Weight loss, excess skin? strenght training! core video:)

What are your strategies to “loose weight”?

Cardio (long duration low intensity? Short duration high intensity? (intervals?) , strength training, salsa? Sumba? Dieting? Or something else maybe?

Well, we all know there is a lot of tips out there according to how to loose weight / tighten up.

But, in my thoughts (and many others) (because it’s true!) strength training is some of the most important thing to implement!

Why?

-       Strength training increases/maintains lean muscle tissue

-       The more muscles, the higher the metabolism (rest metabolism)

-       The higher the metabolism the more fat you burn

-       It forms/shapes the body and gives better proportions

-       With right balance in exercises, it improves your posture

-       Prevents osteoporosis

-       It builds a good immune system

-       Strength training tones the muscles (your body is more tight, and it looks like you have lost more fat tissue than you actually have)

-       It increases growth hormone and testosterone – hormones known to increase fat meltdown!

-       The stronger you are, the more easy it is to handle challenges you can meet during your daily life and at work

There are some of you out there who wonders how to get rid of excess skin after weight loss, and sometimes this is unfortunately a slow process (but the younger you are, the better the outlook;)).
But there are some things you can do to make it better: namely (total body) strength and core training.

A set up of a total body strenght program you can find: Here!

Today I will give you some examples of core training – this you can use to “tighten up” and some of them have focus on high intensity, helping you to loose more fat at the same time as you tone the muscles.

Video:

How can you combine this exercises?
I would reccomend to combine static, dynamic and high intencity:

Warm up:

Handwalk into plank - 10-20repetitions

Main part:

1.1 Side plank                20sec x 3series   (each side - do both sides before doing 1.2)

1.2 Hanging leg rasises  12reps x 3series

2.1 reptiles                     10 reps each leg x 3

2.2 Landmines               6 reps each side x 3 

3.1 Burpees                   10 x 3 (30 sec rest between sets)

Combine 1.1 with 1.2 - no rest between, 20 sec rest before starting on next serie. After done the 3 series move on to combining 2.1 and 2.2 in same manner.

Use exercises from the video and mix and trix yourself :) But always try to combine static, dynamic and intencity exercises :)

You can do the session on its own, before endurance training or after strenght training :) You choose ;)

Have a nice evening :)