Using weights for cardio is something not many people think about. Today I want to teach you why this is a great way to get the cardio done that you need in order to lose fat. I am going to offer several ways for you to use weights to get cardio done. I am also going to encourage anyone who wants to lose fat fast to follow each of these plans at least 3 times a week. This will give you better and faster results that last.

Defining Terms: High Intensity Interval Training (HIIT)

In the fitnesss world we hear about HIT and HIIT. What's the difference you might ask? The first one, HIT, stands for High Intensity Training and applies to a style of weight training that can be used by beginners, intermediates and advanced lifters alike. It involves a full body workout that takes your body to its own limits. You can find out more about it by reading these articles.

Monday Madness: Full Body Assault

High Intensity Training for Massive Gains

High Intensity Training

Tabata Uses Weights for Cardio

Tabata training was discovered by Japanese scientist Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Tabata and his team conducted research on two groups of athletes. The first group trained at a moderate intensity level while the second group trained at a high-intensity level. The moderate intensity group worked out five days a week for a total of six weeks; each workout lasted one hour. The high-intensity group worked out four days a week for six weeks; each workout lasted four minutes and 20 seconds (with 10 seconds of rest in between each set). This is quote a difference between the two groups and their total training time.

The results; Group 1 had increased their aerobic system (cardiovascular), but showed little or no results for their anaerobic system (muscle). Group 2 showed much more increase in their aerobic system than Group 1, and increased their anaerobic system by 28 percent.

In conclusion, high-intensity interval training has more impact on both the aerobic and anaerobic systems.

Doing a Tabata workout will be the longest 4 minutes you've ever endured! The basic protocol is as follows:

• Workout hard for 20 seconds
• Rest for 10 seconds
• Complete 8 rounds

A typical Tabata workout will look similar to this:

1. Walking Lunges (4 minutes)
2. Dumbell Squat Presses (4 minutes)
3. Front Squats (4 minutes)
4. Bulgarian Split Squats (4 minutes)
5. Goblet Squats (4 minutes)

You rest for 1 minute between each of the above exercises. Your heart will be pounding. For those of you with a smart phone who want to use a Tabata timer, I recommend the app called Seconds.  This app lets you set up intervals and then launch the timer. It will beep or give some other signal that you select when it is time to switch intervals. This app is extremely helpful for fitness minded people. They have a free and a paid version.

Complexes Use Weights for Cardio

What is a complex? A complex is where you pick up a barbell, perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more. Then you see black spots, get all ripped ‘n shit, and bang swimsuit models.

Let me present you with two complexes  you can use to get in your cardio training.

Weight Plate Complex

Use a 45 pound olympic weight plate. Perform 5 cycles and rest 90 seconds between each cycle.

Overhead Squat x 6-8
Swings (like kettlebell swings) x 6-8
Bentover Row x 8-10
Reverse Lunge and Twist x 8-10 total
Diagonal Chops x 6-8 each side

Submission Complex

This complex uses dumbbells.

Reverse Lunges 6 reps on each leg
Romanian Deadlift 12 reps
Good Morning 12 reps
Front Squat 6 reps
Military Press 6 reps
Bentover Row 6 reps
Floor Press 12 reps

Rest 60 seconds and repeat 2-4 more times depending on your testicular fortitude.

Weights for Cardio is Fun

Using weights to get your cardio is fun, but it is also extremely efficient. You are still benefiting from the muscle building capabilities of the weights, but you are burning fat as you go. It is a great go to when you don't have a lot of time.

 

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Mention weight training and most people have the same reaction–I don't want to get huge! Ladies especially make this statement. I want you to begin to understand why weight training is essential for everyone, including you ladies out there!

Most of you reading this post want to lose weight. What you really want to do is recompose your body by lowering your body fat and increasing your lean body mass. Weight training will help you to accomplish this. In fact, there really is no other way to do this without weight training.  There are many other benefits to weight training that you should be aware of as well. Ladies, these all apply to you as well. As for the “I don't want to get huge” statement, I will address that later in the article.

Weight Training Improves Your Everyday Functionality

Having stronger muscles makes you more functionally sound. With stronger muscles you can get into a car easier, you can get a package off the top shelf easier and you can do just about anything else in life easier.

Weight Training Reduces Blood Pressure

Training with weights strengthens the heart and in turn lowers your blood pressure. This is true even if you already have blood pressure issues. By taking better care of your body it will respond by lowering your blood pressure and treating you better as well.

Weight Training Increases the Calorie Burn

Weight training increases the metabolic rate in our body. This causes us to burn more calories, even at rest. By increasing the amount of lean mass we carry on our body we increase how many calories we burn on a daily basis.

Weight Training Decreases Back Pain

By making your back stronger you will decrease the pain you feel in your back. A stronger back means a less sore back.

Weight Training Decreases Your Risk of Osteoperosis

Inactivity and aging leads to a decrease in bone density. Weight training counteracts that problem.

Weight Training Decreases Body Fat

Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat.

As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

Weight Training (for women) Will Increase Strength and Not Bulk

Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.

Weight Training Makes You Physically Stronger

It goes without saying that lifting weights will make you much stronger as a person. Your physical strength will help you throughout each day.

Weight Training Reduces Your Risk of Heart Disease

According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL (“bad”) cholesterol, increasing HDL (“good”) cholesterol and lowering blood pressure.

When cardiovascular exercise is added, these benefits are maximized.

Weight Training Reduces Your Risk of Diabetes

In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

Conclusion

By training with weights you will slowly change your body composition. This leads to many health benefits. Weight training is a must for anyone serious about losing weight and body fat.

 

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