Workouts

I’ve been trying to incorporate strength training into my workout to increase arm muscle mass to burn more fat. While at it, I searched for ways to decrease calve sizes because my calves are getting bulkier instead of smaller. There’s so much science to it that you are really limited to a number or workouts.

 

For faster weight loss – you should run on the treadmill. However, research shows that intensifying levels at intervals increase fat burn instead of running the whole way through. In other words, run for a few minutes, then slow down, then run again, alternating.

 

But running makes your calves bigger, because you are using your calve muscles to run. So you should do fast walk instead of run, and you have to fast walk for at least 5 miles in order to work – this is called endurance training.

 

Same for cycling machines – you need to set resistance very high for a few minutes and then decrease the levels, otherwise you won’t lose weight if you just cycle for 1 hour. Cycling at level 10 for 3 minutes and then work at intervals actually burn more calories.

 

You shouldn’t use the same machine every time at the gym. Alternate between different machines so you work on different muscles each time.

 

For crunches, using a balance ball works more muscles than using the floor.

 

For strength training, you cannot work on it everyday. The recommended frequency is 3 times a week, with one day in between for muscles to rest, even if you are not working vigorously; you still need time for your muscles to recover. I haven’t gone too far as in eating proteins would build up muscles, and eat this and that. But the general rule is that if you want to see muscles forming, you gotta eat protein. If you don’t, just don’t eat too much. I also heard that if you don’t lose the fat first, the muscles will use the fat to build up so if you keep training, your arms will get bigger and bigger. I gotta read more on that.

 

So I have to keep all these in mind. I used to read those fitness magazines so I was pretty well educated on what food to eat and stuff. But I never paid attention to those strength training tips because I avoid those machines. It’s time I need to subscribe to those again.