Rule #4: Get stronger
Many people still think the key to fat loss is cardio. And while cardio can help you burn a few calories, it does nothing to develop the muscles underneath your fat (the ones you want to reveal in the first place). Too much cardio along with a caloric deficit can also cause you to lose muscle and make you weaker.
Even when your goal is to be smaller, you still need to lift heavy and build strength. Heavy weights help you maintain and even add muscle mass, improving your body composition. Each week, train using big exercises like squats, deadlifts, and presses for sets of 4–8 reps.
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