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2 Not Building a Muscle Base

A focus on weight loss rather than muscle gain could also be the reason your progress has stalled. “The more muscle you have, the more calories your body burns at rest,” Hilgenberg says.

But this doesn’t mean you have to skip cardio for weights. “If time constraints have you feeling stuck to choose between cardio and lifting, try combining them both!” Hilgenberg says. “An intense HIIT session that incorporates a lot of muscle power can burn fat and build muscle like you’ve never known before.”

cardio rope

Two of Jessie’s favorite exercises are pushing a weighted sled and sweating it out with the battle ropes. Looking to cut down on time even further? Take notes from this fitness pro. “Try adding your cardio between weight lifting sets,” Hilgenberg says. “Jump squats, jumping rope, and plyometric training are prefect for that.”

If you’re going to try this technique, just make sure you swap your rest periods for bodyweight exercises that don’t task the same muscle groups with which you’re lifting. For example, throwing jump squats between sets of heavy squats may fatigue your legs too quickly, so try push-ups or something less lower-body intensive on days you train legs.

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