What you really need to do is focus on fat loss. Here's the difference and how to do it Weight Loss vs Fat Loss – The To prevent muscle loss. These 12 laws of fat-burning will help get you there. Serious fat loss requires you to retain muscle mass, the body's primary metabolic driver. Fat is an energy-rich substance found in varying amounts in almost all types of food. It is also the substance your body uses to store the excess calories.
When it comes to losing weight, which is more effective: Many people think that if you want to lose fat, you should do more cardio , and that if you want to build muscle, you should lift weights.
Falling for the common misconception that you need to do cardio to lose weight is one of the biggest mistakes you could make and could hinder your progress. The first reason we are going to give weight training a point in the fat-loss war against cardio is due to the calorie burn after the workout is completed. Studies have demonstrated that after a weight-training workout, metabolism can be boosted for up to 38 hours post-workout.
While you may not think that 10 extra calories is a big deal, when you multiply this by 38 hours, you can see what a huge difference it can make in your daily calorie expenditure. When you figure that out on a monthly rate, it becomes even clearer how regular participation in weight training will really increase your capacity to burn calories , and thus fat. With cardio training, you might get an extra calories burned after a moderately paced session, but this will depend upon the exact intensity and duration of the workout.
However, you must be sprinting hard in order to see the benefits, which is something some people struggle with. The second factor to consider in the fat-loss war is long-term metabolic increases. What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as a calorie-burning powerhouse in the body. When you calculate your basal metabolic rate , which is how many calories you would burn if you stayed in bed all day and did absolutely nothing except breathe, 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. This is the primary reason males can typically 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. Naturally, males will be able to generate between pounds of pure muscle mass in a given month and females will get about half that, around 0.
Over time, though, with consistent effort, this will make you dramatically more resistant to weight gain as you grow older, making it extremely beneficial. Another big benefit that weight training has over cardio training is that it will allow you to completely reshape your body.
When you are performing resistance training, while following a calorie-restricted diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body. This will give you a much better overall transformation than if you just lost weight doing cardio. What lifting heavy weights will do—for men and women—is raise the metabolic rate, promote greater fat burning , and help give more definition when the body fat comes off.
If you do a longer cardio session, you could burn somewhere in the neighborhood of calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat-loss goals. But, keep in mind that you are going to have to keep doing those long cardio sessions. Time will likely become a big factor with this one, and boredom could start to play a role over time, too.
While a weight-training session may not burn as many calories per minute during the actual workout although that can depend on how intense the weight lifting is , the overall calorie-burning benefits you receive from it typically outweigh those of cardio. One point does have to go to cardio for health benefits. Obviously strength training has health benefits as well, but cardio training has a bigger influence on cardiovascular health, since your heart and lungs work harder for longer when you do it.
While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass.
Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. Motivation Motivation Fat Loss Wars: Cardio Versus Weight Training! Weight Training Increases Short-Term Calorie Burn The first reason we are going to give weight training a point in the fat-loss war against cardio is due to the calorie burn after the workout is completed.Which, in hindsight, means absolutely nothing, because it could mean several things. To the scale they are both the same. You will continue losing weight. Do I have this right or am I doing something wrong? Hey coach, thanks for all this.