Falling for the common misconception that you need to do cardio to lose weight is one of the biggest mistakes you could make and could hinder your progress. The first reason we are going to give weight training a point in the fat-loss war against cardio is due to the calorie burn after the workout is completed. Studies have demonstrated that after a weight-training workout, metabolism can be boosted for up to 38 hours post-workout. While you may not think that 10 extra calories is a big deal, when you multiply this by 38 hours, you can see what a huge difference it can make in your daily calorie expenditure.
When you figure that out on a monthly rate, it becomes even clearer how regular participation in weight training will really increase your capacity to burn calories, and thus fat. With cardio training, you might get an extra calories burned after a moderately paced session, but this will depend upon the exact intensity and duration of the workout. In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time.
Sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well.
However, you must be sprinting hard in order to see the benefits, which is something some people struggle with.
The second factor to consider in the fat-loss war is long-term metabolic increases. While it's great to be burning more calories for 38 hours after the workout, that's not going to help you two weeks from now, unless you are consistent with your workout program which you should be, but that's not the point we're trying to make here.
What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as a calorie-burning powerhouse in the body.
When you calculate your basal metabolic rate , which is how many calories you would burn if you stayed in bed all day and did absolutely nothing except breathe, one of the factors that goes into this is your total body weight.
The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs. Since muscle tissue is fairly stable as long as there is some stimulus on the muscle and you are consuming enough protein, it won't be lost , this proves to be an effective long-term strategy for losing body fat. This is the primary reason males can typically eat more than females without gaining weight—they have more lean muscle mass on their body, thus they are burning more calories around-the-clock.
To add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time. Naturally, males will be able to generate between pounds of pure muscle mass in a given month and females will get about half that, around 0. Over time, though, with consistent effort, this will make you dramatically more resistant to weight gain as you grow older, making it extremely beneficial. This will allow your muscles to rest while encouraging blood flow and active recovery.
Ultimately, the best way to keep yourself safe and avoid injury is to listen to and respect your body and know your limits. Remember that the best exercise is a type that you can sustain long term. If you want more guidance, consider working with a physical trainer, who can provide personalized recommendations to help you reach your unique goals. Try to incorporate 3—5 weight training sessions per week into your workout regimen along with cardio and rest days.
While weightlifting can support weight loss, paying attention to your nutrition is another important factor. You can reach a calorie deficit by exercising regularly and eating slightly fewer calories. Research has consistently found this to be an effective, sustainable strategy for weight loss 21 , Though it depends on your goals, your body size, and other factors, most people should aim to get 20—40 grams of protein per meal or around 0.
In addition, make sure to include foods containing healthy fats and complex carbs in your diet to properly fuel your workouts and recovery. These foods are likely to be high in beneficial nutrients, and they can help keep you feeling full longer Pairing weightlifting with a nutritious diet will support weight loss goals. Aim for 20—40 grams of protein per meal or 0. Weightlifting is beneficial for women at any age and will not make you bulky.
Rather, it can help create a lean, stronger look. It helps you build strength and muscle and reduces your risk of chronic diseases, and it can promote weight loss. A workout regimen that includes weight training days targeting various muscle groups, as well as cardio and a nutritious diet with adequate protein, will support your weight loss efforts.
While most experts recommend aiming for 3—5 weight training sessions per week, incorporating any weight training into your exercise regimen will be beneficial. In addition to dieting, exercising is one of the most commonly employed weight loss strategies among those trying to shed extra pounds.
Here are the 8…. Whether you're looking to improve your health or lose weight, burning off extra fat can be hard. These are the 14 best ways to burn fat — fast. You may wonder how many calories you should eat if you're trying to lose weight. This article provides a calorie calculator to estimate your calorie…. This simple 3-step plan can help you lose weight fast. Cardiovascular exercise has been linked to significantly reducing the amount of brain tissue lost over time, with one study showing that those who regularly exercised in this way had the most 'robust' brain tissue.
Basically, get sweaty, stay sharp. We love to see it. If high blood pressure is something you contend with, cardiovascular exercise can help to lower it to healthy levels, with one study showing data proving the effectiveness of endurance exercise steady-state cardio: walking, jogging, cycling, swimming as decreasing blood pressure levels in sedentary adults.
A strong immune system has always been important, and fortunately, getting some daily cardio movement in each day will help keep your immune system ticking over at peak efficiency. Research has shown that 'regular and moderate exercise has favourable effects on the immune system by increasing "immunoglobulins"' which are immune-system protecting molecules produced from your white blood cells. As we've touched on, the range of cardio workouts out there is one of the best things about it.
Everything from walking, running, swimming, hiking, cycling, spinning, jogging, dancing to different modalities like HIIT and LISS training all count as cardio exercise! This is brilliant if you're trying to get your cardio done and dusted but tend to get bored of the same type of exercise over and over. This plus point is something resistance training does have going for it as well it encompasses everything from powerlifting to circuit training , but a benefit is a benefit and document it we must.
Now, onto the benefits of weight training. Now, to the heavy stuff. Why weight training burns fat, sculpts lean muscle tissue, keeps your metabolism healthy and improves stability and coordination. It shouldn't be a surprise that lifting weights can build and sculpt muscle.
Training with weights places more resistance on your muscles meaning the tissue is broken down more quickly. The fancy word for this process is 'hypertrophy'. While you can build muscle with just your bodyweight — callisthenics training is a testament to that — the more stress resistance your muscles are placed under will force them to work harder and grow more quickly.
To push your muscles to the point of change growth , regularly training them to fatigue is important — e. With any weight training programme though, simple is best — especially if you're a beginner.
Roger that. The other upshot of building muscle is that it boosts your BMR basal metabolic rate which increases how many calories your body burns per day as muscle requires more sustained energy, which leads us nicely onto weight training benefit 2. Read on. Let's dig into how weight training can help you lose body fat. While you'll most likely burn more calories during cardiovascular exercise, weight training will keep that slow burn going all day long, leading to a larger and more sustained calorie burn over the course of the day.
Handy if you're trying to stay within a calorie deficit. Weight training can be especially important in helping women lose stubborn body fat e. Weight-bearing exercises — and this can be bodyweight or with added resistance — help to promote good bone health. Unfortunately, for those of us who sit at a desk most of the day, our bones are not loving that life and require a little extra force to stay strong and resilient.
Three times a week for at least half an hour, is enough. If you've done it, you'll know: lifting a weight that was previously out of your ability or comfort zone can make you feel strong AF and move the stressors of your daily life to the back burner. Luckily, the evidence on this isn't just anecdotal, the International Journal of Sports Medicine found markedly decreased cortisol levels in people who weight trained for two weeks. Weight training relieves stress and helps you drift off? What is this sorcery?
According to Clinics in Sport Medicine , weight training tires your muscles while the drop in cortisol helps you maintain a more peaceful slumber all night long.
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