Tough Workouts To Lose Weight

Power through those tough workouts with Lucy Wyndham- Read and beat the burn!

There’s a fine line between good and bad pain, when it comes to working out. While you should never exercise through a sharp, sudden or throbbing pain (especially, if it’s near a joint), it’s normal to experience a slight burning sensation. This is lactic acid, a waste product of exercise, coursing through your muscles – and it’s a sign you’re working hard. To get results, you need to push your body to the right intensity and, as Jane Fonda once said, feel the burn! Here’s how to work out hard enough to reap results without going too far.T here’s a fine line between good and bad pain, when it comes to working out. While you should never exercise through a sharp, sudden or throbbing pain (especially, if it’s near a joint), it’s normal to experience a slight burning sensation. This is lactic acid, a waste product of exercise, coursing through your muscles – and it’s a sign you’re working hard. To get results, you need to push your body to the right intensity and, as Jane Fonda once said, feel the burn! Here’s how to work out hard enough to reap results without going too far.

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KNOW WHEN TO STOP

Picture this – you’re doing some squats. The first 10 are easy, but the next few start to feel challenging. This is the time to push through the pain, as it’s when your muscles make the changes they need to grow stronger. Stop at 10 squats and you won’t gain strength results. However, struggle on to 30 and you may start to exercise with poor technique, which could lead to injury. The rule with any exercise is to work out until you feel the burn and then do a maximum of six more repetitions.first 10 are easy, but the next few start to feel challenging. This is the time to push through the pain, as it’s when your muscles make the changes they need to grow stronger. Stop at 10 squats and you won’t gain strength results. However, struggle on to 30 and you may start to exercise with poor technique, which could lead to injury. The rule with any exercise is to work out until you feel the burn and then do a maximum of six more repetitions.

TAKE THE RIGHT HIIT

The same rule applies to aerobic exercise – train hard enough to reap fitness rewards, but not so hard you hurt yourself. For instance, it’s never a good idea to exercise until you feel sick. This particularly applies to High Intensity Interval Training (HIIT), as it’s easy to take this form of exercise one step too far. To ensure you’re exercising at the right intensity, do ‘the talk test’ (see right) mid-workout.The same rule applies to aerobic exercise – train hard enough to reap fitness rewards, but not so hard you hurt yourself. For instance, it’s never a good idea to exercise until you feel sick. This particularly applies to High Intensity Interval Training (HIIT), as it’s easy to take this form of exercise one step too far. To ensure you’re exercising at the right intensity, do ‘the talk test’ (see right) mid-workout.

THE GOING GETS TOUGH

If you want to torch fat, you must feel the burn but, when it kicks in, you may want to give up. To take your mind off the fact you’re gasping for air or your legs are aching, count backwards. For example, when you get to squat number 10, count back from six. If you’re running hard, or doing some other form of aerobic work, take your mind off the pain by setting yourself a challenge, such as keep running hard until you’ve raced past four red cars.If you want to torch fat, you must feel the burn but, when it kicks in, you may want to give up. To take your mind off the fact you’re gasping for air or your legs are aching, count backwards. For example, when you get to squat number 10, count back from six. If you’re running hard, or doing some other form of aerobic work, take your mind off the pain by setting yourself a challenge, such as keep running hard until you’ve raced past four red cars.

Lucy Wyndham-Read is the author of The No Gym Workout designed to motivate busy women and get results fast. Lucy produces women’s fitness albums and apps from running workouts to postnatal plans. Visit lwrfitness.com. For more fitness tips, follow Lucy on Twitter @lucywyndhamreadLucy Wyndham-Read is the author of The No Gym Workout designed to motivate busy women and get results fast. Lucy produces women’s fitness albums and apps from running workouts to postnatal plans. Visit lwrfitness.com. For more fitness tips, follow Lucy on Twitter @lucywyndhamread

THE TALK TEST

Are you exercising at the right intensity? Get chatting to find out…

Try harder!

If you can easily hold a full conversation, it means you’re not challenging your body hard enough.

Keep going!

If you can only manage a short answer such as ‘yes’ or ‘no’ or a few words, you’re exercising in the optimal fat-burning zone.

Slow down!

If you can’t say a word, you’re training too hard. Super-high intensity training is only recommended for seasoned athletes.

I recently read that morning exercise is best for weight loss – is this true?

There have been plenty of studies suggesting that those who work out before breakfast burn more calories than those who exercise later in the day. One, by researchers at Northumbria University, went as far to say that exercisers might burn a whopping 20 per cent more body fat when trainingThere have been plenty of studies suggesting that those who work out before breakfast burn more calories than those who exercise later in the day. One, by researchers at Northumbria University, went as far to say that exercisers might burn a whopping 20 per cent more body fat when training in the morning before eating. Exercising first thing may be great for your mind and body, but it’s not a good idea on an empty stomach. Have a small snack, such as a banana, before exercising to ensure you have the energy needed to work out That way, a morning workout is a great way to stabilise blood sugar, increase natural calorie burn for the next few hours, and boost feelings of positivity. tin the morning before eating. Exercising first thing may be great for your mind and body, but it’s not good idea on an empty stomach. Have a small snack, such as a banana, before exercising to ensure you have the energy needed to work out That way, a morning workout is a great way to stabilise blood sugar, increase natural calorie burn for the next few hours, and boost feelings of positivity.

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