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Not sure how to determine your heart rate zones? Check your ego at the door and in time, you will find your efficiency improving. You will start to notice that your body will go harder, longer, faster at the same or lower heart rates. Not only will you start to notice improvements in efficiency, but you will also start to notice the body composition changes you desire. This could not be further from the truth.

If you desire a lean physique, weight training is a must. Keep the weight training intense and vigorous. It does not have to be for a long duration; you can knock out a great weight training circuit easily in 30 minutes. Attack the weight training with the same ferocity and intensity that you would your hard swim, bike or run workouts.

Why is weight training so important in order for you in achieving your body composition goals? Because it enables you to build lean muscle and significantly increase your metabolism, which helps you reduce body fat and body weight. All these effects give you the lean physique you desire. These are often the workouts that an endurance athlete will skip. Perform weight training, upper and lower body, at least two days per week.

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It goes without saying that we all lead very busy lives. Add a high volume of endurance training into the mix, and we have just become even busier. Endurance athletes trying to fit in all of their workouts tend to become sleep-deprived. Sleep deprivation can easily lead to weight gain; again, no matter how much working out and how many calories we are burning. When these hormones and neurotransmitters are disrupted due to sleep deprivation, it affects our mood, appetite, food cravings, etc. This hormone imbalance can also greatly increase our food cravings which can then lead to binge eating, which of course leads to weight gain.

You can see how easy it is for a vicious cycle to start when we become sleep-deprived. Just like we discussed making strength training a focus, we also have to make sleep a major focus each and every night.

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Getting the proper amount of sleep each night will greatly increase your workout productivity, it will help to enhance recovery and it will help to assist you in achieving your body composition goals. In order to avoid the endurance 15, many times it requires us to make a few behavioral changes. Our mind can be our biggest asset or our biggest limiter.

They are simply limiting beliefs. As we start to change some of our negative beliefs and embrace the changes above, not only will we avoid the endurance 15, but we will be able to find levels of success even higher than we ever thought possible. Identify any negative and limiting beliefs you may have that may be holding you back from success.

How to Lose a Lot of Weight Training for a Triathlon

Addressing these limiting beliefs and starting to eliminate such beliefs can be a big step in achieving body composition goals you have set for yourself. Rick Kattouf II, O. Rick can be reached at www. Training Articles. All Triathlon. All Cycling. Half Marathon. Couldn't find your answer? Select a query type below and message the shop directly. Your message was sent successfully.

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