Weights vs cardio... a topic that I am super passionate about. And if your goal is to change the shape of your body, lose body fat, gain muscle for a leaner body, then this episode is for you!

In this episode, I talk about:

• Why cardio is not THE WAY to fat loss, especially long term
• Benefits of each
• 3 Types of cardio
• How weightlifting can benefit your cardio 
• How you can incorporate cardio more effectively and efficiently 
• 6 key takeaways

EXAMPLES to incorporate cardio more effectively:

1. 12 minute HIIT after weightlifting
   1. AMRAP (As Many Rounds As Possible)
   2. Tabata (Work/Rest... ex. 30 seconds work/15 seconds rest)
   3. Burnout (Do exercise as hard as you can until start to lose form or need break, rest to bring heart rate down, start again)
2. RTC (Resistance Training Cardio)
3. 10-20 minutes LISS after weightlifting
   1. Walking
   2. Elliptical
   3. Bike
   4. Stair climber
4. Interweave bursts of cardio-based exercises throughout workout

EXAMPLE WORKOUT/EXERCISES:

1. Squats
2. Deadlift
3. Pushups
4. Row
5. Overhead shoulder press
6. Ropes
7. Cardio machine (like airdyne, row machine, stair climber, jacobs ladder, etc)
8. Plank

*These exercises can be bodyweight or with light weights (dumbbells, kettlebells, barbells interchangeable)

Connect with me here:

• Instagram: sophia_dawn41
• Instagram: flowwiththegrowpodcast
• www.facebook.com/sophiadawn41