Cardio vs weight training for fat loss. Apparently there is a debate between cardio fans and weight training fans about which is a better tool for fat loss . Okay so let’s get to the point – Cardio vs Weight Training For Fat Loss. There are many types of exercises you can perform that constitute cardiovascular exercise (including weight training), but for the sake of this article lets ignore this. There are also two forms of cardio – high intensity and low intensity. In terms of fat loss there is one clear winner and that is High intensity cardio. This is due to High intensity cardio , burning more calories during the exercise and afterwards. An exercise that produces a higher EPOC is a better fat loss exercise, and cardio workouts that have a higher intensity produce a lot more EPOC than lower intensity. However, the downsides of cardio – both high and low intensity are numerous. Most forms of cardio only focus on the lower body, which leads to strength imbalances and again is not as efficient as full body workouts for fat loss . Weight training is superior to cardio for fat loss, as it burns as many if not more calories during a workout, produces a higher EPOC level afterwards, and works the whole body , rather than just the legs. Weight training is also efficient, you can exercise at a very high intensity with weight training and be finished within 45 minutes having burnt the exact same amount of calories as someone running on a treadmill for 2 hours. Weight training is without a doubt the superior fat loss tool, and in a cardio vs weights battle it would lie whimpering in the corner after 20 seconds of the first round. In this case you can have your cake and eat it too (cake in this metaphor = exercise, DO NOT eat cake!) spend 40-50 minutes weight training and then finish off with 5-10 minutes of high intensity cardio.
Burn calories and blast fat fast with the best cardio workouts on the treadmill, elliptical, or bike — or using no equipment at all! It's easy: Speed up for the number of seconds listed for your level, then go at an easy pace for a minute or two to recover. Get Your Best Body Ever: The Reverse Cardio Workout. The intensity levels listed are on a scale of 1 to 10, where 1 is lounging and 10 is an all-out sprint; an 8.5, for example, is 85 percent of your maximum effort. Find a hill that takes about 1 to 1 1/2 minutes to climb. Warm up for 15 minutes, moderate effort (RPE 5). Hill climb 1: Stay seated, use moderate resistance (RPE 6). Hill climb 2: Stay seated, increase resistance (RPE 7). Hill climb 3: Sit halfway up the hill, then stand, using moderate resistance (RPE 7). Hill climb 4: Sit halfway up the hill, then stand using hard resistance (RPE 8). Hill climb 5: Stand the entire way using moderate resistance (RPE 7). Hill climb 6: Stand the entire way using hard resistance (RPE 9). Ride at a moderate effort for about a half hour (RPE 5), then cool down for 5 minutes at easy effort (RPE 3).
Fat Loss Wars: Cardio Versus Weight Training! We are going to give weight training a point in the fat loss wars due to the calorie burn after the workout is completed. Find out more right here as the battle for fat loss success heats up between cardio and weight training. Could weight training strictly be used for fat loss - with no cardio at all? 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. 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. 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 24/7. 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. Another difference between weight training and cardio training is the type of hormonal environment they promote. Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place. 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.
Cardio Training for Fat Loss: Should I Do It BEFORE or AFTER My Weight Training for Best Results? Training for fat loss is not easy, and proper cardio training is an important part of the process. Physiologically speaking, if maximum fat loss is your goal and you want to incorporate cardio into your training schedule, you're better off doing your cardio training immediately AFTER your weight training. When you do weight training first, you have more energy and strength for that weight training. Performing weight training first decreases available blood sugar and puts the body in "fat-burning" mode. But the problem is, fat is NOT an efficient fuel for weight training. By doing cardio first, you use up all the "good" stuff for weight training and force your body to make do with a less powerful fuel source. The bottom line is this…perform your weight training first so you use up the "fast" energy first. Then, by the time you hit the cardio, you're ALREADY in fat-burning mode, and every single second you're doing that cardio is going to be burning more fat than if you did it first. But if you're looking for maximum impact for the time and effort you're putting your training, DEFINITELY hit the weights first and cardio after.
Does Morning Cardio Burn Fat Faster? The effectiveness of cardio training performed in the morning is a question commonly asked of fitness professionals-especially considering the challenges of fat loss. Morning Cardio training on an empty stomach or while fasting is a common practice within the bodybuilding community to ensure lowest possible body fat prior to competition. But, if you are fasted, insulin is low and cortisol will then go after body fat reserves.” Will cardio training in the morning be any more effective than at other times?
Typically during low-intensity cardio a higher percentage of the calories you burn will come from fat; however, because it is not as strenuous, your total calorie burn will be lower than with higher intensity activities. High-intensity cardio is effective for fat-loss because you burn more calories per minute while doing it– when compared to low-intensity cardio, as well as during the time it takes your body to recover from the strenuous workout. Therefore, for successful weight loss to occur it is best to incorporate a mix of both low and high-intensity cardio, not only to maximize your body’s ability to use and burn fat, but also burn more total calories overall. A lower intensity cardio will but 50 percent of the calories from fat, while at higher intensities it may only burn 35 percent. But at higher intensities you burn way more total calories and more fat calories overall than you do at lower intensities. If your goal is fat loss then you will want to perform your cardio in a way where you will burn more calories. Performing exercise at a higher intensity will have your body working harder and therefore burning more calories. The more intense your workout the more calories and fat you will burn. This is because you will just flat-out burn more calories during the workout at higher intensity. So not only are you burning more calories during, but after the cardio as well. It is true that if you exercise at a higher rate of intensity, you burn a little less fat per calorie, and going slower you can burn a little more fat per calorie. Cranking up the pace means you burn more calories because the harder the workout, the more oxygen you use, and this translates to burning more calories. So when it comes to weight loss, it will benefit you to burn more calories overall at a higher intensity workout.
