Sentinel Performance LLC

People these days, especially in America, are all about efficiency – what’s the most I can get with the least amount of effort. This mindset is particularly apparent when it comes to exercise, and more specifically, losing weight. Most anybody would rather not spend any more time than necessary to achieve their weight loss goals, and certainly nobody wants to do anything that wastes their time!

So, then, when it comes to the best way to quickly and effectively lose weight, what’s the better option? Cardio or strength training?

First it’s important to understand the benefits of each style of exercise. Cardio has the advantage of being able to burn more calories per minute of work than strength training (on average, running burns about 15cal/min, whereas strength training burns about 3-7cal/min*), so, at first glance, you might think that just doing cardio exercise gives you your best bang-for-your-buck.

However, consider this: strength training gives you the benefit of burning calories long after you finish your last rep (up to 200 additional calories in the 14hrs following exercise). This is due to the fact that you are building lean muscle when you lift weights, which require calories for the body to rebuild and maintain.

For these reasons, the answer, then, is BOTH! The best way to effectively lose fat weight the quickest way possible is to combine strength training and cardio together. Some examples of how to do this are:

-          Create a circuit that involves a superset (2-3 different movements) of strength exercises with a 60second cardio interval between each set

-          Complete all the sets of 2-3 strength exercises, then do 5min of cardio exercise before completing another round of sets of strength exercises followed by another 5min of cardio

-          Complete 30min of a high intensity strength workout, then do 30min of cardio exercise at a slow steady pace

-          Participate in a workout class that is geared towards strength/cardio circuit training (Like our weekday classes and FREE Saturday classes at Sentinel Performance!!) in addition to your regular strength training weekly schedule

The creative possibilities are endless! So, grab a friend and tackle the weight loss journey together by combining strength and cardio exercises together in fun ways that keep you engaged and constantly progressing – better yet, let us do it for you!

*Dependent on individual body weight

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