Sumber sini.
Untuk membuang lemak badan, tiada istilah spotting lemak di mana-mana. Kita boleh melakukan spotting tetapi lemak badan akan turun dari semua bahagian. Spotting dilakukan untuk toning sesuatu anggota badan agar nampak lebih gorjes dan menarik.
Sesetengah orang tidak sukakan aktiviti cardio. Sebaliknya lebih suka mengangkat berat. Aktiviti angkat berat boleh menggantikan kardio dengan beberapa tips :
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Train circuit-style, alternating upper and lower body exercises, to spread the fatigue to your entire body. Minimize rest between sets to keep your heart rate up and to force your body to switch from using the anaerobic energy system, which normally supplies energy for lifting, to the aerobic system.
Circuits need to last 2-5 mins. It takes two minutes for the aerobic system to kick in, so sets need to last at least that long. Use 6-8 exercises for 10 reps each with a controlled, even tempo. Each set should last about 45 seconds. At the end of the circuit, take a 2-3 minute rest; this will make the workout similar to interval training on the treadmill or bike. You will need 20-30 minutes of work time to see cardiovascular benefits, which translates into 6-10 circuits, three times per week.
Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. And don't go to failure on each set, as this causes too much fatigue and likely won't allow you to complete the circuit. Choose a weight that will
leave you 2-3 reps short of failure. You'll be able to gain strength and size with this rep range once your endurance and
cardiovascular fitness improve.