What are the benefits and which methods are best when it comes to aerobic training? If more total calories are used, as opposed to a comparatively small amount of fat - as is the case with low intensity aerobics - these calories are less likely to be stored and fat losses will be much greater. With higher intensity aerobics, the body ultimately burns a smaller percentage of fat calories from a much larger number of total calories, so in the end more fat calories will be used. All forms of aerobic training will provide many similar benefits, while high intensity and low intensity methods (although both within the so-called fat burning aerobic zone) have benefits specific to their respective functions. Will increase the metabolic rate (during and after training ) to a greater degree than will lower intensity aerobics. Once thought of as a perfect aerobic exercise for fat burning and overall health, walking is now considered one of the least effective of the aerobic methods. Cycling as an aerobic activity can be useful for the following reasons: It could be considered the perfect exercise as it works all the main muscles of the body, is of higher intensity than walking and of lower impact than running, and burns more calories per hour than any other commonly used aerobic exercise (around 840 per hour). Rowing as an aerobic activity can be useful for the following reasons: HIIT (High Intensity Interval Training) is one of the newer and more effective ways to burn body fat. As the name suggests, HIIT incorporates both high intensity aerobic work with a very high intensity component to provide a maximal fat burning effect, and an increased metabolic rate that can last for over 24 hours after training. To get the most from any aerobic training program, it is best to plan the intensity, time, and duration to ensure a sufficient training effect. It is hoped this article will have made clear the benefits aerobic training holds and the methods available.
Exercise first thing in the morning on an empty stomach and your body should burn more fat . With glycogen stores depleted and low morning insulin levels, your body has to turn to other energy sources to power through your workout, and it’s more likely to turn to fat for fuel. Fasted cardio is a technique that has been around for years in the bodybuilding community, and one that’s gaining popularity among regular gym goers and even endurance athletes. Here’s the skinny on sweating it out sans food and whether or not it is suitable for your body and fitness goals. “Some studies have found that exercising in a fasted state can burn almost 20 percent more fat compared to exercising with fuel in the tank.” While your muscles adapt to using more fat when you exercise, you don’t actually lose more fat overall on the days that you exercise compared to days that you don’t. That means more calories burned throughout the day, not just during your sweat session. Cardiello has employed the fasted cardio method with clients for a short period of time and within a controlled environment. Fasted runs may have their ups, but keep in mind that while these workouts can adapt the body to more efficiently burn fat as fuel , they didn’t help athletes lose weight or improve their aerobic conditioning or endurance during the studies. “For most people that small change won’t translate into body fat changes and performance benefits over the long-term.” While it appears that fasted cardio can turn your body into an efficient fat burning machine, Lauren Antonucci, Registered Dietitian Nutritionist and Certified Sports Dietitian, and Owner of Nutrition Energy , cautions against this technique. “The return on investment [for proper fueling] will make it back to you in how you feel during your workout, how you recover, and over the long-term.” And if you’re truly interested in improving athletic performance or losing fat, make sure you’re asking the right question — not are you eating before workouts, but what are you eating throughout the day?
Not only is it difficult to lose weight, but it is also difficult to maintain that weight loss. Fortunately, there are several foods that help naturally burn fat, which will make it easier for one to lose weight and maintain his or her weight loss. Below are fat loss foods that people should include their diets: Additionally, complex carbohydrates help keep the insulin levels low. Lean beef, turkey and poultry are examples of foods that are great lean protein sources. Protein requires more energy to digest than carbohydrates and fat. Whole grain cereal is filled with fiber and complex carbohydrates. These nutrients help boost the metabolism and keep the insulin levels low. Studies have shown that people who get adequate amounts of fiber have an easier time maintaining a healthy body weight. Fiber not only keeps the insulin levels low, but it also helps promote a feeling of satiety. Vegetables are filled with fiber and other nutrients that help promote weight loss.
The Cardio Question: What Type Of Cardio Is Best For Fat Loss? Unsure if steady state or high intensity cardio is better for the fat loss process? Once this happens your only choice is to cut calories or increase the cardio. The amount of cardio that you should start with is highly dependent on your body type, so I can’t give you exact specifics on frequency, duration, and intensity. The number one question most people have about cardio is, “What type of cardio is best for fat loss ?” There are those that say low intensity cardio performed for longer periods of time is better for fat loss, while others claim that short duration, high intensity cardio sessions will give the best results. The main argument for this type of cardio is that, of the calories burned, most of it comes from fat. The only problem is that during the entire time any type of cardio is being performed your body is in a catabolic state and it is breaking down muscle tissue for energy . So for maximum fat loss and muscle retention, moderate intensity cardio for a rather moderate duration is the best choice. Many people shy away from high intensity cardio claiming that nearly all of the calories that are expended come from stored muscle glycogen and not from fatty acids. This is why HIIT cardio is also a great choice for getting shredded while maintaining or even gaining muscle along the way. This is not the only reason to use both types of cardio. HIIT cardio will increase lypolysis primarily by speeding up the metabolic rate, whereas LISS will burn more fat and calories during the actual workout.
