you are looking to trim your waistline, get rid of extra body fat or get totally ripped, combining both strength training and cardio into your workout regimen is key.
For cardio junkies, like myself I found out that if you are incorporating a strength-training routine can help you improve your form, endurance, and daily calorie burn. Adding muscle has the benefit of increasing the efficiency of movement, allowing you to go farther and move with more power. The added muscle also has the benefit of increasing your metabolism. Thus, by adding strength training, you can break through weight-loss plateaus and/or your personal record time.
Conversely, if you are one those who always in the weight room, you will find that incorporating cardio is a more effective way of burning off body fat than weight training alone. Certain brands of cardio, such as HIIT and TABATA will also help you build muscle – not deteriorate it.
Combining cardio and strength training can also complement each other, even when done on the same day. That is, studies show that strength training does not negate the gains of endurance training when done on the same day. Likewise, cardio will not negate the growth of muscles when done on the same day.
To effectively combine strength training and cardio.
 
Two Best Method Of How To Combine Cardio and Strength Training   
High Intensity Interval Training (HIIT)
HIIT is by far the most efficient way to burn fat, burn calories, and improve aerobic capacity. For instance, a 10-minute HIIT routine can burn as many calories as 30 minutes on the treadmill. Another study by the American College of Sports Medicine found that engaging in just two weeks of HIIT is equivalent to six to eight weeks of endurance training.
You might be wondering what exactly is it? HIIT combines super high-intensity cardio with recovery intervals (like strength training exercises) at a 1:4 ratio. High-intensity intervals are at 80% of your maximum capacity, while recovery intervals are around 40% of your maximum capacity.
An example of an interval cycle can include one minute of mountain climbers, followed by one minute each of squats, Deadlifts, Press Ups , and Planks. Repeat this cycle four to six times or follow up with different 1:4 combinations.
 Train Every Major Muscle Group Once Per Week
If you are a cardio junkie Like me, then you should looking to incorporate strength training, keep in mind you need to train every muscle group – core, legs, back, etc. – once per week. By training every muscle group, you’ll be maintaining physical balance. You’ll also be reducing your risk of injury by not over training. Muscles need between 48 – 72 hours to fully recover and grow from resistance training. Without that rest, training muscles too frequently will lead to atrophy and/or loss of strength.
One strategy is to intensely hit one major muscle group for a 30-minute workout for five out of seven days per week. Another strategy is to do a longer full-body workout, two days per week.
Either way, you can do the strength training workout alone, or before your cardio session that day. Most experts agree that strength training is best before cardio to ensure you have enough energy to perform the exercises with proper form.
Note, however, if you’re an endurance athlete, a study on endurance runners suggests you should combine the two only on days the cardio will be at “submaximal intensities.” The study found a strength training session of the lower extremities can hamper a hard run for up to 24 hours but has no effect on light or moderate running sessions.

After hitting the gym and eating right, you may be noticing that your pants can’t be cinched with a belt anymore or even your tops are starting to hang off your shoulders. Yes! Finally, you beginning to see the healthy weight loss results you’ve been working so hard to achieve, and it’s time to go shopping and buy some new clothes. Now the million-pound question, what do you do with all your old clothes?  Do you keep them, just in case you pack few kg back on or doing keep them because they are brand name, and you are afraid to replace them because you don’t really want to break the bank. 
 
I am going to share with you some helpful tips for shopping for smaller clothes that won't break the bank as you continue your weight loss journey, these tips are what I have used successful during my own weight loss Journey. 
 
The Plan
The first thing!  look at the clothing that’s in your closet now. Weed out anything that’s too loose or oversized in a way that’s no longer fashionable — these, you can donate! Or even sell them on E-bay make a little extra cash to go towards your shopping.  Now select anything that’s more than a full size too small, and stash these in a way for the future. The items that are left are your foundation, so lay them out on your bed to determine which new pieces will help you complete various outfits. You might find yourself with a bottom and only need a nice top or the other way around.  This will give you a better idea of what to shop far. 
 
Picking The Right Clothes
When shopping for smaller clothes after you've lost weight, focus on closet staples. You’ll most likely need a new pair of jeans, dress pants, shorts, shirts ect. Because your body shape has likely changed, don’t be afraid to try on different types of fits. You never know, those skinny fit jeans may look amazing compared to those baggy boots cut jeans you had
been wearing! Perfect opportunity to try something new. 
The Structure
If you are like me and 95% of other person on a weight loss, then you probably was self-conscious about your weight in the past, you may have relied on loose-fitting clothes or oversized styles to hide it, I remember going to the gym I used deck out track bottoms and sweat shirts.. and now, those days are in the past — it’s time to show off your new figure, your new body the new you! To complement your stretchy knit basics, some gym leggings, skinny jeans, look for a handful of structured pieces that will highlight your assets. This might mean a tailored blazer or some new gym gear, that will not just complement, the new you but enhance your workout, you may be surprised at how many styles flatter you now.
 
 
The Shopping
You already know you’ll likely have to go shopping again in a few months — so now is not the time to look for investment pieces or designer brands. Stick with reasonably priced mall retailers or boutiques and look for basic pieces that work as part of more than one outfit. You may also need to adjust your mindset regarding where you can shop. If you’re dramatically smaller, you may have “shrunk out” of a larger size. Yep you!

