WEIGHT TRAINING INCREASES SHORT-TERM CALORIE BURN
- 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.
- 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 40-80 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.
WEIGHT TRAINING INCREASES LONG-TERM CALORIE BURN
- 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.
- The more muscle you have on your body, the higher this rate will be and the better the calorie-burning results you will obtain.
- 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.
WEIGHT TRAINING AND TOTAL BODY RESHAPING
- Another big benefit that weight training has over cardio training is that it will allow you to completely reshape your body. Cardio training will generally help you lose weight, however, this weight loss is typically a combination of fat and muscle, so what you’re left with is a smaller version of your current self.
- When you are performing resistance training, while following a calorie-restricted diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body.
WEIGHT TRAINING FOR WOMEN
- One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly more than 5-10 pounds, simply because they believe doing so will cause them to develop large amounts of muscle. This is an unfortunate misconception because females do not have high enough testosterone levels naturally to develop the same amount of musculature as males.
- What lifting heavy weights will do—for men and women—is raise the metabolic rate, promote greater fat burning, and help give more definition when the body fat comes off.
CARDIO AND CALORIE BURN
- One issue you’re more than likely thinking about is the different calorie burns during the actual workout—that’s got to count for something, right?
- Correct! If you do a longer cardio session, you could burn somewhere in the neighborhood of 500-800 calories, depending on the exact length and intensity level. That is a fairly decent number and will definitely help with your fat-loss goals.
- Since you must burn off 3,500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you’re keeping track of your macronutrient intake, weight loss will take place.
CARDIO AND HEALTH BENEFITS
- One point does have to go to cardio for health benefits. Obviously strength training has health benefits as well, but cardio training has a bigger influence on cardiovascular health, since your heart and lungs work harder for longer when you do it.
- So, while you likely shouldn’t entirely eliminate cardio from your fat-loss training program, you should be putting forth good effort toward weight training as well. Overlooking this form of exercise while playing the fat-loss game is a big mistake that’s going to hurt your progress.
- It’s time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. It’s simply not as clear cut as that. While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape.
- While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass. And if you just want to lose fat and don’t want to get hugely muscular, don’t worry, that takes a lot of concentrated effort and won’t happen just by showing up to the weight room a few times a week.
- If losing fat is your goal, lifting weights can only help you, so make it a priority.
YOU SHOULD DIRECTLY GO FOR WEIGHT TRAINING