The Fastest Way to Get Results From Your Workout

The fastest way to get results from your workout is actually to get rid of those long, slow cardio activities that take up too much of your valuable time. I know it may be hard to even think about changing that familiar cardio workout, but research consistently shows that shorter, more intense intervals are far more effective at producing results than a long, boring cardio routine.

But changing up your cardio is only half of the story. For optimal results, you must do resistance training in combination with short-burst, cardio intervals. Resistance training adds lean fat-burning muscle to the body, making you stronger, giving your muscles more definition and tone and providing you with an extra boost of energy to get you through your day.

Resistance training also increases your metabolism, helping you shed those extra pounds and burn more calories throughout the day. After doing resistance training consistently, you will likely find it much easier to add lean muscle, lose weight or maintain your current weight.

Over the last few weeks, I've been getting some great questions on how optimize a workout for success. Besides recommending a high quality workout program of resistance exercises and short-burst, cardio intervals, here are some other tips that may be helpful in your quest to getting the best results from your workout.

1. How often should I weight train?

You should workout with weights 3 days a week, but never 2 days in a row. Resting a day in-between workouts is important: it allows your muscle(s) and nervous system to recover and reduces the chances of getting injured by over-training.

2. How much weight should I lift?

Lift as much weight as you can that allows you to stay within the assigned reps without compromising proper technique. When we design our workout plans, we usually try to keep the reps for most exercises within the 8 to 10 range. As soon as you can go beyond the assigned reps, you must add more weight to get better results.

One more thing: Regardless of age, you must make your workout intense. The exercises should be challenging and pain-free. Too many people make the mistake of doing too many reps with too little weight, which often prevents further success.

3. Will weight training make me big and bulky?

Unless you're using muscle-enhancing hormones, resistance training will never make you big or bulky. Regardless of age, resistance training will help you build lean muscle that will burn fat and calories 24/7.

4. Should I do a split routine like chest/back on day and bicep/tricep the next?

We do not recommend a split routine. Instead, train all the major muscle groups each workout.

5. What are short-burst cardio intervals?

Short-burst cardio intervals involve doing a cardio exercise at an interval such as 30 seconds "hard" (where you're sweating hard, breathing hard and where you can only talk for 1 or 2 words), followed by a 60-second "easy" interval where your breathing slows and where you can easily carry on a conversation.

Cardio exercises may include running on a treadmill or outside, riding an exercise bike, or even walking (for some people). It is important is to choose an activity that you enjoy and that you can stick with to achieve your desired results.

The key is to make the shorter part of the interval (the "hard" part) more intense than the longer "easy" part. Unlike long, boring cardio sessions, cardio intervals produce greater calorie burn over a longer time.

6. How many cardio intervals should I do per workout?

We suggest doing 8 to 10 cardio intervals per workout. One interval includes both the "hard" and "easy" part.

7. How long should the cardio intervals take?

Short-burst cardio intervals usually take about 12 to 18 minutes, total.

8. How often should I do cardio intervals?

The number of cardio intervals you do depends on your fitness goals. Doing short-burst cardio intervals 3 times a week is usually sufficient for most people, but some opt to do 5 sessions or more.

9. Can I do cardio intervals the same day as I do my resistance exercises?

Short-burst cardio intervals can be done in the same workout as your resistance exercises, but do them at the end of the session.

So remember: To get the best results from your workouts, do 3 intense, weight training sessions and 3 to 5 short-burst, intense cardio interval sessions each week. Combine this with healthy eating and a balanced life, and you're well on your way to a healthy, fulfilling life.