6 am the alarm clock sounds, you drag your butt out of bed and somehow you find yourself on a treadmill at 7 am. The next 30 minutes or sometimes 60 minutes will be spent right here doing an activity which you mostly dread but at least you get to catch up on the morning sports highlights. You put your time in, shower and head to work.
So Why Do You Put Your Self Through This????
- Are you training for a marathon?
- Are you an endurance athlete?
- Are you strengthening your heart and trying to improve your cardiovascular endurance?
If you answered yes to any of the above questions then dragging your butt out of bed 5 times a week serves a purpose. There is a question missing from that list.
- Are you trying to lose weight and burn fat?
If this is your reason for making the treadmill your best friend, you may want to rethink this strategy.
Slow, steady state cardio can be damaging to your muscle development and produce a fat-storing hormone response. This will absolutely destroy your progress!!
You need to focus on building lean body mass and metabolic training. Incorporate sprints, sled, circuit and weight training that involves compound movements, shorter rest periods and some explosive movements.
So What Does That Mean?
You are going to have to move some weight and get your heart rate elevated. Sounds like a lot of work but what if I told you it only requires 30 minutes of work in the gym and no marathon sessions on the treadmill or elliptical trainer? Unfortunately you will not be able to read the newspaper or watch those sports highlights while you do this.
Here is the Plan
- Try Sprints- use the cycle, rowing machine, elliptical trainer, open soccer field, arena stairs etc.
- More Weights- sled training, farmers carry and kettlebell exercises. These exercises build muscle and strength while elevating your heart rate, triple combo!
- Efficient Weight training- Use compound exercises (movements that utilize multiple joints and muscle groups such as, squats, push ups, presses, dead lifts and pull ups) modified to your ability of course, while utilizing shorter rest periods.
So quit going through the motions on the treadmill and workout with some purpose, what do you got to lose????Weight and fat!