupled with weight training–one of the smartest ways to lose weight, gain muscle and re-shape your body.  In fact, he even posts a free download for a "300 Movie Workout" on his site.

It’s impossible to argue with the success seen in his photos, so if you’re interested in the plan, check out JP’s website.  His personal trainer–and fiancé–has some extra perks for you if you sign up for the program, including an email consultation, a fitness journal, a cookbook and other tools.

The Weekly Tip

Treat yourself!  Buy a new jump rope, a workout DVD, a stability ball, some dumbbells or even a new set of sneakers.  It’s a great way to add something new to your workout routine and it’ll help keep you excited about exercise!

The Weekly Tip

Treat yourself!  Buy a new jump rope, a workout DVD, a stability ball, some dumbbells or even a new set of sneakers.  It’s a great way to add something new to your workout routine and it’ll help keep you excited about exercise!

The Weekly Tip

Treat yourself!  Buy a new jump rope, a workout DVD, a stability ball, some dumbbells or even a new set of sneakers.  It’s a great way to add something new to your workout routine and it’ll help keep you excited about exercise!

Health Tidbits

•    Need a doctor? Go to Wal-Mart!  Link   

•    Demand for organic food is increasing.  Link 

•    Fruits and veggies may lower your risk of pancreatic cancer.  Link 

•    Exercise might help prevent Parkinson’s disease.  Link 

•    Eating meat? Don’t grill, broil or fry it.  Link 

•    Commercials make kids to eat more junk food.  Link 

•    Schools are being pressured to provide only healthy snacks.  Link 

Health Tidbits

•    Need a doctor? Go to Wal-Mart!  Link   

•    Demand for organic food is increasing.  Link 

•    Fruits and veggies may lower your risk of pancreatic cancer.  Link 

•    Exercise might help prevent Parkinson’s disease.  Link 

•    Eating meat? Don’t grill, broil or fry it.  Link 

•    Commercials make kids to eat more junk food.  Link 

•    Schools are being pressured to provide only healthy snacks.  Link 

Health Tidbits

•    Need a doctor? Go to Wal-Mart!  Link   

•    Demand for organic food is increasing.  Link 

•    Fruits and veggies may lower your risk of pancreatic cancer.  Link 

•    Exercise might help prevent Parkinson’s disease.  Link 

•    Eating meat? Don’t grill, broil or fry it.  Link 

•    Commercials make kids to eat more junk food.  Link 

•    Schools are being pressured to provide only healthy snacks.  Link 

Real Motivation: Diet Pills Don’t Work

This article is part of our Real Motivation series.  These articles give it to you straight–without the candy coating.  If you prefer gentle encouragement and support, you may want to skip this post.  But read on if you don’t mind the cold, hard truth.

Many of us have hoped, wished and prayed for that miracle pill.  The little magic bullet that will melt away fat without any work or effort on our part.  We want to be slim and trim, but we also want to eat whatever we want and never step foot in a gym.

According to a recent NY Times article, we spend $1.3 billion a year on weight loss supplements.

And here’s the cold, hard truth:  Those supplements don’t work.

They offer empty promises and falsehoods that are designed to raise your hopes and open your wallet.

Here are the facts:

•    These dietary "supplements" rarely undergo any type of testing–and any testing that’s done is neither rigorous nor scientific.

•    These weight loss "pills" are not regulated by the FDA.  In fact, often no official authority investigates these pills until people have been hurt by them.

•    "Before and After" photos designed to show amazing results are frequently doctored, either digitally or with lights, costume and other tricks of the trade.  See this article where there’s a dramatic "before and after" difference–but both the photos were taken on the same day. 

When the media publishes information with dramatic headlines–like "Green tea burns calories"–we all jump on the herbal bandwagon, loading up our shopping bags with green tea leaves, green tea pills and even green tea soap.

But green tea isn’t a miracle fat burner… and neither are the supplements you see advertised in magazines or infomercials.

Give up the idea that there’s a weight loss pill that burns fat, boosts your metabolism and gives you six pack abs.

The truth is this: The only magic formula for weight loss is a healthy diet and regular physical activity.

Stay Fit With Fun Workouts

Think exercise has to be a chore?  Think again!  There are lots of fun ways to exercise that can help prevent your workout routine from getting stale.

A recent HealthDay article, for example, described some of the many health benefits of Tai Chi.  It’s a great workout for those who prefer less strenuous activity, and it has both aerobic and strength training benefits.  Tai Chi also improves balance and might even boost the immune system.

Here are some other fun workouts to try:

Bellydancing:  This ancient art is growing increasingly popular.  You’ll really tone and strengthen your core with a bellydance workout, and you’ll also get aerobic benefits, too.

Martial Arts:  Karate, kickboxing and other fighting workouts are great for cardio fitness.  And you’ll build muscle when you kick and punch the heavy bag.  Most of these classes include some stretching, too.

Ballroom Dancing:  You’ll be able to show off your new dance skills the next time you’re a wedding guest!  It’s also a great way to improve your balance and burn some calories.

Trapeze Artist:  If you can find one of these classes in your area, it might be worth an introductory lesson.  You strengthen your core, arms and legs during trapeze routines.

SCUBA Diving:  Interested in becoming a certified SCUBA diver?  Swimming with the fins really works your leg muscles, and water exercises are great for folks who want to avoid impact activities.

Rock Climbing:  You don’t have to live by a mountain to take advantage of rock climbing workouts.  Many gyms now have rock climbing walls where you can build strength in your arms, legs and abs.