 People often asked me the question, why am always using kettlebells? for training and if they better than  dumbbells, and to be honest depending on what you are looking for and what you want to get out your workout, but I can’t truly say kettle bells are better than Dumbbells or the other way around.  90% percent of clients come me (Tranquillity 360 Fitness), to become more physically active, lose some fat and tone a few muscles where necessary, how I get them into that shape and what I used is totally up to me. Not to stray from the main topic of why I like using Kettlebells, I enjoy using kettlebell pure because they are versatile, easy to use and provided loads of benefits, and I want to think that most of my client enjoy, working out with them.   
My Top Six Reason For Using Kettlebells;   
1. KETTLEBELLS ARE PORTABLE.
Most people will refer to kettlebells as a hand-held gym because you can grab a couple bells and head to a private corner and get a lot of work done. Or since Covid-19 you can head outdoors, or into your living room or take them to the beach. The portability makes it possible to keep the Number 1 rule of fitness intact: Consistency!
 
2. KETTLEBELLS BUILD CARDIOVASCULAR ENDURANCE.
Working with Kettlebells, I don’t need a great deal of time to warm up a few dynamic stretches and straight in Kettlebell ballistic movements (clean, snatch, swing, jerk) build cardiovascular endurance that rivals running. I like to be time-efficient, build strength and improve heart health all at the same time with kettlebells. What I really like is that I can do some running when I want to (or need to) and really enjoy it because I am a conditioned kettlebell coach and endurance athlete , and I also used it effective to condition my athletes and clients.
3. KETTLEBELLS MAKE YOU STRONG.
No doubt that lifting heavy balls of iron will increase strength. The offset centre of gravity makes kettlebells an interesting challenge to the entire body. People appreciate how kettlebells work the posterior chain, including, for example, the glutes, abdominals, lats and hamstrings. We are not focusing on just one area of the body (no leg day, no arm day ... every day is whole-body day.) And this form of strong applies to moving/lifting heavy stuff and doing great stuff in daily life, understanding how to use posture, breathing and movement technique in and out of the gym.
 
4. KETTLEBELLS ARE TIME EFFICIENT.
As a coach often I get very little time to train myself and keep on top of my game, an hour is a long kettlebell workout. An hour and half are great though because you can do some mobility work that will make you an even stronger, more resilient athlete. But they are times when I only have 30 minutes, I would do, for example, 10 Turkish Getups. Have another few minute? Throw in 100 Single Arm Kettlebells swings (takes me about one song). I can combine the TGUs , swings, Snatch, squat and press with some warm-up and cool down time and be happy that I completed a challenging and impact training session in about 30 minutes, and I would be dripping
5 KETTLEBELLS CONDITION YOUR BODY FOR LIFE AND SPORT.
Personally, I can't think of another fitness system that will give someone the overall conditioning in a way that is manageable, sustainable and solidly rooted in exercise science. We are building sturdy people who value getting stronger, working toward becoming pain and injury-free, feeling energized, confident and who are less likely to get injured in the future. They live, work and play knowing that the kettlebell conditioning helps them to move with confidence and that translates into being their very best in their everyday life.
 6. KETTLEBELLS CHALLENGE THE MIND.
There are many cues with each movement that require you to think. Thinking about how your body is moving keeps you safe and safely challenged. Learning to use kettlebells is intellectually interesting. You will also learn about your anatomy, as in what muscles you are using with different movements. After a while, the movements will become grooved into your muscle memory and you can build on those with additional mental challenges with more advanced movements and lifts.
 Footnote
I would say that if you learn in person from a certified kettlebell coach, the basic movements can be easy to do. If you are learning from a book or video, it is nearly impossible to get the nuances of the movement right. Learn from a certified coach (like me!) to prevent injury and I promise you will have fun too. 

Explosive exercises, or exercises that test strength and speed, can improve physical performance during many fast-paced sports and may reduce an athlete's risk of injury during activities that involve high power outputs with quick acceleration, such as most racket and field sports. Explosive exercises can also assist in aiding fat loss, due to the fact the body working a maximal level
Explosive training is training that combines strength and speed to increase your power output. Explosive power drills are often used by athletes who need to generate a quick burst of maximal effort. This type of training is helpful for sports including football, track and field sports, court sports, and even cycling. However explosive training can benefit everyone.
The types of exercises used to build quick, explosive power are movements that require a maximum or near-maximum power output from the athlete in a short amount of time. The goal of explosive exercise training is to build enough power to ultimately move heavy weights very quickly, when we speak of heavy objects, your body weight is also classified as heavy object.
 
The Researches
Research supports the idea that explosive (speed and strength) exercise builds athletic power but is more effective when combined with other types of training.
For example, in a study conducted on recreational endurance runners, researchers showed that mixed maximal and explosive strength training was more effective than traditional approaches (such as circuit training) in increasing overall fitness and adaptive processes that may be helpful when increasing training loads (such as when a runner is training for a marathon)
Other published reports suggest that in order to maximize strength, power, and speed of movement, a combination of heavy and light explosive exercise provides superior results when compared to either training style alone
Standard explosive exercises use large muscle movements such as squats, power cleans, weighted or unweighted vertical jumps, heavy ball throws, or even hill sprinting. Smaller muscle exercises like bench presses or push-ups can also be used to build power but will limit the overall results to those muscle groups.
Exercises
Exercises should be selected to match your fitness and sports goals, so keep in mind the principle of ​​specificity of training. Your exercise choices should simulate the movement patterns of your sport.
If you increase your training slowly over time, listen to your body for warning signs of injury, and work with a qualified expert, it is unlikely that this training will lead to injury. In fact, some evidence suggests that the risk of injury in many high speed or power sports can be decreased by doing explosive exercise training on a regular basis.