What Is Better For Weight Loss Cardio Or Lifting


The Truth About Weight Training vs. Cardio

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. more...



Cardio Versus Weight Training - Building Muscle 101

Take a look at the cardio room and take a look at the weight room, which is going to be more popular? This, is the main difference between cardio and weight training. The focus of this exercise is not to help with your cardio vascular endurance - Cardio does that. I think the real question is what's a better fat burner, weight training or cardio? That goes for both, cardio and weight training. So, if your goal is to lose body fat, the question becomes, “What's better for fat loss, cardio or weight training?” Well, as I said before, it's a matter of exercise intensity. So, the question is not so much as “cardio versus weight training” it becomes, what is harder to do ? This reinforces the ideas around weight training and fat loss. All in all, with my weight training and cardio, the workout takes about an hour and 15 minutes to do. That is how I see the cardio versus weight training debate. more...



Cardio vs. Weights : The Battle Is Over - The Washington Post

But you are taking breaks, so over 30 minutes the actual number of calories burned doing strength training will be less." Time factors into the contest another way, too: "You are limited in the amount of strength training you can do," says Nelson, a fellow of the American College of Sports Medicine. The ACSM advises you weight-train no more than two to three times per week, to give the body time to repair microscopic muscle tears produced by training that are key to gaining strength. "Ideally, you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. But if vigorous aerobic exercise and vigorous weight training went head-to-head for calories burned, vigorous aerobic exercise would win." The more METs an activity requires, the harder the activity and the more calories burned. And only cardio will take you into the highest calorie-burning realm. However, says Nelson, the cardio-vs.-strength debate overlooks two factors that are key to weight loss and weight maintenance. Both planned exercise and lifestyle activities count." So you can't take just one dose of exercise and do whatever you want for the other 23 hours. If you exercise six days a week, you could use three days for 60-minute cardio workouts and three days for 30 minutes of cardio plus 30 minutes of strength training. Or you could order the combo platter. The bottom line for Breger is that "to burn more calories during exercise, you need to increase oxygen consumption [another measure of energy expenditure], which means you have to work harder." So the debate is over. Cardiovascular exercise and strength training can go have a small, low-fat, low-sugar, moderate-protein smoothie together and chuckle about the days when they were adversaries competing for our attention. more...



Cardio or Weights First? Exercise Order Sometimes Matters

Welcome to Ask Healthy Living - our new column in which you submit your most burning health questions and we do our best to ask the experts and get back to you. "Ask Healthy Living" is for informational purposes only and is not a substitute for medical advice. In other words, should I do weights first and then cardio?" But according to exercise physiologists and personal trainers we spoke with, the order of operation can change depending on a person's goal. For those who are seeking weight loss, cardio should come first, but if gaining muscle mass is the goal, it's time to hit the weight room first. "Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," explains Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine. On the other hand, if you're looking to lose fat, Halevy recommends doing interval cardio training before getting started on weights. As he explains, the cardio will deplete your body's supply of glycogen - the stored form of glucose in muscle cells and a primary material in our energy storage. In fact, when it comes to analyzing the percentage weight loss that's comprised of fat versus lean tissue like muscle, weights have cardio beat overall. Diet and cardio also results in lean tissue losses (68 percent fat, 22 percent muscle / lean tissue). If the weight room is daunting enough to prevent a workout session, it's worth getting started on cardio and working your way up. And if another health goal - say Type 2 diabetes or hypertension prevention or treatment - is the priority, Comana recommends cardio over resistance. It's important to get the opinion of a doctor and certified personal trainer or exercise professional before proceeding, but the takeaway is simple: if you're exercising, no matter the order, you aren't doing anything wrong. Of course, you could alternate days and avoid the question entirely. more...



Cardio vs. Weight Training

Aerobic exercise is great for your heart and can help you lose weight. 1 benefit of following an aerobic exercise plan is the change in your cardiovascular fitness that results from this kind of training regimen. Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. In addition to the cardiovascular benefits, other benefits of aerobic exercise include: Weight loss: Combined with a healthy diet and appropriate strength training, aerobic exercise will help you lose weight. It is possible that aerobic exercise helps activate your immune system and prepares it to fight off infection. Increased stamina: Exercise may make you tired in the short term, i.e., during and right after the activity, but over the long term it will increase your stamina and reduce fatigue. In addition, weight-bearing aerobic exercise, such as walking, can reduce your risk of osteoporosis and its complications. more...