If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent. If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. To lose weight, you need to burn more calories than your body consumes and uses every day. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you do work at a low intensity, you need to increase the time spent exercising to burn more calories. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time. The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace. Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories. For example, say that at rest you burn up to 60 percent fat. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder.
Anaerobic is vastly better for burning fat than aerobic workouts. Technically weightlifting is anaerobic and "cardio" is aerobic. Since intensity is greatly heightened during anaerobic workouts, it wins in the fat burning arena. It touches on the myth that "cardio" is the way to lose fat. Aerobic Versus Anaerobic Fat Burning | LIVESTRONG. Anaerobic workouts also burn fat longer after a workout than aerobic workouts. Weight lifting builds muscles and muscles burn more calories at rest than body fat. Burning more calories will help you lose more fat. Weight lifting also boosts testosterone and growth hormone and both are fat burning hormones. Finally it is a lot more fun to lift weights than cardio so you are more likely to be consistent and consistency is key for results. If you want to learn more on why weight lifting is better than cardio for fat loss: Resistance training (weight training) has advantages over traditional cardio based on the sole fact that, you continue to burn calories even hours after your workout is done. But low intensity long term cardio causes muscle loss rather than weight loss and keeping the weight down for a long time will be difficult.
High Intensity Interval Training (HIIT): Best Cardio to Burn Fat. It’s called High Intensity Interval Training (HIIT) and this article will give you the basics so you can take your body to a new fitness level. The picture to the right shows an extreme example of the different training outcomes of a marathoner (“steady state” cardio) and sprinter (high intensity interval training cardio). For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. Why Is HIIT the Best Cardio to Burn Fat? Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. 1 2 In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat. You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after. You can still try interval training, but at a lower exercise intensity and beginners should always wear a heart rate monitor . I shoot for 5-10 cycles, depending on the type of cardio I’m doing and if it’s right after strength training. The better shape you are in, the higher intensity you can handle and the higher the work/rest ratio. Any type of cardio can be used with interval training, but I would caution against running more than a few times per week, because the demands on your metabolic system and joints are significant.
If you want to burn fat and lose weight, aerobic exercise may be your best workout option, according to a study in the Journal of Applied Physiology. If you lift weights, this doesn’t mean you should stop, but if your time is limited and your main goal from exercise is to lose weight, cardio may be better than weight training, according to Willis. The scientists found that routines that included only weight lifting built muscle, but did not help people lose fat or shed pounds. But the Duke researchers say the calories burned from having more muscle were not enough to make a difference when it comes to weight loss. The researchers also found that cardio workouts proved to be as beneficial for losing fat and weight and required only half the time commitment as the combination workouts. “They (the combination aerobic/weight training group) did lose more weight around the middle, but it was not statistically significant,” says Willis. “If you are short on time and are not dieting, cardio is better for weight loss in the short-term, but we don’t know in the long-term. And if there’s only time for one type of workout, cardio may be the best choice. “The point here is that the general public who comes to us to exercise almost unanimously has one main goal, and that is to lose weight and fat,” Willis says. “And we’re just not seeing that resistance training would be the most efficient way to do that.”
The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). Basically…how do you get the most out of individual HIIT workouts and out of your regimen as a whole? Show that you need to reach between 80 and 100% of your VO 2max during your high-intensity intervals to reap the majority of HIIT’s benefits. have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. The duration and intensity of the high-intensity intervals. Shows that the type of cardio you do has a significant effect on your ability to gain strength and size through weightlifting. The more you do HIIT workouts, the more your Tmax is going to increase. As you continue, you get an idea of your Tmax and work your high-intensity intervals up to the 50 to 60% range, which comes out to about 60 seconds. In time, you feel you can push harder and maintain the 60-second high-intensity intervals but start reducing your rest times, starting with 90 seconds (1:1.5 ratio). The total amount of HIIT you should do per week depends on your immediate goals and what other types of exercise you’re doing. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your HIIT and fat loss efforts in general. So much so that I think the biggest benefits of fasted training are that it lets you use yohimbine and it makes the other supplements discussed in this article more effective.
However, there’s often a lot of confusion as to which workout mode — fat burning, or cardio — is the most effective approach to take when trying to lose weight. Fat burning mode would seem like the logical choice, based on the fact that the body actually burns a higher percentage of fat (compared to carbohydrates) at lower levels of exertion. When working out in fat burning mode, you are working out at a pace that allows lots of oxygen to be delivered to the muscles. Therefore, you are burning a lower percentage of fat when in this mode. However, if weight loss is your goal, the fact is that you will burn more calories and more total fat overall by working in the higher intensity cardio mode.
Let’s say you want to lose weight, and you want to do so in the fastest way possible. I will have a decision for you by the end of the battle. If you are interested in getting in shape, the MOST important thing you can do for yourself is adjusting your diet. Cardio is the most basic thing you can do when it comes to burning calories. If you want to read about how cardio doesn’t really burn any extra calories, you can read this fascinating article from NYT which is loaded with studies and references on the subject at hand. If you have the desire and willpower, you can burn calories all day long, like the guys in Born to Run . Essentially, when you do high-intensity interval training (HIIT), your body and metabolism function at a higher rate of burned calories for hours and hours afterwards. Now, the bad thing about HIIT is that it takes your body quite a bit of time to recover, and you can really only do it for 20-30 minutes at a time before you get too exhausted to continue. The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). By doing these exercises in a circuit without stopping, keeping your rep ranges in the 8-12 range, your body will get a super workout, you will build muscle, and you’ll burn calories at an accelerated rate for reportedly up to 38 HOURS after your exercise. However, due to the stressful nature of Weight Training and HIIT, you can really only do those activities for 30-45 minutes before your body gives up and needs a few days to recover. Cardio doesn’t have as nearly as stressful an impact on your body, so you can go for hours and hours and hours and do it again the next day (provided your body is in shape). If time isn’t a factor for you, and you don’t mind spending more time in the gym on a daily basis, you can burn way more calories doing steady cardio than with just 30 minutes of weight training three days a week. You have all the time in the world.
