Is cardio or weight lifting better for weight loss?
Weight lifting for weight loss is a very effective training mode to lose fat. Your weight loss exercise routine will be a bit different from gaining muscle or strength, but you have to work hard to accomplish maximum results.
You should choose easy exercises. It is recommended to stick to multi-joint movements. Also, smaller muscle groups such as those in the arms still manage to work with these multi-joint composite exercises.
The ability of weight training to decrease the percentage of body fat is underestimated. Although weight training may not be suitable for all audiences, it’s all about getting started. If you dare to grab the bars and dumbbells, you will see how the results will surprise you.
Weights accelerate the metabolic rate as it is an activity that consumes enough calories, especially in people with a high percentage of body fat.
Aerobic exercise uses glycogen as fuel, while weight training exhausts these deposits quickly, so the body is forced to use hydrate reserves to replenish them. If you carry a diet that is adequate for the expenditure you do in your workouts, you can quickly move to a state of caloric deficit.
To lose weight, work in the gym will be based mainly on circuit training, being ideal to combine aerobic and anaerobic exercises in the same session.
The best cardiovascular exercises for those who want to lose weight
Training at intervals or sprints
Interval training is very fashionable today, and you can find several different programs on the internet to do at home. Also, most gyms offer these kinds of classes; one of the most popular is OMNIA. One of the benefits of interval training is, if performed correctly, will help you tone your muscles.
Interval exercises consist of short periods of high-intensity cardiovascular exercises, followed by longer periods of moderate training. You can develop this type of training with any exercise.
Another great benefit of this weight loss exercise is that after you finish your body continues to burn calories about 48 hours. So it is the perfect training type to do 2 or 3 times a week and get great results.
Training with ellipticals
Ellipticals are perfect machines for cardiovascular exercises. There are some disadvantages to training with these machines, such as not increasing resistance enough or not training enough time. Also, many people who use them often get bored with them. However, if you know how to use the machine properly, it is a fantastic tool to remove fat quickly.
With these machines, you can also do interval training, which will make you work harder until you reach a higher intensity in training for a certain period. Test with periods of intensive training of 90 seconds, followed by periods of recovery of about 3 minutes. As you improve your stamina, you reduce recovery times.
Constant low-intensity cardiovascular exercise
Constant low-intensity cardiovascular exercises are on the opposite side of the spectrum of interval training. This training requires you to perform some cardiovascular exercise at a steady pace for at least an hour. Few people enjoy this type of training since it is easy to get bored. But if your goal is to eliminate fat and build muscle, this is a good way to do it.
The level of intensity is very important when doing any exercise. The lower the intensity of the exercise, the greater the percentage of energy derived from the fat oxidation. As the intensity of exercise increases so does the number of calories burned from muscle glycogen and muscle tissue. This is why advocates of low-intensity cardiovascular exercises theory prefer to walk on a treadmill or elliptical climber for long periods of time. They say they burn more fat and less muscle mass.
Tabata interval training cardiovascular training
Tabata workouts are a type of high-intensity workout designed for those who already have a certain physical condition. With Tabata, you could achieve the highest physical condition, which means that you develop your resistance and also burn calories.
Each of the series performed in this training requires a total of 4 minutes, alternating between two anaerobic exercises or high intensity for 20 seconds, followed by 10 seconds of rest.
Tabata is not training you should start if you do not have a certain level of fitness. However, you can gradually build up your resistance to complete training.
Cardio or Weights: Which is Better to Lose Weight?
Cardio as an immediate fat burner
If you’ve done some cardiovascular exercise in the last few days, and used a mobile application to measure the calories burned in your session, you’ve probably noticed high numbers that serve as a stimulus to go out again the next day, and without regard Lifting weights.
Well, it is true, the amounts shown in these applications are very close to what your body spends when exercising, but remember that cardio is aerobic. This means that you burn more calories instantly, especially if the training is done at a moderate intensity, since a higher percentage of fats is used, not as much glycogen, as fuel.
Lifting weights as an extended fat burner
In a weight-lifting routine, calorie burning is not likely to be too much, as it is an anaerobic exercise, glycogen is the main fuel used to make it.
But it does not end all and is that after each weight loss exercise begins the process known as EPOC in which the metabolic rate increases in proportion to the rest time, until our system returns to its neutral state.
With these weight loss exercises, you will burn more fuel through the weight lifting e, than through the traditional cardio exercises, all of which do without the rest times. On the other hand, choose compound exercises for your circuit training, in this way you will mobilize a greater part of the body in each season, which will increase, even more, heart rate and energy expenditure.
Remember that weight training increases muscle strength and mass, and bone density, while burning fat, so combine it with a cardiovascular exercise routine, will ensure a complete conditioning for your entire body. It is recommended to do these stretching exercises at least once a week, but ideally after each workout, to avoid accumulating tensions, which can break down in muscle aches or injuries