Weight Training VS Low Intensity Cardio Best Way to Burn Fat
When thinking about burning fat, the first thing people think about is â€œcardio.â€� For decades, we’ve been taught that cardio is great for fat burning because it keeps you in this magical quot;fat burning zone.quot; 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 isn’t 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 training’s 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 it’s still burning calories even after you’re done working out. This state, known as excess postexercise oxygen consumption, aka EPOC, aka the â€œafterburn,â€�.
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 we’re not done yet.
Let’s 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 trainingâ€¦ 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, you’ll 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.
It also should focus on an intensity that will have you reach muscular faillure at around 1520 reps. This allows you to engage all of your muscle fibers which will allow for a greater metabolic demand, which once again, burns more calories as well as improve muscle growth. And it’s also important that the exercises are done at a rather quick pace to minimize the amount of time spent in the gym. The most common training exercises that covers tghese points are circuit type training and interval training.
How to Lose Belly FAT 5 Easy Steps
In this tutorial, I’m going to be showing you exactly how to lose your belly fat FAST, All in about 5 minutesâ€¦ So let’s get started! Most people do all the wrong things when it comes to losing fat, and Iâ€¦ used to be one of them! But I don’t want you to follow the same mistakes, so listen carefully to the following stepsâ€¦.
STEP 1 Burn More Calories Than You Consume This is Uncle Billy here, and this is how you burn calories! YEEEHHHAWWW! Everyone needs to consume a certain amount of calories per day, to simply maintain their current weightâ€¦ That number can vary, depending on factors such as age, genetics, weight, height, and activity levelâ€¦ But there are ways to calculate what that number is for you, and I will provide you.
A link to a fairly accurate online Calorie Calculator you can use to get on the right track. In the description area below this tutorialâ€¦ Once you know how many calories you need to consume, to simply maintain your current weightâ€¦ ALL you need to do is create a caloric deficit by subtracting about 300500 calories from that number, ideally from carbs. Or by simply increasing your workout intensity, so you burn 300500 more calories, insteadâ€¦ Either way, you’ll still be putting yourself at a caloric deficit, which is what you want,.
To start losing stubborn belly fatâ€¦ And when you hit a plateau (which happens every few weeks or so.) Simply subtract another few hundred calories from carbs, or simply increase your workout intensity. And you willl continue to lose stubborn belly fat! Don’t drop carbs too low though, or else it will be counterproductive! I’d personally recommend you start by consuming the amount of calories per day, needed to simply maintain your current weight for the first.
2weeks, while also working outâ€¦ And then start dropping caloriesâ€¦ Stick to this formula, and you will lose all your stubborn belly fat, before you know it! STEP 2 Eat the Right Foods (at the Right Times) 3 O’clock Eat an apple. Once you create a caloric deficit, you’re also gonna have to eat the proper foods, at the right times, if you want to maximize your fat loss results!.
I can’t cram all the specifics into this tutorial, but I’ll give you a few quick tips to get you on the right trackâ€¦ You want to follow a nutrition plan with a proper macronutrient breakdownâ€¦ Since that will guarantee that your getting the proper amount of nutrients in your body, to support your goals, each and every dayâ€¦ Instead of simply getting all your daily calories from foods like pizza! So you want to make sure that your getting enough protein, carbs, and a good amount of healthy fats in your diet, on a daily basisâ€¦.
The timing of certain foods, as well as the types of carbs you consume is also an important factor when it comes to losing belly fat FAST! If you’d like a more detailed explanation, as well as an easy formula you can use to calculate your macronutrient breakdownâ€¦ Simply click on the link to my special â€˜how to lose stubborn belly FAT’ blog post in the description area below, once your done watching this tutorialâ€¦ And I will walk you through each of the steps in greater detail! STEP 3.