5 reasons weight - lifting is better than cardio

One of the first things I tell my clients is that your diet is what helps you lose weight, and resistance training is what changes your body composition. Depending on the duration and intensity of your workouts, it’s most often true that cardio burns more calories than a weight training session. Just like weights many change an individuals body composition ‘for the better’, for others cardio does that. I’m glad that weight training gives you and others confidence. I enjoy both strength and cardio training, so I’m not invested in one or the other. I think both cardio and weight training have their purpose. Combining cardio AND weights gives the best of both worlds not only in the body, but in the brain. I do body pump, but I know that’s just another form of cardio- but you’d be proud to know that I do manage to do the highest weight in the class (for the girls and even beat some of the guys haha). Love this post,and i do agree that both weights and cardio have their place,one isnt necessarily “better” than the other,but each do have different benefits! I think that you need both as not everyone does cardio for weight loss. I’m okay now doing cardio 2-3 times a week and weight training much more. more...



Lifting Weights Burns Fat - AskMen

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. more...



Cardio or Weights : Which Comes First

One of the most frequently asked questions I get as a fitness professional is, "If I am going to do my cardio and strength training on the same day, which comes first?" The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. This same view holds that strength training first will deplete the muscles' stored carbohydrates (glycogen or sugar), and therefore, will enhance fat burning during the cardio workout due to the lack of available sugar for fuel. For instance, if your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. To get the most out of your workout, perform the exercise that is most important to your goals first, when you are not fatigued. If your fitness goals include overall improvements, finish your workout with the type of exercise you enjoy most. The bottom line is this, it is better for you to have consistency in your exercise than to worry about the two extra calories you might burn from doing weights or cardio first. Additionally, your triceps will have incredible shape and you will still be able to take the stairs to the top of Mt. more...



Ask the Expert : Is Cardio or Weight Lifting Better For

What matters most is the way you train, the system you train under, and your lifestyle. The first is that weight training will make you bulky. Once your body adapts to the new training, the cortisol release ceases and your body flushes the excess water. Cardio is a catchall term for any training that elevates your heart rate for the entire workout. These days, since almost all weight training is done circuit style, your heart rate remains elevated during both cardio and weight training workouts. The best way to lose weight is to follow a solid training system that targets weight loss. The key to weight loss is to change your metabolism. While it’s easier to alter your metabolism through weight training than cardio, both will do it if the workouts are well designed. By that, I mean you need to force your body to work in the anaerobic realm. As long as the breaks between your anaerobic sets are strategic, you get a powerful cardio workout during every anaerobic workout. The next factor when it comes to boosting your metabolism and losing weight is recovering properly between workouts. That way, it’s much easier for your body to change its metabolism, and for you to lose weight. The best training programs have elements of both aerobic and anaerobic training and the important factors for weight loss are: pushing yourself beyond your comfort zone (aka intensity), eating enough to recover (but not too much), and resting enough between your workouts. Balance these factors correctly and your metabolism will shift and the pounds will melt away. more...



WatchFit - Cardio vs weight training for fat loss

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. more...



Is it better to do cardio before weight lifting or after

Is it better to do cardio before weight lifting or after weight lifting? I workout first thing in the morning and typically do cardio before my weight lifting session in order to loosen and warm body up. Some say it's not good to hit cardio immediately before and some say the opposite. And I'm not sure if the cardio I stated above is intensive at all. I really want to gain weight and I'm worried that me doing that bit of cardio everyday and before weight lifting might affect my 'gains'. It is my opinion that cardio should be performed after weight training and there are a number of good reasons: Therefore if you get your weight training in first and build more muscle your body is going to keep that muscle and preferentially use fat for energy. You cannot give your muscles the same attention and focus when they are already fatigued and thus will not be able to build the same amount of mass. Have you tried cardio before and after? Additionally, cardio impairs protein synthesis which will encourage muscle breakdown while weight lifting does the opposite and encourages muscle growth. You can get big and burn fat at the same time by lifting and then doing your cardio sessions. more...



Should I do cardio or weights to lose weight? – Kayla Itsines

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. more...