As long as there have been people trying to lose weight, there have been people debating the weight loss benefits of cardio exercise versus strength training. The Harvard School of Public Health study found that men who completed 20 minutes of weight training each day saw a smaller increase in belly fat than men who spent the same amount of time on a cardio workout. And the men who added both strength training and cardio to their daily routines fared even better. So what's the bottom line? And what's the deal with muscle weighing more than fat? Check it out in the podcast above.
What this translates to is exercise at a level that feels challenging and leaves you too breathless to talk much. There's no doubt that some high intensity training work can be helpful for weight loss as well as improving endurance and aerobic capacity. If you do too many high intensity workouts every week, you risk: Not only that but, if you don't have much experience with exercise, you may not have the conditioning or the desire for breathless and challenging workouts. If you're doing several days of cardio each week, which is what is recommended for weight loss, you would probably want 1-2 workouts to fall into the high intensity range . Some examples of high intensity workouts: You can use any activity or machine, but the idea is to stay in the high intensity work zone throughout the workout. More choices - High intensity workouts will usually involve some kind of impact or, at the least, a fast pace. For weight loss purposes , you would likely want the majority of your cardio workouts to fall into this range. This level of intensity is no doubt one of the more comfortable areas of exercise, keeping you at a pace that isn't too taxing and doesn't pose much of a challenge. But, as we've learned, you can burn more calories if you work harder, and that's what you want for weight loss.
These three workouts show you how to get the most out of your cardio machine workouts. Workout 1 - This treadmill workout has you increasing and decreasing your incline throughout the workout to help you burn more calories and stave off boredom . Workout 2 - This uses an elliptical trainer where you'll gradually up your resistance/ramps for 6 minute intervals, lowering them for 2 minutes, giving you a killer interval workout . Workout 3 - If you like the stationary bike , you'll spend 2 minutes increasing resistance, 2 minutes reducing resistance and then inserting 1 minute sprints to really get your heart rate up. You get 4 sets of exercises, so this is one of my all time favorites for burning fat and calories More » Want to make your elliptical workout more fun and more effective? For this workout, you can use any machine and you'll spend 4 minutes at a moderate-high intensity, then 2 minutes at a recovery level, repeating that for an extra long 64-minute workout. You can easily get an effective low impact workout with the exercises included in this workout. This treadmill circuit does just that, alternating short spurts on the treadmill with cardio exercises, giving you a well-rounded, effective cardio workout. This outdoor circuit incorporates some tough strength moves to get your heart rate soaring and help you burn more calories. Make Your Own Workout. Sometimes, the best workout is the one you make up on the fly. Try all of them, doing each for one minute, or mix and match your favorites for your own personalized workout.
Notice the wording there; I did not say running is bad or will make you fat. If you’re like Sarah and think your body is or are frustrated by your lack of progress, here are some simple adjustments you can make to make sure your running approach is not one giant weight loss mistake . Running Mistake #1: Your Workout is Always the Same. In the case of running, not only will running feel more effortless when repeated workout after workout (even if you’re still sweating and pumping your legs), but your metabolism literally learns and reacts so that fewer calories are burned with the same exercise output. One of the biggest “problems” with just running at a steady, moderate intensity pace, is that the calories you burn are limited to the time you spend sweating. The calories you burn are not limited to what you do in the gym. You see, a common weight loss mistake has nothing to do with what you’re doing in the gym, but instead how much you think your workouts influence the amount of calories you burn. Believing that the majority of the calories you burn results from exercise is a dangerous misunderstanding. The number of calories you burn at the gym actually pales in comparison to normal functioning and your daily activities that are not exercise based. And the more muscle you have on your body (no—not the “bulky” muscle of bodybuilders), the more calories your body burns just functioning. Now that you know muscle is important to your overall weight loss goals, it only makes sense that you would want to do the type of exercises that help this happen the fastest and most efficient ways. Just as bad, if you’re suffering from too much stress—whether it’s the result of exercises for too many hours or not recovering with the right nutrition—you can harm your thyroid and lower your metabolic rate, making weight loss more difficult. Want help figuring out the best fat loss approach for your body?
How does fat burning work and how can you get the best out of your exercise program? The Basics of Fat Burning. The body normally burns a mix of carbohydrate, as glucose, and fat for fuel. Fat and glucose are the body's two main energy sources. Your body always burns a mix of fat and glucose except at very high intensities, and the ratio of the fat and glucose in 'the burn' varies with intensity and time of exercise. You may have noticed that some bikes and treadmills at the gym have a setting that says 'fat burning zone', which implies a setting for intensity or speed. The reason for this is that the body burns a greater percentage of fat at a slow pace (or after about 90 minutes of exercise). For example, if you compare exercising at a slow rate that burns 60 percent fat and 40 percent glucose and a higher intensity or duration that burns only 30 percent fat and 70 percent glucose, you may still burn more fat at the higher intensity. Exercise (1) is the slower 60/40 mix and exercise (2) is the faster, 30/70 mix of fat and glucose fuel. You can see from this example that the bottom line really is how much energy you expend - and that is the ultimate fat burning measure. So after hard exercise that uses a lot of glucose, the body switches to burning fat. Extra muscle will also burn more fat in active phase, the active metabolic rate if you like, or the AMR, so having more muscle will definitely help burn more energy and fat. Do some high intensity as well, but don’t overdo it, because burning the fat is a long-term project and you don’t want to get ‘burned out’.
