Losing weight requires above all to adapt the eating habits. However, to burn fat more quickly, it is often desirable to also do cardio or fitness training. But which one is best for weight loss?
Fitness For Weight Loss
A tough misconception is that bodybuilding inevitably leads to dramatic growth of muscle mass. It is women who distrust the more bodybuilding, believing that it would unsightly effects. But this is absolutely wrong. Such muscle growth is only achieved when following a diet program carefully crafted and a very intensive training. Strength training has on the contrary many advantages, also for women. It is somehow a “secret weapon” for those who want to burn fat. Its benefits are of three types:
- During training, it often burns 400 to 700 calories
- You continue to expend calories to 48-72 hours post workout because the muscles are still recovering
- The development of muscle mass speeds up the metabolism and helps burn more calories!
If you want to know more about the benefits of weight training, please refer to our article How to build muscle fast? You will find all the information a beginner needs to start weightlifting.
Cardio For Weight Loss
Cardio is to make a physical effort of long duration, but of low intensity. It is a training mode suitable for anyone wishing to improve their endurance. It may also play a role in weight loss.
There are many cardio exercises. Here are few of them:
- Rhythm fitness session supported with low weight
If you want to use cardio to burn fat quickly, the key is to properly control your heart rate. It is important that it is between 55 and 75% of its maximum frequency. If you exceed this value, your body will need more energy quickly and begin to consume the stored glycogen (the body accumulates carbohydrates as glycogen in muscle and liver).
The calculation of the maximum heart rate is fairly simple and is carried out as follows: 220 – age = maximum heart rate. The maximum value for a person of 20 years is 200.
Taking 55-75% of that number, heart rate is obtained from 110 to 150 per minute during cardio workouts to burn fat optimally.
The Winning Training Combination
Some people want of course to make both at the same time: either increase their muscle mass while taking the least amount of fat or lose weight while maintaining the most possible muscle. If this is your case, you have any interest to combine weight training with cardio.
If you want to practice both ways, you must ensure always do it in the right order: *First weight training and then, cardio training.*
The reason for this order is quite simple to understand and is linked to energy expenditure by your body. By doing weight training, your body will expend his energy anaerobic (without oxygen). This energy expenditure corresponds to brief and intense efforts. In these circumstances, the body seeks its energy reserves.
The advantage of this kind is twofold: You can use your glycogen during bodybuilding giving you thoroughly in short intense efforts.
When you switch to cardio component, your glycogen stores are depleted and you can immediately burn fat.
By reversing this order, you will realize during your strength training exercises that you are out of energy and you are not fully able to lift heavy weights.