December 12, 2013 by jessicatran Leave a Comment You want to lose weight, but you hear so many different opinions of what to do and yet you still seem lost. Another mistake many people make is believing cardio and cardio alone is enough for weight loss. When you want to lose weight, the first thing you probably ask yourself is whether you'd lose more weight doing cardio or weight training exercises. We all ask ourselves this question in the beginning, trying to figure out which workout is more efficient for weight loss, and fat to get in better shape. Both cardio and resistance training help you lose weight, and you need both especially if you are looking to get lean and toned. And why you need to do both to be successful at losing weight, getting in shape and keeping it off. Cardio, short for cardiovascular exercise, is any physical activity that gets your heart rate up and more oxygen pumping through your blood and lungs. Overall it is a great way to improve your health and fitness as your heart and lungs benefit greatly from consistent cardiovascular exercise activity.
You probably already know that in order to lose weight, you need to burn a lot more calories (energy output) than you eat (energy input). With cardio, you get your heart rate to a target heart rate zone so your blood can pump, body temperature can rise, and your body can burn calories.
According to a study done by Duke University Medical researchers on calorie burning comparison between aerobic exercise (cardio) and resistance training, cardio exercise burned 67 percent more calories in the study than resistance training which included weight lifting and bodyweight exercises. Compared to that, a 30 minute low to high intensity cardio can burn anywhere from 144 -294 calories, 30-70% higher than general weight training.


Because repairing the muscle damaged caused by the weight training requires energy, it continues to expend energy at a higher rate for hours and hours.
It causes metabolism to slow down and becomes inefficient, leading to an eventual weight loss plateau, unexpected weight gains and overall health deterioration. Because resistance training helps you lose fat, and fat is lighter than muscles, you don't see as many pounds off on a scale as you would with cardio training.
You need to do both cardio and resistance training to lose weight, slim down and tone up your body. Generally speaking, our bodies need to burn more calories (energy output) than we eat (energy input) in order to lose weight.
Soooo many women get scared of lifting weights because they are afraid it will make them appear ‘bulky’.
In order to lose weight successfully, I recommended implementing a training program (such as my Bikini Body Guides) that use both cardio (HIIT & LISS) as well as resistance training. We somehow one way or another were designed to believe weight lifting will lead to being bulky. Although this is true, weight training has added benefits for your body that you simply can’t achieve with doing cardio alone.
This is the best way to achieve weight loss and strengthen your muscles, which together, create definition and tone.
Those last couple pounds I wanted off my mid section would never leave!  Finally, I decided to do a little research and experiments of my own on the added benefits of lifting weights to lose weight. There are many different types of cardio - the most popular being walking, jogging and sprinting.


Although doing steady state cardio (walking or running at the same pace) may burn more calories per minute, resistance training will continue to burn calories even AFTER you have completed your workout! If you have a lot of weight to lose, cardio is a great stepping stone for increasing your fitness levels and burning calories quickly.
Not everyone has time to go for an hour walk multiple times a week, which is optimal for weight loss. Depending on what your fitness goals are, there are certain types of cardio that are better suited than others. Following a good workout program that works different muscle groups while incorporating cardiovascular exercises is the optimum plan for weight loss.
For example, if you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect.
Another great thing about resistance training is that you lose mainly fat, compared to cardio where you can lose a variety of different body masses. Although losing muscle mass will mean your weight on the scale is lower, it probably won’t give you the body you are after. Regardless of the intensity, cardio is great for increasing fitness levels and building stamina.



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