When thinking about burning fat, the first thing people think about is cardio. For decades, we’ve been taught that cardio is great for fat burning because it keeps you in this magical fat burning zone. Theoretically, it makes sense, since your typical steady state cardio, such as walking and jogging, primarily utilizes the energy system known as the aerobic energy pathway, which creates energy through combinations of glucose byproducts, oxygen, and most importantly,.
Fat stores. So yes, it makes perfect sense, but mostly on paper. In real world applications, we see that traditional cardio is not as effective as it seems. Even with the fat burning zone, the amount of energy burned with cardio isnt as significant as cardio enthusiasts would lead you to believe. Cardio’s low intensity means lower usage of energy compared to something more intense,.
Which means in order to burn any significant amount of calories will take upwards an hour or more. People these days simply do not have that luxury of time. Weight training, on the other hand, is a very different monster. Strength trainings greater intensity will allow you to burn calories at a much faster rate.
Reason being is that weight training allows you to engage your larger and stronger type 2 muscle fibers, which are much more energydemanding than the type 1 fibers predominantly used during cardio. The higher intensity is so taxing to the body that its still burning calories even after youre done working out. This state, known as excess postexercise oxygen consumption, aka EPOC, aka the afterburn,.
Has shown to burn upwards 75 calories, or 33% more than your traditional cardio 16 hours AFTER the workout. Might not be much up front, but remember that you’re spending much less time at the gym and it can definitely add up. Some studies suggest that EPOC from strength training is still elevated even 36 hours later! And the best part of it is that roughly 80% of those calories come straight from your.
Fat. Oh, and were not done yet. Lets talk about building muscle. In order to build muscle, your body has to send a strong enough stimulus to the brain to activate the hormones and satellite cells involved in muscle hypertrophy. That stimulus is best provided through resistance training not so much cardio training.
In fact, cardio has such a low stimulus, your body does not prioritize on keeping your larger type 2 muscle fibers, meaning as you lose weight and fat, you might be losing muscle mass as well. With resistance training, youll still lose the fat as we saw with the afterburn effect, but also preserve or even build muscle along the way. And the good thing is that you’ll burn even more calories the more muscle mass you have.
On your frame. So now knowing that strength training can definitely help you burn fat effectively, it’s also important that you do the type of exercise routines that are best for it. Perhaps the best would be exercises that involve heavy compound movements that target multiple muscle groups at once. The more muscles being engaged, the more energy and calories being burned.
Does Low Intensity Cardio LISS Burn Fat Effectively
Hey guys, sean nalewanyj here of seannal and bodytransformationtruth and in this tutorial I want to discuss low intensity cardio and whether or not it is a useful form of cardio to include in your program. So over the past several years, the popularity of H.I.I.T cardio which is short for High Intensity Interval Training has completely taken off, and unlike traditional low intensity, long duration cardio, H.I.I.T sessions basically take the opposite approach by utilizing a harder pace for a shorter duration, alternating.
Between interval periods of high and low intensity and these sessions usually last somewhere between 8 to 20 minutes in total. Now in a headtohead comparison, the research has demonstrated that high intensity low duration cardio does burn more total fat and spare more lean muscle tissue than a lower intensity, longer duration sessions do, and this is mostly due to an increase in excesspost exercise oxygen consumption, where the body is forced to burn additional calories for several hours after the session is over due to the oxygen.
Deficit that is created by the higher intensity level. so yes, on a direct sessionforsession basis, H.I.I.T cardio will deliver a more powerful fat burning stimulus to your body than a typical slowpace 45 minute session will. But does that mean that low intensity cardio is a waste of time and does it mean that you should completely eliminate those moderate pace sessions and replace them all with high intensity interval cardio workouts instead? Well, no, and this is where all of those overhyped marketing campaigns and fat.
Loss programs centered around h.i.i.t cardio as the beallendall of proper fat burning cardio do get things wrong. And the reason for this is simple. Although H.I.I.T cardio does burn more total fat, its also more taxing on your body as a whole. You can only perform a limited amount of high intensity cardio before you ultimately end up overtraining yourself. The intensity level that is required for a session to truly qualify as a H.I.I.T workout will place your central nervous system under a lot more stress than, say, a brisk.
45 minute walk on the treadmill will, and this is one of the major drawbacks to these types of sessions. If youre already performing a typical 3 to 5 day per week weight training schedule, then there really is only so much H.I.I.T cardio that you can add on top of this before you start to feel excessively fatigued and burned out. Not to mention that the overall impact on your joints will likely be greater as well, though this does depend on the specific type of cardio exercise that youre using. Now this is obviously going.
To vary from person to person, but any more than 2, maybe 3 at the most h.i.i.t cardio sessions per week on top of regular training is going to be too much. And this is where low intensity cardio comes into play, and why it’s definitely not useless or a waste of time like many people would have you believe. Any activity where youre moving your body for a reasonable pace for a reasonable length of time is going to burn calories and is going to help you lose fat, and low intensity cardio is a simple way for you to burn through.
Additional calories while placing your body under a minimal amount of total additional stress. For example, lets say you were in a cutting phase and you were doing 4 days of weight training and 2 days of H.I.I.T. cardio and you dont want to cut your dietary calorie intake any lower but you need to create a larger deficit in order to stimulate further fat loss. Well, 1 to 2 low intensity cardio sessions per week would fit perfectly into a situation like this. Or lets say you were performing heavy squats and deadlifts.
A couple times a week and you found your legs to be getting quite sore and fatigued on your off days. Low intensity cardio would be a useful tool here to help you burn through additional calories without impeding your leg recovery. And these are just a couple of very basic examples. Remember, when it comes to proper fat burning and muscle building training, issues like this are very rarely black and white, so to say that one single method is absolutely superior and that it should be used at the exclusion of all other.