When you try to lose some weight, it is the most significant to find the right way how to do that. In general, dropping pounds and lowering body fat percentage is just a numbers game, according to Ippolita Di Paola, a personal trainer and coach at EPIC Hybrid Training in New York City. In order to succeed, she suggested to mix:
–High-intensity interval training (HIIT) and
–Low-intensity, steady-state cardio (LISS),
According to her, you shouldn’t deprive yourself of food, as it will slow your metabolism and make it more difficult to burn calories. However, eating plenty of lean protein, dark leafy greens, starchy vegetables and drinking lots of water will feed those muscles, keep you full, and ensure your metabolism is accelerated.
Di Paola put together the ideal routine for all of you who are looking to slim. Here is your new weight-loss program:
Stay active for an hour, choose your favorite way, whether it’s running, biking, swimming, hiking, or playing a group sport. By working out at around 60 to 75 percent of your max heart rate and for 30 to 60 minutes, LISS will burn glycogen and carbohydrates, as well as body fat.
As you start your busy week, you should focus on nutrition and drink plenty of water. “But, very important is to not stay static, get up from your desk and move at least every 90 minutes, e.g. taking a quick walk around the office.
A HIIT class helps to raise your heart rate and at the same time develops power, speed and agility. Di Paola suggests Tabata intervals – work at your highest intensity for 20 seconds, then rest for 10 and repeat for eight rounds. This is supported by research that shows how this method helps your body to burn calories long after you’ve finished.
Wednesday: Moderate-Intensity Strength Training
Focus more on lifting heavy today and less on spiking your heart rate suggests Di Paola. The lifting weights are the real activity that will burn your extra calories. Strength training is responsible for building muscles and burning calories at a faster pace, even when you’re not working out. Force movements that work multiple muscle groups, such as a squat to overhead press, that help make the most use of your time.
Those moves also engage your entire core, glutes, and lats—the powerhouse muscles that support your overall movements.
Change fun way to stay moving, such as rowing, incline running or stair-climbing.
Friday: Restorative Mobility
Your focus should be on alignment, balance and posture through foam rolling, stretching and footwork on an unstable surface. These movements will challenge your small muscles in the foot to work, which are your first shock absorber to protect your knees, hips, and all the way up your back to the neck and prevent injury.
This is your second HIIT plan that should be without strength and power, suggested Di Paolo. Perform different time intervals in a pyramid-style (90 seconds of work/20 seconds of rest, then 60/15, and 30/10). You can also incorporate equipment that needs an explosive power, such kettlebells, plyo boxes and wreck begs that help race your calorie burn.