Three months into paleo and my weight loss has been plateauing for the last 3ish weeks. Just wondering if there are certain exercises that will speed up weight loss, such as sprints? What about cardio? Let me know about your experiences! Thanks!
...it would be helpful to post what kind of exercises you currently do, but here's my opinion on the general subject...
Both sprints and cardio definitely help to increase weight loss. HIIT cardio will keep the fat burning long after you are done, while steady state cardio is only a temporary burn.
Weight lifting is great for weight loss as well because it keep the body working for 24-48 hours after the weight lifting sessions. Also, merely having muscle keeps the body going. Fasted training is great for weight loss since your body is using your fat for fuel rather than the food you just ate (I use BCAAs to protect muscle loss..some say there is an insulin spike, I say IDGAF).
I started to add 10-15 minutes of stationary bike at the end of my fasted training (again BCAAs before to since I lift for 60 minutes) to add in some cardio for cardiovascular boost and extra fat burning.
Stay away from long moderate paced cardio such as jogging or running. Try any form of HIIT. I like to mix in HIIT with a 5x5 lifting protocol by rotating days when I lift heavy and days when I lift lighter weights (compound lifts) at a higher frequency and faster pace with less rest in between. Tabata's are good but take it easy when starting out as you can gas yourself very quickly if you don't know your limitations.