Is it Better to Lift Weights or do Cardio to Lose Weight

It's no wonder that a hotly debated and studied topic is what form of exercise will help you lose the most weight. Generally, all exercise can be divided into two main categories: strength training - with weightlifting as the most common form - and cardio. Which form will make you lose the most weight is not an easy question to answer. When it comes to weight loss, a common source of confusion is the word "fat." It's important to note that there is a big difference between dietary fat and body fat. The fat that you eat, dietary fat, is burned as fuel while the fat that collects around your midsection is your body's way of storing all excess calories regardless of what food they come from. When you aren't exercising, your body operates on about a 50/50 split between carbs and fat. Cardio, however, makes your body burn more of that dietary fat. It's true that you can burn excess calories, which will reduce your body fat, by going for a run - but that effect only lasts for a few hours. Sometimes called the after-burn effect, this refers to the fact that a well-designed weightlifting program will cause you to burn excess calories for up to 24 hours after your workout. Photo Credit Estudi M 6/i Stock/Getty Images. Photo Credit Antonio_Diaz/i Stock/Getty Images. These exercises activate the most muscle fibers, which will make your body burn more calories for fuel, helping you get rid of that excess fat. Keep in mind, though, that lifting will not give you the heart-health benefits of cardiovascular training. more...



Is Weightlifting or Cardio Best for Weight Loss

If you want to know whether cardio or weightlifting is better for weight loss and why, then you want to read this article. If you follow the exercise advice in this article and the diet advice here , you will have everything you need to lose fat and not muscle (and possibly even lose fat and gain muscle) . Yes, the energy you do burn during cardio does support your weight loss efforts, but your goal isn’t to just burn calories, it’s to lose fat. That is, the less cardio you can do while still reaching your weight loss goals, the better. The Best Type of Cardio for Weight Loss. Basically: what actually qualifies as a HIIT workout and how do you get the most out of this type of training? The Truth About Weightlifting and Weight Loss. And guess who lost the most fat and gained muscle? If you want to lose fat faster and preserve or even build muscle, you want to do both weightlifting and cardio. The Best Type of Weightlifting for Weight Loss. So hit the weights and hit them hard if you want to “supercharge your metabolism” and maybe even build muscle and lose fat at the same time . 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 efforts to build muscle and lose fat. With the weight loss market valued at a staggering $60.5 billion and more than one-third of U. The Bottom Line on Cardio or Weightlifting for Weight Loss. more...



When to Fit Cardio into Your Weight Training

Aerobic exercise , often called ‘cardio’ for short, is any exercise at an intensity at which oxygen can be sustainably supplied to large muscle groups over time and which places consistent demands on the heart and lung system, the cardiorespiratory system. Blood glucose and stored glucose and fats are the main fuels used in aerobics. Stored muscle glucose and phosphocreatine are the main fuels used in strength training. Now that you're clear on the essential difference between aerobics and weight training, let’s consider this in the context of doing cardio before or after a weights session. You walk into the gym and do a warmup on the treadmill for 10 minutes, but you don't want to do too much cardio because you reckon you need the energy to max out your weights session. Anyway, you heard that you'll burn more fat if you do it after the weights. Of this, some fuel will be fat, some will be stored glucose and some blood glucose. What's more, if you replace some of this used fuel with a sports drink or energy bar before you start the weights, you’ll only be a little depleted from when you walked in the door. Now this one really sounds attractive, the idea being that if you deplete some carbohydrate stores, particularly blood glucose, with an initial weights session, you'll be in fat burning mode. Theoretically this makes some sense but as we saw in my article, So You Want to Burn More Fat , the fat burning zone is a mythical construct and what really matters is how much energy you expend overall. more...



Following a Cardio Plan for Weight Loss - For Dummies

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. more...



Cardio Vs Weight Training : Which is Better For Weight Loss

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. more...



Cardio versus strength : Which is the best exercise

Cardio versus strength: Which is the best exercise? Which is the best for weight loss, fitness and toning? These days it's a more mixed approach to exercise , because women are cottoning on to the fact that strength training isn't just for the boys. So what's best for losing weight : cardio or strength work? Cardio, aka cardiovascular exercise, is anything that gets your heart rate up, makes you feel sweaty, and gets more oxygen pumping through your blood . She says there are so many activities you can do like swimming or indoor cycling that you are bound to find something you love, or something to do with friends, and will therefore stick to, which is the key to any type of exercise. Strength training is any exercise that helps the different muscles in your body become stronger and more powerful. Adam Hawkey, senior lecturer in sport and exercise science at the University of Wolverhampton, says: "By doing strength or weight training you are looking at increasing your muscle tissue. You are likely to see the best results if you increase your metabolic rate; this is what strength training does." more...



