Weight Training vs. Cardio for Weight Loss
Many people who’ve determined to lose weight get stuck on a critical question–What type of training is best for weight loss? Should I do cardio or strength training?
These are the two most prevalent types of workouts, but it can be hard and challenging to determine which one will give better results.
This article will try giving you the necessary information about all you need to know for weight training vs. cardio for weight loss.
Cardio Burns More Calories While Doing It
It sounds good that you can burn up to 600 to 800 calories In an hour doing cardio. Right?
Approximately it takes around 3500 calories to burn one pound of body fat. That means that you need to do a little more than four hours of cardio to burn one pound of body fat.
But don’t forget that even you reach that result you will have to maintain it. You will have to keep doing cardio, cause you will gain it all back again.
Also, with time, your body will adapt to the cardio you do, and you will need to increase the duration of the sessions to keep the same weight loss effect.
It means that because of this adaptation, your resting metabolic rate will stay alike or go down, and you will burn fewer calories per session in compear at the beginning.
Another important thing is that it is hard to stay motivated for such a long time if you rely only on cardio. And it is possible to start getting tired and feel bored with the training.
After Weight Training the Burn of Calories Continue More than 24 Hours
Although weight training doesn’t typically burn as many calories as cardio sessions, it has other vital advantages.
The weight training is more efficient than the cardio at building muscle.
And because muscle burns more calories at rest than other tissues (for example, fat)means that weight training will help you to increase your resting metabolism.
Therefore, it is usually said that building muscle mass is the key to improving your resting metabolism.
In that way, your body would be capable of burning many more calories at rest.
Weight Training vs. Cardio for Weight Loss
The fact is that high-intensity cardio workout burns more calories in compare with strength training per session.
But if we speak about the afterburn(this is the amount of calories you burn after your training) the strength training workout outnumbers the cardio session.
You will burn more further calories in the next 24-hours time frame by lifting weights
A cardio session consumes a significant number of calories while doing it but burns less two hours after your session.
Doing strength training, you will be able to burn around 400 calories in one hour, in the best case. But the good news is that you will not end up with the same problem as with your cardio, where is required to training more to keep losing weight.
You will keep burning the same amount of calories after the session, and your resting metabolic rate will stay high plus the extra muscle mass that you add on your body
Some researches showed that you could burn more calories in the hours following a weight training workout, as opposed to a cardio session.
They point out that the resting metabolism staying elevated for up to 38 hours after weight exercise, while no such effect has been reported with cardio.
To summarise, the cardio session burns more calories than weight training session of the same duration.
Weight training can improve your metabolism over time, and it is more useful than cardio in enhancing the number of calories you burn after the workout.
Another benefit is that, it will be much easier for you to maintain the results you are getting from strength training after they finish.
It will not be necessary to increase the length of your sessions. You will reduce the time you spend working, and meanwhile, you will reach your weight loss goals.
Is That Mean You Should Leave Out Cardio?
Of course not, because cardio will provide you a lot of health outcomes.
It will strengthen your heart and will improve your respiratory system. It is also an excellent preventive means that will help you to stay away from any possible age-related health problems.
You should learn how to incorporate cardio into your sessions so in that to keep getting from its benefits
For example, you can add it right after your strength training. Or you can do your cardio as a circuit workout involving weights where are combined cardio elements(as jumping rope, for example) with weight lifting.
My 3 key-advice to include in your one-week program:
– three weight workouts
– two cardio sessions
– two full rest days
One Basic Strength Training Disadvantage
The strength training is better for losing weight in comparison with the cardio, and the main reason is the calorie afterburn.
Your metabolic rate increases, and you don’t have to extend the time of your training sessions, as was necessary for the cardio.
But there is one fundamental problem with strength training.
It is so easy to go astray and to do it incorrectly and not forcefully
A lot of people performing their strength training wrong, they lift some free weights for any number of reps and spend the next few minutes on their smartphone.
As soon as the exercise starts to hurt in the form of lactic acid in the muscles, they give up.
The result is that sooner or later, the exercising starts to damage your body in the form of lactic acid in the muscles.
It forces the person to give up and to stop the extra reps, which makes the difference.
Some people are just starting to go to fitness and get injured because their movement patterns are entirely wrong when it comes to heavy deadlifts or squats.
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Finale Thoughts to Clarify the Picture
Weight training and cardio can be successfully combined in your weight loss efforts. So we need to be aware of their qualities individually.
Weight Training
• It does not burn so many calories while doing it as a cardio dose, but it does give you a better afterburn, and you may burn extra calories 24 hours after your workout.
• It is a bigger chance to do it wrong, so it becomes ineffective.
• It will also increase your metabolic rate.
• You can decrease the training time when you reach your weight loss goals.
Cardio
• In a cardio workout, you can burn a lot of calories while you are performing but do not burn additional calories as an afterburn.
• It does not improve your metabolic rate; thus, you will need to lengthen the time of your cardio session over time, to keep losing weight.
• It is necessary to do more intensive cardio to reach and maintain weight loss effects.
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