This question is on everyone’s lips when they first want to lose weight “Should I start with cardio or weight training?” Hearing the words that cardio will burn more calories than weight training in a shorter amount of time, is all that most people need to jump on the treadmill and disregard the weights rack altogether. Although this is true, weight training has added benefits for your body that you simply can’t achieve with doing cardio alone. For example, if you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect. When you are jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy. Although doing steady state cardio (walking or running at the same pace) may burn more calories per minute, resistance training will continue to burn calories even AFTER you have completed your workout! Another great thing about resistance training is that you lose mainly fat, compared to cardio where you can lose a variety of different body masses. As you can see, cardio and resistance training have their advantages, but my answer to what is best for weight loss? If you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness levels and burning calories quickly. This stands for High Intensity Interval Training and this is a GREAT way to boost your body’s fat burning ability. This type of training gets your heart rate up fast and it burns more fat in less time than any other workout. This is the best way to achieve weight loss and strengthen your muscles, which together, create definition and tone.
Here's what you need to know about the fat-burning effects of cardio and weight training. The majority of calories you burn in a day are not through activity, but instead through your resting metabolic rate (RMR). And yet, the anti-running crusade is not joke. Running is not the reason you gain weight. But if you’re looking for the fastest way to see your body change , it’s not necessarily the most efficient approach. The Argument for Cardio (And Why It Isn’t For Everyone) Just for the sake of learning, remember, cardio is not bad. The slower cardio would aid with recovery and make sure you don’t walk around exhausted, but would also improve your heart efficiency. Most of the time you only think about how tired your muscles feel, and that’s part of the equation. When you perform slower, longer cardio, you actually are able to force more blood into your heart and expand the walls. While it is easy to see why it’s ideal to perform both a mix of lower intensity cardio and weight training, the reality is most people are pressed for time and impatient. Not to mention, you might not have time for the a little extra cardio. That’s why if you had to choose between weights and cardio, weights would be the more direct approach. Weight training is better at preserving your RMR by preserving lean body mass (LBM), which is a significant contributor to RMR, or the calories you burn in a 24-hour period independently of physical activity. You, the resistance-trained group also lost significantly more body fat (around 2 kg) and the RMR increased by 4 percent.
Simple: Cardio is not the fastest way to lose weight, and it's certainly not the only way. There is a solution, though, which will allow you to spend less time in the gym and see even better results. Stop focusing on how many calories you burn in the gym and instead focus on how your body expends calories outside the gym. Strength training, however, builds muscle, and more muscle helps you burn more calories - even when you're doing nothing but sitting on the couch. The more muscle you have, the more fuel you are constantly burning. A treadmill or elliptical trainer is often seen as the quick fix to shed body fat, and they are certainly useful if your goal is to improve cardiovascular health, endurance or simply to burn some extra calories, but strength training is a powerful ally. It takes a lot of work both in and out of the gym to get big or bulky. "So if you feel that you are too bulky, then it is important to fine-tune your diet to lose the excess fat - not give up weight training." So even if you're working out just as hard as a man, lifting the same amount of weight and gorging on calories, you still won't see the same results with regard to muscle building. Instead of big and bulky, they will be the type of long and lean muscles many women desire. Recreational runners can have injuries caused by weakness in the core and hip-stabilizing muscles. If you like more traditional options, a dual-action exercise bike or rower will not only engage a ton of muscles, but take some of the stress off your joints as well. There are many different ways to get into shape, and while running is great, it's just one option you have at your disposal. For those of you who like to run, it is one way to improve your fitness, but definitely not the only way. As with any program, though, you have to put in the work.
You will burn more fat by burning more calories. This will be more beneficial than doing no exercise at all but may not help you burn more fat. Slow cardio will not burn more body fat. Slow cardio will not help you burn more fat. It is how many calories you burn that dictates body fat reduction. If your goal is fat loss then you will want to perform your cardio in a way where you will burn more calories. The more intense your workout the more calories and fat you will burn. Slow cardio helps you burn a higher percentage of fat, but it does not help you burn more fat overall. The bottom line is the higher intensity burns more calories, and the more calories you burn, the more weight you lose. High-intensity exercise burns proportionally more carbohydrate than fat, but you also burn more calories overall.