Lift to Lose Weight · Experience Life

If you want to get leaner, say the latest studies and the smartest trainers, it’s time to start strength training. Many gym-goers — and even some health and fitness professionals — still believe that strength training is only for people who want to gain weight in the form of shirt-stretching muscles, and that long-duration exercise like running and cycling is the fastest way to lose fat. The real key to fat loss is high-intensity exercise, especially strength training — with real weights, real sweat and real effort. But what most bathroom scales won’t tell you is how much of the weight you lose is in the form of fat, and how much of it is muscle. The best way to do that is resistance training , which will help you hold on to your muscle tissue while you lose fat. This much is known: Aerobic activity burns fat while you’re exercising, but anaerobic (meaning without oxygen) activity burns fat in the minutes, hours and days following exercise, as your body recovers from your workout. But if you add up the fat burned by the two activities during and after exercise — including what’s burned between sets during the workout itself — anaerobic activity comes out ahead. And it’s likely that the fat-burning effect of an anaerobic workout is cumulative, so that with each successive set, you burn incrementally more fat, leading to a kind of fat-burning jackpot at the end of your workout. Before you even begin your strength-training session, your adrenal glands secrete epinephrine and norepinephrine, which aid in producing more force, blood flow, and the metabolism of sugar and fat. (For more on an especially effective fat-burning method, see “Training Tips,” below and the “ Rev Up Your Metabolism! But for now, they aren’t sweating the details — and neither should you. Metabolic resistance training, a system popularized by Alwyn Cosgrove, MS, CSCS, coauthor of The New Rules of Lifting for Life (Avery, 2012), is one of the best forms of exercise to build muscle, rev up your metabolism and burn the most fat in the least amount of time. If you gain muscle and lose fat, you’ll be fitter — but the scale might tell you you’re heavier. Lose muscle and gain fat, and you’ll be fatter — but the scale will read lighter. more...



What Burns More Calories : Cardio, Intervals, or Weight

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. more...



Trainer Q and A : Cardio vs. Weight Training - Men's Fitness

Our expert highlights the main differences between cardio training and weight training. The science behind fitness and health can be confusing—and it's certainly ever-changing. This week, our expert breaks down the main differences between cardio training and weight training. Q: What's the difference between cardio training and weight training? A:  If you’re after general conditioning, maintaining existing muscle mass and keeping body fat to a minimum, you’re going to need to make a focus on balancing both cardio and weight training. Focus on 3 to 4 lifting days and 2 to 3 cardio days in order to promote the results you’re looking for in this respect. Train for muscular endurance in the weight room and up your reps to above 10 per set. 30 to 45 minutes is a good guideline, as the muscular endurance and aerobic capacities will be challenged greatly. This can do well to offset the conditioning one can lose during certain phases of training (like a bulking phase, where you’re eating more and making less effort to drop body weight or body fat). A smart resistance training program can at least counter these effects – so be wise and make cardio supplement your weight training. About the Trainer: Lee Boyce. A former Kinesiology Major, Lee competed as a sprinter and long jumper at the National level. more...



Cardio for Fat Loss

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. more...



Trainer Q and A : How to Mix Cardio and Strength Building to

The science behind fitness and health can be confusing—and it's certainly ever-changing. Q: How can I get the best mix of cardio and lifting to burn fat? Strength training moves like dead lifts, squats, pullups, pushups, and lunges should form the basis of your workout. If you hit the gym three times a week, focus on total-body strength training your first two days and metabolic conditioning (“cardio”) on the third. Redefine Cardio – Make traditional strength training your bread and butter and end with cardio. As opposed to Tabata, which is 20 seconds on and 10 off, the extended rest allows you to push past your anaerobic conditioning point for a more complete recovery , allowing you to go harder for the next set. Bend and Pull – Lower your risk of injury and work the body diagonally by alternating between pulls and pushes. Think of the body in quarters: the upper and lower and the front and back. Work out in non-competing supersets—let the quads rest while working out the back and vice versa— to prevent burnout. You might feel like you can go again in the yellow but waiting for the green allows you produce more power and strength the next time rather than struggling to maintain crappy cardio. more...



Lifting Weights Burns Fat

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. more...



Is weight lifting better for burning fat than cardio

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. more...



