Want to lose a few pounds or gain muscle? You can with these tips!

Is your goal to lose a few pounds or gain more muscle? Then the following tips can help you be more successful with your goals:

You’ll need to burn more calories than you take in to lose weight.

Diet, exercise and good sleep need to mean be maintained over long-term to see results.

COMMIT to working out 4 to 5 times a week especially if you want to lose weight.

If you’re a beginner start with 2 to 3 days a week and build up to more.

For the best results you want to include both cardio and strength training in your workouts.

Lifting weights increases your lean mass, which increases your metabolism and allows you to burn more calories even when you are not working out.

Cardio exercise facts & tips:

🔅burns calories 

🔅boost mood 

🔅decreases stress 

🔅great for heart health

🔅Aim for 30 minutes at intensity 5 days a week (150 minutes) 

🔅Or 25 minutes of vigorous activity 3 days a week (75 minutes)

🔅If you want to lose weight consider 2 days of moderate activity and 2 days of high intensity activity

Strength training facts & tips:

🔅Aim for 2 to 3 days a week of strength training

🔅To increase muscle size change the number of sets and reps you’re performing. By varying the rep range, you combine lighter and heavier loads to elicit greater increases in strength and muscle size. For example, a heavy day will consist of 3 to 5 reps, a moderate day will have 8 to 12 reps, and a light day will be 15 to 20 reps.

🔅Include compound exercises using multiple muscles at a time such as:

Squats and shoulder press

Deadlifts with bent row 

Lunges with lateral raise

🔅Research shows that at the very least, training a minimum of 2 days per week is needed to maximize muscle growth.

🔅And make sure to take at least 2 days of rest each week to allow for recovery time.

The takeaway is this, you can use cardio and strength training to lose weight gain or gain muscle. The right balance of the two will depend on your individual goals, and the amount of time you can commit to exercising. 

If you want even more tips and personalized coaching to get you in the habit of staying consistent with your goals then contact me for your free initial consultation. Remember you can achieve any goal you set with the right mindset and consistency!