1. Doing cardio before weight trainingThose who choose to get their cardio out of the way before completing their resistance training might not be optimising their fat-burning potential. By doing your weight training first, you empty your glycogen stores (your main source of energy). Following your weights session with cardio, with depleted glycogen stores actually results in greater fat loss Tip: After your resistance training, go for 20-30 minutes of low intensity cardio for better fat burning
2. Not changing your exercise programHow long should you do the same exercise program for before changing the exercises, number of repetitions and weight? Every 3-6 weeks. This principle is fundamental to any professionally written exercise program, but is underused in most gym programs. Here are some handy resources for choosing a new exercise program http://www.bodybuilding.com/fun/training.html A wide range of gym-focussed exercise programs http://www.popsugar.com.au/Workouts A huge database of at-home workouts aimed at women http://www.woddrive.com/wods.html Try a crossfit workout from this easy to use website
3. Doing low intensity cardioHalf an hour on the treadmill may not be as useful for fat loss as once was thought. Research suggests that performing high intensity interval training (HIIT) is much more effective for fat loss than traditional low intensity cardio. HIIT is only recommended for healthy people with a reasonable level of cardiovascular fitness.
Richard’s Fat Burning Bike WorkoutDuration: 19 minutes Warm up on the bike at a slow pace for 4 minutes Pedal as hard as you can for 45 seconds Pedal slowly for 75 seconds Pedal as hard as you can for 45 seconds Pedal slowly for 75 seconds Pedal as hard as you can for 60 seconds Pedal slowly for 120 seconds Pedal as hard as you can for 60 seconds Pedal slowly for 120 seconds Pedal as hard as you can for 45 seconds Pedal slowly for 75 seconds Pedal as hard as you can for 45 seconds Pedal slowly for 2:15 minutes