Cardio versus Strength Training and Weight Lifting Exercises

And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. To resolve the strength vs. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons - and the cartilage in between. That is, unless you hit the weight room. D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. D., an American College of Sports Medicine - certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. Strength's edge A 2006 study by the National Institutes of Health found that lifting weights just twice a week can prevent you from gaining intra-abdominal fat - the kind that wraps around organs and constricts blood vessels. Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. Strength's edge For a speed boost, strength training is essential - especially for your core and legs. "Plyometrics will improve your stride power, or the force you pedal with," says Diane Vives, C. For explosive power, she recommends the standing triple jump: Swing your arms back, then forward as you leap, landing on your right foot. more...



Cardio Myths That Can Cause Weight Gain - Shape Magazine

All cardio and no strength isn't just boring, it may cause you to burn fewer calories overall. When it comes to doing a full, high-intensity cardio session and an entire resistance training workout, perform each on separate days, Vastola says, so you can give both your all and burn more calories in the process. You Should Burn At Least 500 Calories During Your Cardio Sessions. The "fat-burning zone" of about 65 percent of your max)—however that's not necessarily what you need to focus on for weight loss. “The higher the intensity of your workout, the more total calories you will burn," says Marta Montenegro, a certified strength and conditioning coach and adjunct professor of exercise and sports sciences at Florida International University. But before you go switching all of your cardio sessions to high-intensity, maximum-effort training, remember that this type of exercise isn’t without its risks, such as injury and overtraining fatigue. The trouble with this theory is that the large muscles that power you through your cardio exercise rely heavily on a combination of carbs and fats for energy. When you run or bike on an empty stomach, your body will turn to the carb and fat fragments in your bloodstream and muscle stores, not to the fat in your fat cells to energize your workout, says Michele Olson, Ph. All the training you do to cross the finish line makes your body efficient at conserving energy so you can go the distance, and as you increase endurance, you’ll gradually start burning fewer calories during your runs, says Jon-Erik Kawamoto, a certified personal trainer, strength coach, and former competitive runner. Great for your race, but the exact opposite of what you need to lose fat. more...



Cardio vs weight lifting? - Yahoo Answers

Cardio vs weight lifting? But also weight lifting is importatnt as well.the more muscle you have the more calories you will burn.so do both : D good luck! Weight lifting will technically not actually help you lose weight. I have always been told that cardio helps you to lose weight, lifting weights is to tone or increase muscle mass. Weight lifting you gain weight (you build muscle up, muscle ways more then fat) and Cardio is the best way to lose weight, running is very tedious, try adding in a sport or a material art. Weight lifting is superior but if you cant afford a gym membership then do cardio. If you only want to lose weight, do cardio. Weight lifting is less for losing weight and more for replacing fat with muscle (muscle weighs more than fat, so you tend to gain instead of lose while lifting). You can only upload photos smaller than 5 MB. You can only upload videos smaller than 600 MB. You can only upload a photo or a video. more...



What's Best for Weight Loss : Cardio or Strength Training

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. more...



Which Is Better For Weight Loss : Cardio or Weights

"When you jog or hit the elliptical, your body is actually pretty comfortable," says exercise physiologist Mike Bracko of Calgary, Alberta. "But when you strength train, your body is like, 'Whoa, this is a lot different!'" And that "whoa" takes you about an hour to recover from — burning an extra 25 percent on top of the calories you torched during your workout. That means if you burn 160 calories doing a 20-minute strength circuit, you'll actually burn 200 by the time you've gone on with your day. Bonus: Your metabolism stays elevated by up to 10 percent for three days after you lift as your body repairs the microtrauma in muscles, says Wayne Westcott, Ph. On one hand, moderate-intensity cardio makes a great warm-up, priming your muscles for strength training. On the flip side, cardio also makes a great cooldown, helping flush out the soreness-inducing lactate that builds up in your muscles during tough training and turning it back into energy you can use. The one exception: If you're training for an event like a triathlon or 10 K, you want to tackle that type of exercise first, when you're fresh. You can still enjoy an endorphin boost from strength training, but you'll need to rev your heart rate. Strength train, for one simple reason: "It's possible to get your cardio from strength alone," says Westcott. If you keep moving between sets, either by inserting plyometric moves that leave you breathless (think jump squats) or going straight from one exercise to the next, you'll strengthen your heart and lungs along with your other muscles. Studies show that you can get better results — both aerobic and strength gains — from three 20-minute strength circuits a week than you can from 60 minutes of cardio five days a week. more...



