Cardio Training VS Weight Training in Combating Fat – What’s Better?
We do not know that without weight training, we all know, but you often ask us what type of training to choose in order to reduce body fat. Most uninformed individuals who wish to reduce subcutaneous tissue (fat) automatically resort to cardio training – low intensity training and long duration (low intensity high duration cardio) training. The question is whether cardio training (eg treadmill or outdoor running, cycling, working on an elliptical trainer, jogging, jumping rope, swimming, etc.) is a good ally in dealing with stubborn fat.
We all probably already know by now that an adequate nutrition structure (which we will not explain here) is the key to overweight, as inadequate nutrition cancels out all the effects and best workouts. Without adequate nutrition in the best variant you will be tapping into the place, without any improvement for the better. Remember that even with the best workout in the world, you cannot overcome bad eating habits. By adequate nutrition we mean a diet that will stop the creation of new fat and which will force the body to use existing fat stores as a source of energy.
But when it comes to choosing a workout then the situation is not as simple as it might seem at first glance. In the long run, consistent low-intensity and long-duration cardio training (eg, 45 minutes of medium-intensity running) is a worse choice for fat deposits calculation. We do not mean to say that cardio training will not achieve certain results and that it should be abandoned, but it is worth considering what are the benefits of weight training in order to free the body from the accumulated excess fat. So, combine cardio training with weight training to train hard fat in the most efficient way, because cardio training alone will not produce good results in the long run. Consider putting the emphasis on workout training only, and make cardio workout a sporadic event in your battle with a stubborn enemy. Also, keep in mind one more important thing: Weight loss (weight loss) is not the same as losing fat!
What are the benefits of weight training over cardio when it comes to reducing fat?
1. Cardio training speeds up your metabolism and consumes extra calories only as long as it lasts, unlike weight training which causes your metabolism to accelerate even up to 24 hours after your weight training has ended. Let’s clarify this in a little more detail. While it is true that cardio training will consume more calories than weight training of equal duration, weight training consumes additional calories and hours after it is completed. E.g. a person weighing 75 kg will consume approximately 600 calories per hour of medium intensity running. Training with weights of equal duration will consume approximately half the calories, which is approximately 300 calories. But once your cardio workout is complete, your metabolism slows down and returns to your pre-workout level, which means you will no longer be consuming extra calories. In contrast, weight training will cause you to speed up your metabolism and consume extra calories and hours after it is completed. Why? Weight training is an intense workout that is stressful for the muscles. This results in tiny microscopic bursts of muscle fibers (which is a desirable response to training). When weight training is over, the first thing the body does is repair damaged muscle fibers. The body’s renewal process requires an accelerated metabolism to generate the extra energy it will primarily draw from stored body fat. So, in the hours after weight training, the body will also consume more than the 300 calories of benefits that cardio training has over weight training. This is the first advantage of weight training.
2. We all know that weight training alone causes muscle growth, that is. gain of new muscle mass. Have you ever wondered why professional bodybuilders have the lowest percentage of body fat (an average of 3.5-4.0%), which is not achieved by professional athletes involved in any other sport. The reason for this is the fact that 99% of bodybuilder training consists of weight training. Increasing muscle mass means consuming extra energy, ie. calories because muscles consume energy even when they are not working but are already idle. Newly built muscles must consume an extraordinarily high amount of calories. extra energy purely to keep you alive. Let’s say that in the last 6-10 months of weight training, you have increased muscle size by 4.5 kg. That 4.5 kg of new muscle tissue will increase your calorie demand for metabolism by about an additional 500 calories every day, just to keep that newly created muscle tissue alive (even when you are not training).
You have to admit that it’s a huge number of calories.
The third reason weight training is superior to cardio training lies in the knowledge that weight training increases insulin sensitivity. This means that the body makes better use of blood sugar to create glycogen (a reserve of reserve sugar in the liver) rather than storing it as fat. A smaller number of fitness trainers understand insulin sensitivity, so we should not be surprised why men and women have trouble losing fat. It’s very difficult to beat an obstacle if you don’t know it exists! Insulin sensitivity is the way your body reacts to insulin, and it is directly related to how your body utilizes the carbohydrates you eat. Those with high insulin sensitivity have better regulation of blood sugar, so they store glucose in muscle tissue rather than fat in the waist. On the other hand, very low insulin sensitivity can lead to increased insulin production, making it difficult for the body to monitor blood sugar levels, which leads to the storage of glucose as fat in the body.
4. Once insulin sensitivity is increased in our body as a result of weight training, our body will produce less insulin while increasing the production of glucagon hormones. While insulin accumulates new fat, glucagon does the exact opposite – empty the fat reserves so that it helps to utilize glycogen (sugar reserves) and fat stores for energy. blood sugar (glucose) formation through the activation of the hormone-sensitive lipase – which releases free fatty acids.
If, after all this, we have not been able to convince you of the superiority of weight training when it comes to reducing fat, we point out one more fact. Because cardio training is a uniform long-duration workout, the body can adapt to it very easily. Adaptation to activity leads to the loss of white muscle fibers to make cardio activity easier and more tolerable to perform. The fact is that for activities like running, jogging, etc. cardio exercises do not need white muscle fibers which is why the body tends to reduce white muscle fibers which will slow down your metabolism. In the long run, the weight you will begin to lose with cardio training will increasingly relate to muscle tissue and less and less to fat.
How to manipulate weight training variables to burn more fat?
If you properly tune your workout variables, you can create a workout program that will simultaneously melt more fat while increasing muscle mass, strength and muscular endurance.
Source of exercises
Select multiple compound exercises (involving multiple joints) using free weights (bars and dumbbells). Examples of such exercises are: deadlifting, squatting, bench press, bench pressing, paddling, declining breasts. triceps, joints. Researchers have found that such exercises consume far more calories compared to the isolation exercises performed on the devices and include only one muscle group or even just part of one muscle group in the workout. Complex workouts involve more muscle groups, with smaller muscle groups working to support large muscle groups. our body works as one unified whole. As an example of a basic exercise can be used a two-handed thrust on a flat bench, the basic exercise for the development of pectoral muscles. In this exercise, the pectoral muscle performs a movement (agonist), and the anterior shoulder muscle and triceps (synergists) help it, while the abdominal muscles perform stabilization of the torso (fixators). So with one exercise we loaded the desired muscle group, while simultaneously engaging two other muscle groups, and to some extent activated the third one (fixators). The more muscle exercise recruits, the more your body consumes more calories.
If you choose to exercise with less weight and more reps then you will burn more calories only during the workout. Using high weights with fewer reps will maximize your metabolic rate after workout is complete. Scientists have proven that working with high weights (which may limit you to only 6 reps in a series) causes a rise in metabolic processes that last up to two days after training and which is up to 2 times higher than the metabolic rate up to which comes when you are exercising with less workload (which also allows you to do 12 reps in a series). For these reasons, combine high-load series with lower-load series to consume more calories both during the workout itself and during the period following the workout.
Studies have clearly shown that performing reps quickly and explosively can increase the number of calories consumed by up to 10% compared to the situation where repetitions within the series are performed in light and controlled movements. In addition, rapid and explosive repetitions contribute more to the speed of post-workout metabolism.