Cardio vs Lifting Weights for Fat Loss (June 2. Trying to lose weight is both challenging and taxing, as obesity is on the rise as we all strive for healthier, happier lifestyles and bodies. You’ve already tackled half the battle: maintaining a new and healthy diet, but now it’s time to add some exercise to your routine. So, which type of exercise is most beneficial for quickly melting off those unwanted extra pounds? Most people are quick to choose between cardio and strength training as a way to fast track yourself to a better, lighter body. As it turns out, the answer is not so easy. While cardio burns calories and sheds pounds, popular belief is that strength training can cause weight gain. A study conducted by Duke University concluded that minute per minute, cardio indisputably burns more calories than strength training, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time. But for the cardio group, six of those pounds came from muscle, while the lifters lost almost pure fat.”According to an article published on bodybuilding. Fat Loss Wars: Cardio Versus Resistance Training,” they state that, “Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 3. Are free weights exercises better than body weight exercises. Body Weight Exercises. A body weight. Should I Build Muscle or Lose Fat First? Brown Rice vs. Body Fat Percentage vs. Body Weight. If I use the body fat percentage, I would need to lose about half the weight that I would need to lose if I. Cardio vs weight training for fat loss. Weight Training for Muscle Vs Weight Training for Fat Loss. Exercise Leg Workouts Lose Weight Lower Body Exercises Muscle. TV, you’re burning 7. The site further goes on to say that weight training will essentially enable you to build a larger degree of muscle mass, which in turn serves your calorie burning “power house” in your body. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs. Therefore, the more muscle you have on your body, the higher this rate will be, and the better the calorie burning results you will obtain 2. In layman’s terms, this means that if you want to burn more calories and boost that sluggish metabolism of yours when you are in cardio class, then you may want to consider doing some resistance training because it will help you burn more calories throughout the day and while pursuing cardio. If you are not too worried about toning, and building muscle mass, cardio is likely enough for you. If you want to boot your metabolism and achieve a toned, more athletic look to your body, strength training is for you. Regardless which regimen you choose, experts seem to conclude, for optimum results, it’s best to have both cardio and resistance training as a part of your routine. Although both serve very different purposes, both offer the same result: a slimmer, more toned and healthier body with a fabulously boosted metabolism. Fat Loss Wars: Cardio Versus Weight Training! If you were to propose the following situation to the average gym- goer, it would probably play down something like this. When they want to build muscle, well naturally, they weight train. Seems to make sense. Cardio burns off calories; weight training makes you gain weight. Could Weight Training Strictly Be Used For Fat Loss. You Bet. Is this really accurate though? Bodyweight vs weights? Extensive Analysis. Miscellaneous long term effects of body weight lifting and body weight training. Could weight training strictly be used for fat loss - with no cardio at all? You bet. Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped. Here's why. Weight Training and Metabolic Increases For The Period Following /// The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed. Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 3. TV, you're burning 7. While you may think, 'Big deal - 1. When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity. With cardio training, you might get an extra 4. In order to generate a high amount of post- calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place. Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with. Weight Training And Long- Term Metabolic Increases ///The second factor to consider in the fat loss wars is long- term metabolic increases. While it's great to be burning more calories for 3. What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body. When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs. Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 2. Since muscle tissue is fairly long- term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long- run strategy for losing body fat. This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock. Weights Or BodyweightTo add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time. Naturally, males will be able to generate between 1- 2 pounds of pure muscle mass in a given month and females will get about half that, around 1/2 - 1 pound total. Over time though, with consistent efforts this will dramatically make you much more resistant to weight gain as you grow older, making it extremely beneficial. Weight Training And Total Body Reshaping /// Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self. When you are performing resistance training instead while following a hypocalorie diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body. This lends for a much more attractive physique, which will give you a much better overall transformation than if you just lost weight doing cardio. If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat 'soft', that's usually why. They have lost some fat, but at the same rate, their muscles aren't overly toned, hence they don't give off the same type of appearance. One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly going heavier with them (more than 5- 1. This is an unfortunate misperception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing). What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. As you can see, what most women fear is actually what they should be doing. So, make sure you're not making that mistake. Weight Training And Hormonal Environment ///Another difference between weight training and cardio training is the type of hormonal environment they promote. Weight training tends to put the body in an anabolic state and encourages muscle mass gain (if eating a higher calorie diet, which won't be the case when you're aiming for fat loss) or muscle maintenance (which is applicable here). Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region. Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio. Cardio And Calorie Burn ///One issue you're more than likely thinking about is the different calorie burns during the actual workout - that's got to count for something, right? That is correct. If you do a longer cardio session, you could burn somewhere in the neighbourhood of 5. That is a fairly decent number and will definitely help with your fat loss goals. Since you must burn off 3. But, keep in mind here again that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well. While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio. Cardio and Health Benefits ///Finally, one point does have to go to cardio for health benefits. Obviously strength training will have health benefits as well, but cardio training will have a bigger influence on cardiovascular health. So, while you likely shouldn't entirely eliminate cardio from your fat loss training program, you should be putting forth good effort towards weight training as well. Overlooking this form of exercise while playing the fat loss game is a big mistake that's going to hurt your progress. Conclusion. It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. It's simply not as clear cut as that and often the biggest difference between fat loss and muscle building is more related to diet than anything.
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