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Aug 21

Lifting Vs. Cardio: The Fastest Way To Shed Body-Fat – Yankton Daily Press

Long Term Weight Loss Comments Off on Lifting Vs. Cardio: The Fastest Way To Shed Body-Fat – Yankton Daily Press

Wanted to touch base with you today about what is the best training method to drop body weight and body fat. Here is the thing most people who are trying to shed body-fat are focused on one thing: HOW FAST CAN I GET THIS OFF. We all look for the magic pill or the next, newest way to burn it off while we sit and watch TV. Lets be honest, and lets be real, there are no shortcuts to getting fit and healthy, but some strategies are faster than others.

Both weightlifting and cardiovascular exercise burn calories because we are moving and causing the body to adapt. The results of how many calories we burn per session varies from person to person for a number of reasons. How intense was the training, what exercises did you do, your body make up and size, etc. When you can, in the perfect world, it would be super to do both weightlifting and cardio, but again, the way you incorporate each part in your routine depends on your goals, intensity and time.

CARDIO

Cardio (think treadmill, biking, sprints, swimming) burns a lot of calories during the cardio workout. You will burn more calories during a cardio session than in a lifting session that lasts for the same amount of time. The longer you work out, the more calories you burn.

And since you need to burn about 3500 calories to shed a pound of body-fat (we all know if you follow us here that a calorie isnt always a calorie, but well stay with that for now!), if you do long and intense cardio sessions without putting all those calories back, you could reach your goals faster. That means you would have to do plenty of long and intense cardio sessions and count your calories all the time.

Cardio has many benefits. It supports ATP (energy for the body) production, helps reduce your cortisol levels (stress hormone), aids in better sleep and recovery and elevates your heart rate. During cardio sessions, your metabolic activity increases and fat cells melt away.

LIFTING

After a cardio session, your metabolic increase lasts from 30 to 60 minutes. (think of turning off the thermostat it can heat up the house even after you turn it off, temperature stays up for awhile!). With weightlifting, your metabolic increase can last up to 48 hours. Even more wonderful is that long-term weight training promotes a long-term metabolic increase (turn that thermostat up and think about how great it would be if the temperature stayed at that range for a few days! Good-bye energy bill).

Weight training will help you build up more lean muscle mass, lean muscle mass burns more calories at rest, and that turns you into a calorie burning machine. The more muscle mass you have, the more calories you will burn after you work out.

Another thing that makes lifting preferable to cardio is that it allows you to reshape and tone your body. While cardio is great for melting fat cells and helps you lose weight, lifting helps you melt body-fat while building the form and size of your muscles. We like to use the term BODY SCULPTING.

So if you want a more attractive and defined physique, weightlifting wins over cardio this time. REMEMBER: Not everyone who trains with weights will bulk up, especially women and men who have low testosterone levels. So looking big as soon as you pick up a weight is a misconception.

While cardio promotes the production of happy hormones and reduces stress hormone levels, weight training promotes an anabolic state that helps with muscle mass gains. So, if you want to tone and shape your body, lifting will help you achieve that.

BURN MORE CALORIES WITH WEIGHT TRAINING

Now we know that cardio burns more calories during the workout, and that lifting while it does burn a lot of calories during training, it keeps your bodys furnace up for a maximum of 48 hours.

Compound movements will help you burn more calories than isolation exercises. Think squats, deadlifts and kettlebell exercises instead of machines, dumbbell curls and leg extension machines. The exercises that use multiple joints and use different muscles will help you recruit more muscles and increase calorie burns. High-intensity interval training (HIIT) includes both strength movements and cardio, so this is the best way to maximize your caloric burn. Thats what we incorporate into bootcamps; strength moves and exercises that can get the heart rate up, get you breathing hard and heavy and also work the muscles to shape and tone.

Bootcamp type training will help you build lean muscle and improve your cardiovascular system. However, HIIT workouts shouldnt be performed to failure, so dont overdo it. HIIT sessions help develop a strong muscle-mind connection and proprioception, for faster and better results.

For some examples of three of our favorite Compound Movements, go to http://www.coachrozy.com and check out three that you can implement into your next workout to see the benefit of doing both resistance training and cardio in one package.

IN WRAPPING IT UP

Remember, whether it is cardio or weightlifting (or both), you still need to watch your caloric intake in order to shed the unwanted body-fat. If you train hard, but continue to eat above your recommended calorie intake, your results will take a lot of time to show up. As we always say YOU CANT OUT TRAIN A BAD DIET!

Weightlifting is ultimately a better long-term strategy to achieve your fat-loss goals, but cardio has its benefits that you shouldnt neglect. Full-body workouts, like those in a bootcamp, are a great way to help you build strength and shed unwanted body-fat.

Go to coachrozy.com for our three favorite compound exercises and check out a free program we have for a full body-workout designed for fat-loss! Try it yourself and youll see excellent results in no time!

*Mark Coach Rozy Roozen, M.Ed, CSCS,*D, NSCA-CPT, F-TSAC, FNSCA is the owner/director of Coach Rozy Performance - Powered by AVERA Sports. He can be reached at 817-219-2811 - emailed at rozyroozen@gmail.com for go to http://www.coachrozy.com for more information on this article or programs that he offers.

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Lifting Vs. Cardio: The Fastest Way To Shed Body-Fat - Yankton Daily Press

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