Heart rate is a measure of how hard your heart is working and thus helps people determine the intensity of a particular workout. The maximal heart rate is age dependent, for as we grow older, the heart beats a little more slowly. The fat burning and cardio zones are defined as a percentage of this maximal heart rate. A heart-rate zone that improves cardiovascular fitness is defined as between 55 and 80 percent of maximum heart rate. A heart-rate zone that improves cardiovascular fitness is defined as between 55 and 80 percent of maximum heart rate, according to The American College of Exercise. A less-conditioned individual may see benefits to her heart health at the lower levels of this recommended zone while an athlete needs to work at a higher intensity to improve fitness. The fat-burning zone occurs at the lower end of the cardio zone—between 55 and 70 percent of maximum heart rate. Working anywhere within the cardio zone will improve cardio fitness and burn calories. The benefit of working in the fat-burning zone is that you target stored fat and thus encourage weight loss. However, a person who runs those same 15 minutes and burns 200 calories may burn only 50 percent of those calories from fat, but will burn a total of 100 fat calories in the same amount of time. In this study, significant overlap between the fat burning and cardio zones existed, indicating that a person working within 60 and 80 percent of maximal heart rate is likely to be maximizing fat oxidation. If you choose to work in the lower range of the cardio zone—the fat-burning zone—be prepared to work out longer. Unless you are training for a figure or body building competition where working in the fat-burning zone exclusively helps you preserve every bit of lean body mass, it is best to focus on improving fitness and calorie burn with varying levels of intensity. If you choose to work in the lower range of the cardio zone—the fat-burning zone—be prepared to work out longer to burn enough calories to affect weight loss. Incorporating high cardio and lower cardio zone exercise into a workout routine will offer the most aerobic and weight loss benefit.
Workout Wednesday: Is Cardio or Strength Training Better for Weight Loss? Home » News » Exercise » Workout Wednesday: Is Cardio or Strength Training Better for Weight Loss? Tags: active , cardio exercise , exercise , healthy , healthy choices , physical , physical activity , strength exercise , training , workout , workout wednesday. In a recent study headed by faculty at Duke University Medical Center, cardiovascular exercise was shown to burn the most calories and trumps strength training for weight loss. They found that the cardio group, who mainly worked out on treadmills or elliptical machines, lost an equal amount of weight and fat as the cardio-plus-weights group, despite the shorter workout time. For serious calorie incineration, pump up your cardio routine with interval training. One study showed that men who cycled gently on a stationary bike for four minutes, sprint-cycled for 30 seconds and repeated for five intervals at each intensity burned 200 more calories than usual in the 24 hours after their training session. Even though weights, push-ups and chin-ups won’t put you on the fast track to weight loss, strength training is still important for weight management. With regular strength training, you can help perk up a sluggish metabolism and prevent weight gain.
How to Lose Fat with Cardio: Long Duration Cardio vs HIIT. And should you do long duration cardio or HIIT? This article will teach you how to really lose fat with cardio. Long Duration Cardio. Burns more fat and increases your cardiovascular fitness more than long duration cardio does. Long Duration Cardio or HIIT? If you’re a beginner with 20-30% body fat, lose fat using long duration cardio. How to Do Long Duration Cardio. I recommend long duration cardio if you have zero endurance. Harder, but you have more rest days and can do more cardio.
What is the safer, more enjoyable, and more effective way to burn fat? This article will show that the benefits of doing steady-state cardio for fat-loss (without muscle loss) are often misunderstood and overstated. And the relationship of how many calories you consume per day to the number you burn per day is the single most important factor when it comes to determining whether you lose fat. It’s obvious why cardio works faster than weight training in these short term studies comparing cardio training to weight training for fat loss — because cardio burns more calories during the workout than strength training. In most cases, you eliminate the need for it (from a fat loss perspective) when you simply eat fewer calories to create a deficit. “In most fat loss cases you can eliminate the need for cardio by creating a caloric deficit.” – Click to Tweet. In other words, you essentially eliminate the need for doing cardio (from a fat loss perspective) when you simply eat fewer calories to create a deficit. The problems with steady-state cardio for long-term fat loss are the negative side effects of the two most common cardio training methods, jogging and cycling. The workout programs in my book, Strength Training for Fat Loss provide a tremendous metabolic training effect without the impact on your joints that comes from running or jogging. The Verdict Is In: Strength Training + Diet = Fat Loss Without Muscle Loss. Nick is a fitness expert for Reebok and the author of the book Strength Training for Fat Loss .
You’ll first need to determine your anaerobic threshold (AT), the heart rate at which your body transitions from burning primarily fat to using primarily carbohydrates (sugars) for energy. The heart-rate training zones are based on your individual AT and form the backbone of your weight-loss program. Your heart rate is 60 to 70 percent of your AT, and you generally burn more fat calories than carbohydrates. In the aerobic development zone (70 to 90 percent of your AT), you build your aerobic base and efficiency, which improves your overall conditioning and endurance. Just below or at your AT (90 to 100 percent), the aerobic endurance zone is where your body begins to use an equal combination of fat and carbs as a fuel source and creates a higher caloric burn rate. The anaerobic endurance zone (100 to 110 percent of AT) raises your AT and increases your tolerance to lactic acid, training the body to reuse it as an energy source. In this zone, your body primarily uses carbs for energy. In this zone – the most difficult of all – you pour on effort and intensity for short intervals that challenge your body to reach its full athletic potential. Concentrating your efforts there allows you to exercise harder and longer while burning fat as the primary source of energy. Once you’ve developed an aerobic base, you’ll begin to exercise at intensities closer to your AT (the boundary which separates zones 3 and 4). You’ll burn a greater number of calories, but more important, you’ll teach your body how to shift between the aerobic and anaerobic energy systems, building your metabolic rate and encouraging your body to burn fat at increasing levels of intensity, thus improving your exercise endurance. The following changes will be evident in both your cardiovascular and musculature systems: Working in different zones helps boost your overall fitness level, increasing the range in which your body uses fat for fuel. It also helps maximize the number of calories you burn postworkout and encourages your body to store carbs as quicker-burning glycogen instead of fat. By strategically working out in zones 2, 3 and 4, you can increase your mitochondrial count, build lean muscle mass and increase your metabolic rate, resulting in fat burning that extends hours beyond your workout.
