Weight Loss Hacks To Love Lifting And Cardio Alike
September 3, 2022 Ashley 0 Comments
Ever since beginning “fit living”, I’ve noticed something.
Fellow gym rats either loathe cardio or they hate weight training.
There is no in between.
That is, unless you’re me, who’s been forced to come face to face with reality after writing about weight loss and wellness for so long. And the fact is this: to truly win at fitness, you can’t choose. You have to balance. To keep up your good cardiopulmonary health, you have to get that heart rate up often and for a good stretch of time. And, to keep your muscles strong enough to allow you to run, swim, spar, or do whatever you love that pumps that blood – you’ve gotta have some strength too. That said, if you absolutely detest one or the other, there are hacks to help you through.
But, first, how much of each thing do you need to do? Keeping in mind that every body is different, the generic suggestion from experts is 150 minutes of a mid level to all-out high intensity aerobic workout each week, alongside roughly “two days” worth of strength training. In other words, you spread out that 150 across the week and make a couple days of those include weight lifting. Breaking it down, that translates to somewhere in the neighborhood of half an hour cardio for five days, where your sixth day and one cardio day is devoted to weight lifting. (Assuming your seventh day is a rest day.) Again, everyone is different. And, for me, just two days of strengthening would not have me seeing the gains I need for my hobbies of choice. But it’s a great jumping off point.
Okay, so how do we hack our hatred of either?
Regardless of whether you hate weights or cardio, music can make the difference for each.
A good playlist with a high BPM makes you want to hit that intensity interval a lot more than that lo-fi hip hop station you study (or write) to would. Likewise, some angsty tunes might help you nail that new squat PR you’ve been working toward. Not helping? Join an MMA gym. While Muay Thai classes will have you driving up your cardio (I’ve never left a class dry once in my life), the striking drills will also cut up your arms and legs in no time – not to mention the warmups which often include squats, pushups, and other fun dynamic combos of similar forms of torture. The plus is that you have someone pushing you, while you’re also getting better at a skill. Having trouble just getting started on either? Or just staying consistent? Accountability is a biggie. Joining aforementioned gym will hold you accountable for several reasons. The first is that you’ve paid money to be there, so your brain will tell you you’re wasting money if you don’t go. The second is that your coaches will start to ask where you are. The third is that your training partners will start to pressure you into coming to class (especially as your skills improve because they want someone good to work with).
As for me? I do cardio seven days a week. During the weekdays, I do HIIT on the elliptical or treadmill, followed by strength training for my glutes and core. In the evening, I train jiu-jitsu and muay thai, where strength training for upper body is always included in the warmups (or when I’m having to maneuver 200 lb men). Day seven is low intensity cardio and mobility (yoga), all of which I dub my “active rest day”. I never take a genuine rest day because my body legitimately does not feel good unless I’ve done some sort of heart raising activity. And while that’s all great for me (a single woman who doesn’t have anything but a Pekingese to worry about), you have to do what works for you. You have to adjust for where you are on your journey, taking into account your health status, the time you have, and what you can make a habit. Because if you can’t stay consistent on a regimen, then you won’t see results.
New to all of this? Just remember that the hardest part isn’t weights or cardio.
It’s showing up for either.
One day at a time.