While fat loss wars rage, the impression is that cardio is the best solution to lose weight. Harvard Health says that a person weighing 155 pounds, burns about 372 calories over a 6-mile, 30-minute run. A vigorous strength training session of the same duration achieves a rate of 223 calories.
To compare only the calories burnt is misleading while judging the effectiveness of cardio and strength training. You need to consider many other fat-loss benefits of strength training. People who do not include weight training in their workout routine while trying to lose weight will notice that they are unable to shed pounds quickly.
Why Weight Training is Important
Look at the reasons why weightlifting is necessary to lose fat.
- Higher BMR- BMR (basal metabolic rate) is the number of calories your body burns when it is resting. It accounts for 60-75% of calories burnt by your body every day. But also consider these numbers. Over 24 hours, a pound of your muscle burns between 7 and 13 calories, while a pound of fat burns 2 to 5 calories. Isn't that a significant difference?
- The After-Burn Aspect – Doing heavyweight lifts stresses the muscles more than cardio. So, when you go for a run or a bike ride, you are likely to burn fewer calories than in a strength training session.
- Weight training results in higher turnover in the muscle and allows for more significant repair, which helps burn more calories. Your calorie burn after the workout continues to remain high for a prolonged period. Some studies show that post a strength training workout, the metabolism can get a boost for up to 38 hours.
- No Muscle Loss- Cutting calories is a standard method that people adopt for weight loss. However, it often results in muscle loss along with fat loss, which makes you a smaller version of your current self. But when your weight-loss regime involves resistance training, you stand a better chance of losing body fat and reshaping your body.
- training improves your muscle mass, and when you lower calorie intake, it prevents muscle loss but reduces fat mass. It provides you a much better transformation than simple fat loss through cardio.
You only obtain these benefits when you use the right amount of weight to stimulate muscle growth. If you are able to lift your chosen weights for most exercises 16 to 20 times without too much stress, you may not achieve the fat loss that is possible if you increase the weights.
The most effective way to achieve weight loss is to combine strength training and cardio optimally. Weight loss consultants suggest that a 12-week cardio and resistance training program results in more weight loss for obese and overweight adults than a purely cardio program.
A Good Workout Schedule
Try a program that combines various activities such as:
- Weekly sessions - cardio 2-3 times, Strength training - 3-4 times.
- Once a week for active recovery - Walking, Pilates or yoga
- Resting - One day a week.
Working under a certified fitness professional helps to design a format that provides the best fit for your fitness level, time frame, and goals. You can choose from various strength-building methods like:
- Weight machine
- Suspension trainers
- Bodyweight exercises
- Free weights and Olympic lifting
If you want a result-oriented fat-burning strength program, you need a format of 8 to 10 exercises that affect multiple muscle groups. Some examples are:
- Pushups, lunges, squats, chest presses, kettlebell swings, lat pull-downs, and rows.
- Total body circuit training – the traditional boot camp workout
- A 10- 12 rep exercise of lifting a moderately heavyweight for 30 seconds and then shifting from one activity to another with 20 seconds rest in-between reps
- Repetition of a circuit 7 to 10 times
f you want to go to the next level of full-body training, try formats like your powerlifting training and explosive dynamic training. These will offer the best results.