Muscle Mass and Metabolism. His source for this is another excellent book: The M. (I interviewed Nick and Brad for this piece on weight machines ; they’re two of the wisest men in weightlifting.) Brad doesn’t offer an original source for the metabolic rate of muscle at rest. It’s apocryphal, and I busted it a while back for the Los Angeles Times , interviewing a metabolism researcher and looking at multiple scholarly sources. The reality is that muscle only burns about 6 calories per pound per day while at rest, and if you’re dropping a lot of fat, you also need to account that a pound of fat burns about 2 calories per pound/day at rest. This doesn’t even take into account that you’re 40 pounds lighter overall for every step you take and every flight of stairs you climb, meaning fewer calories burned each day. Compare this to a fast-ish run of 7.5 mph, and the caloric burn rate is more than double at 12.5 METs. Nick’s program is probably even higher than 6 METs, because he uses a circuit that makes it “extra vigorous,” but as someone who is both a lifter and a runner, I can’t see this intensity matching the caloric burn rate of a hard run. Oh, and never mind about caloric “after burn” for cardio or weights. It's worth mentioning the broscience articles that say cardio slows your overall metabolism . It makes it more efficient , and added muscle mass doesn’t make much of a dent in this.
Both the "fat burn" and "cardio" settings on the treadmill burn calories. All types of exercise burn calories, but different settings on your treadmill serve the needs of different goals. The "fat burn" setting is less intense than the "cardio" setting, and may actually help you get rid of fat more efficiently. According to the journal "Nutrition," fat-burning rates are highest when you exercise at moderate intensity — about 50 percent of your maximum heart rate. The main difference between the fat burn and cardio settings on a treadmill is the heart rate zone. The American Heart Association recommend exercising at 50 to 85 percent of your maximum heart rate. The cardio setting will put you in the higher end of that range, while the fat burn setting is in the lower end. As you increase your heart rate, exercise gets more intense. However, you may find it easier to exercise for a longer period of time in the fat-burning zone than in the cardio zone, leading to a higher overall calorie burn. Although you may burn more calories in a shorter amount of time during a cardiovascular workout, the level of fat oxidation in your cells actually decreases as your heart rate increases. However, if you're exercising mainly to burn fat and lose weight, using the fat-burn setting on the treadmill may be more helpful in the short term.
I've found that 30 minutes of the walking burns around 280 calories and I do that 3 times per week. Anything you do to increase the calories you use up is helping you burn fat. I've noticed that weight lifting for an hour burns twice the amount of calories than power-walking for an hour. Doing that will increase your metabolism, and having more muscle burns more fat for the following two days after your workout. I've been doing my cardio in the mornings though, and then lifting at night. Then do your weight lifting, and then finish with cardio for about 30mins. My Bodybugg says I burn about 4.2 calories a minute lifting (and I mean lifting as heavy as I can, none of the pink weights. I lift for about an hour (because I love it so much) and only do 30 minutes of cardio. And I lift 5 days a week and only do my cardio 3 days. For every article you can find adamantly declaring weight training is more effective, you can find one declaring cardio better. In the end it does not matter which is "more effective" if you won't do it. That article is pointing out that she can get the results she wants through proper nutrition (big one) lifting and HIIT and skip the steady state cardio. If you read the article, he's not saying you shouldn't do cardio. "If you have 3-5 hours, use #1 and # 2: Weight Training plus HIIT work." 5 minute warm up, lift and finish with cardio.
The answer: It depends what you mean by "lose weight." If you are in an epic battle with your scale, cardio is the way to go. Still, cardio doesn't do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. Strength training is the number-one way to build more muscle. A fitness plan that includes both cardio and strength training.
Pairing Cardio and Weight Training for Maximum Fat Loss. How to Maximize Your Fat Loss with Cardio and Weights. You may see cardio and weights as two distinct types of exercise, but when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for weight loss (fat loss) is whether to concentrate on aerobic exercise (cardio) or weight training and resistance exercise . Cardio and Weights: The Importance of Continuous Movement. Scientific studies pop up from time to time showing a certain level of fat loss with cardio versus weights - and for the most part cardio outperforms weights in any reasonable comparison. Advantages of Cardio for Fat Loss. Of course, cardio is the best exercise for cardiovascular and cardiorespiratory (heart and lung) fitness. 5 Tips to Build The Best Program for Fat Loss with Cardio and Weights. For best weight loss success in your exercise program, combine weights and cardio and a little high-intensity interval training when you get fitter and you can manage it. That's the success secret of exercise for weight loss.
Does doing cardio on an empty stomach help you lose more fat? You’ve probably heard it before that fasted cardio, or exercising on an empty stomach, is much better for fat loss compared to exercising after eating? The logic is that if you exercise on an empty stomach, you take advantage of low glycogen levels. The theory behind fasted cardio is that instead of using the stored carbohydrate (glycogen) as fuel, your body taps into your fat reserves instead. Although this may seem plausible, the science actually shows that it doesn’t really matter if you exercise on an empty stomach or not. When it comes to fat loss, physiologically it always boils down to calories in versus calories out, not what time of day you exercise, or if you do your cardio fasted or not. Let’s imagine one day you decided to head out for a run at 6am on an empty stomach and burn 300 calories. The next day you do the same run, burn 300 calories but this time it was after work. Your body doesn’t know, or really care, what time of day you decided to train. The main thing is to pick a time and type of exercise that you enjoy and follow a routine that you can consistently stick to. Also, it’s important to note that fat loss doesn’t just happen when you hit the gym or go for a run. There are 24 hours in a day when you can lose fat. Simply fill in the below details & we will email you with special offers, latest news and helpful nutrition/fitness advice. Simply fill in the below details & we will send you the sample plan.
