I’m trying to lose 10 pounds in the next six weeks. What’s the best type of exercise for me to do: strength training or cardio? ...HEID

YOU should do both (and eat right)! Doing strength training and cardio is the optimal way to lose more fat and gain more muscle: Studies show that weight loss increases by a whooping 56 percent with cardio and strength exercises combined, as opposed to cardiovascular exercise alone.

Here’s why: Cardio burns off lots of calories while you’re doing it.

Strength training helps you build muscle, and muscle tissue burns more energy (calories) than fat tissue, even during rest. So by increasing your body’s muscle composition with strength training, your body is able to burn more energy faster, even when you’re not working out, because your metabolism is that much higher. In fact, a pound of muscle will use 350 to 500 calories per week, while a pound of fat only needs about 14. This is what will make it possible for you to drop 10 pounds, safely, in six weeks. And here’s a quick workout program to help you do it: Do strength training (lifting weights or performing weight-resistance exercises) three to four times per week, every other day. Try to do a total-body routine, targeting the major muscles of the upper and lower body.

These include the biceps, triceps and deltoids and the pectoral, abdominal and back muscles in the upper body, and the quadriceps, gluteus and hamstrings in the lower body. Do cardio training (bicycling, aerobic dance, swimming and walking are good options) three to four times per week, every other day.

Try to get in at least 30 minutes, but aim for an hour when time allows, working at a moderate pace.

Take one day off from formal exercise every two weeks, so in this six-week period, you’ll be working out 39 days and resting three days. Even if you weren’t attempting to lose weight, it’s still fundamental to do both cardio and strength-training exercise.

The cardio training conditions your heart and lungs, and helps your body use oxygen more efficiently.

The strength training maintains a good level of muscle mass, which in turn keeps your metabolism revved. Be sure to eat sensibly, drink plenty of water and get quality sleep, these lifestyle factors play a crucial role in successful weight loss and management.

Then, on day 42, when you’re 10 pounds lighter, reward yourself with a massage!
(Courtesy: Ellen Barret)