Exercise Order - Should You Do Cardio Before Weights

Exercise Order - Should You Do Cardio Before Weights? Does the order of exercise make a different in your fitness? Or does the exercise order even matter? Exercise you perform when your energy supplies are low is less effective and more likely to result in injury. If you have specific goals, use the following advice regarding exercise order: Whether you do resistance or endurance training first depends upon the requirements of the sport, your current level of fitness and your overall goals. If Your Goal is to be Consistent and Maintain an Exercise Program. For this reason, it is helpful to pick the type of exercise, the order of exercise and the time of exercise according to what works the best for your body. You may be naturally inclined to feel best if you do endurance exercise first and then do weights. You may also find that your body responds best when you  lift weights  at one time of the day and go for a run at another. more...



Which is Better For Fat Loss : Cardio or Weight Training

“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. more...



Is strength training or cardio training more

Is strength training or cardio training more effective for weight loss? Topics Wellness Weight Loss Exercise For Weight Loss Is strength training or cardio training more effective for weight loss? Cardio training will get your heart rate up and help you burn calories, but the resistance training will add fat free mass (muscle) and lower your body fat percentage. Both strength training and cardio training can be effective for weight loss and weight management. With strength training, and the increase in muscle you will burn more calories at rest. I have to say that a combination of strength training and cardio training are effective for weight loss. Strength training is more effective then cardio for weight loss. This will in effect have your body burning more calories after the exercise than before, and is vital in working towards weight loss. Strength training and cardio work best or most effective together for weight loss. Both strength training and cardio are important in a weight loss regimen. The best way to lose weight would be a mix of both cardio and strength training. Both strength training and cardio are beneficial forms of exercise that one can do to assist in burning more calories throughout the day. Strength training allows the user to create muscle size and strength, the benefit in this is that muscle burns more calories at rest. A combination of strength training and cardio exercise is ideal for weight, i.e. more...



Ask The Ripped Dude : Cardio Before or After Weights

Ask The Ripped Dude: Cardio Before Or After Weights? Have you ever done a heavy lifting session after a long bout of cardio? When I step up to the weight rack after 90 minutes of hoops, my energy and strength stores sag. I've learned that lifting before cardio is much better for fat loss and workout energy efficiency. By doing weight-training first, you can burn the majority of your glycogen stores. Knocking out your cardio after you crush the weights will burn more fat! If you do steady-state cardio before you lift, you won't have the energy to work as hard as you can. A University of Tokyo Study published in Medicine and Science in Sports and Exercise found that doing cardio after weight training burned more fat during the first 15 minutes of the cardio session than doing cardio before lifting. Spend one day lifting before your cardio and another on the treadmill before you hit the weights. more...



Weight Lifting For Fat Loss

Weight Lifting For Fat Loss. It's common to associate building muscle with weight lifting and fat loss with cardio training . Here is the information you need to know about why you should choose weight lifting to help with fat loss , and how to design a program to get the results you desire. The first reason weight lifting is a good option for fat loss is because it boosts metabolic rate both over the short term as well as over the long term. The second reason to choose weight lifting for fat loss purposes is because, while cardio may make you lose weight, weight lifting will help you lose body fat, altering your body composition . Weight training will help change the way you look completely, giving the impression that you’ve replaced fat with muscle and are actually working at improving your body and changing your body composition. Weight lifting for fat loss is a great alternative to cardio and will give you better, more visible results. more...



Weightlifting - Cardio vs. Weight lifting. Which one is

Cardio burns more calories but if you eat more calories than your body needs you get fat. The problem with strength training alone is that it burns fewer calories than you would during cardio. For example, an hour of intense strength training will burn between 270 calories and 450 calories while you exercise (depending on how heavy the weight is). The other difference is that as your body builds more muscle, you are burning more calories all the time. NOTE: you do get a cardio workout lifting weights. Just from doing the weight training, I have to eat more just to get through the next session. I do top off the weight lifting with 20 minutes of cardio. When the weights get tougher (probably around week 6 if you are like me), you might have to back off on the cardio. It's true, you shouldn't be strength training every day of the week because your muscles are worked so hard they need to rest and repair. If you just did cardio, a third of the weight you lost would be muscle mass, your body would weigh less, but look worse. Cardio is much more important than weights for losing weight. In summary: while you can raise your RMR by building muscle, it is an extremely slow process when compared to the speed at which you lose weight through cardio. So for your case, if your goal is to lose weight, spend the whole time on cardio. more...



Fat Loss Wars : Cardio Versus Weight Training

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. more...




Copyright © kirakosjatekok.info2017 | Sitemap