For those battling belly fat , weight training may be a better option than aerobic exercises like jogging and running, a new study suggests. Men who did 20 minutes of daily weight training had less of an increase in age-related abdominal fat than those who spent an equal amount of time doing aerobic activities, Harvard researchers reported Monday online in the journal Obesity. Men who increased the amount of time spent in weight training by 20 minutes a day had less gain in waistline measurements compared to those who increased moderate to vigorous aerobic exercise by a similar amount, they found. Weight loss expert Kathryn Schmitz says a study she did last year suggests that the results would be similar in women. “We did a two-year intervention study in premenopausal women who did only twice weekly weight training,” says Schmitz, a professor at the Perelman School of Medicine of the University of Pennsylvania. We found that twice weekly weight training substantively prevented increases in belly fat in women who got the intervention versus those who did not.” Weight training gets better results than aerobic activity because you’re building “a bigger engine,” says Ron De Angelo, director of Sports Performance Training at the University of Pittsburgh Medical Center. “With weight training you’re going to gain lean body weight and that is going to make metabolism go up,” De Angelo says. The weight lifting can be done at the gym or in your own home with dumbbells, Mekary says.
If your goal is permanent fat loss, you need to burn enough calories to make a significant impact. The best way to lose fat is to create a calorie deficit by burning calories through exercise and cutting calories you eat. For example, over the course of a week, you may cut 250 calories per day by switching from mayo to mustard on your sandwich at lunch and snacking on light yogurt instead of Fruit-on-the-Bottom. How often you need to do cardio for weight loss. Again, you don't need to do all this sweating at once, but for the pounds to come off, the calories you burn need to add up. How hard you need to push for weight loss. You may have heard that exercising at a slow pace is more effective for weight loss than working out more intensely. However, picking up the pace allows you to burn more total calories, as well as more fat calories. So at the fast pace, you burn more than double the calories and 10 more fat calories. If you go slower, you may be able to exercise a lot longer, so you'll end up burning more calories and fat that way. "Maximize your workout and burn over 1,000 calories per hour!" That's a claim you may see in advertisements for treadmills, stair-climbers, and other cardio machines. You can burn 1,000 calories per hour doing those activities — if you crank up the machine to the highest level and if you happen to have bionic legs. The number of calories you actually burn depends on the intensity of your workout, your weight, your muscle mass, and your metabolism.
For example, a Duke study was published a couple of weeks ago that researched whether cardio vs weight training is better for weight loss . With a reputable university behind the study and the media fervently promoting it, you are led to believe that if you want to lose fat optimally, you should only do cardio training. When the researchers claimed that the “optimal mode of exercise for reducing fat mass” they claimed that the aerobic training group who lost only 3.6 pounds of fat in 8 months was the best way to do this. 3) Cardio Group Did Not Burn The Most Fat – The researchers claimed that the aerobic training group was the group that lost the most fat, but in actuality it was the combination group who lost 5.4 pounds of fat (they also gained some muscle). This is still not a huge amount of fat loss over 8 months, but is better than the aerobic only training group. 4) Weight Training Exercise Selection Not Very Effective – Researchers only stated that the resistance training group used 8 machines that worked the entire body. 5) Weight Training Routine Not Very Effective – In addition to that, these circuits took anywhere from 10-12 minutes to complete the 8 machines. Lastly, the cardio training group didn’t see the best results; the training group that included both strength and cardio did. Those in the aerobic group were able to maintain most of their muscle mass and lost fat, but what the study didn’t highlight are other benefits of resistance training or the combination of both, better known as concurrent training. Other studies, with a more intense exercise protocol, have shown that weight training before cardio training enhances fat burning during the session 2 , and that overall resting energy expenditure is increased following weight training. Also, recent research is indicating that concurrent training (both aerobic and resistance training), might be the best mode of exercise for fat loss.
“Aerobic exercise trumps resistance training for weight and fat loss.” Trust me, they had it right at aerobics plus resistance training, especially when you look at the big picture and not just the body fat percentage alone. The aerobic training group lost more total body mass (body weight) than the other two groups. The resistance training group did not reduce body mass. The resistance training plus aerobic training group decreased body fat percentage and fat mass more than the other two groups. Looking at these results, it actually appears as though the resistance training plus aerobic training group had the best fat loss results: Similar total body weight loss as the aerobic only group, but greater loss in body fat percentage and greater loss in body fat mass. -The aerobics only group (deemed “most successful”), lost a mere 3.8 pounds of body weight and 3.6 pounds of fat in 8 months. -The resistance training group gained 2.3 pounds of lean body mass and lost only .57 pounds of fat mass. -The aerobic plus resistance group lost 5.36 pounds of fat mass and gained 1.78 pounds of lean body mass. And in the aerobic group, the volume and/or intensity of training may may not have been enough. We already know that the key to fat loss is the calorie deficit, not aerobic training per se and not resistance training per se. “If increasing strength and muscle mass is the goal, a program including resistance training is required… I can side with the researchers as far as that goes: Weight training alone may not be optimal for fat loss for most people. Therefore, for years, we have promoted the idea that gaining lean mass helps with fat loss – and it does to some degree.