Cardio burns more fat than weight lifting
If you lift weights, this doesn mean you should stop, but if your time is limited and your main goal from exercise is to lose weight, cardio may be better than weight training, according to Willis.Because people often short change exercise, the scientists wanted to find out what type of routine would provide overweight people the most efficient workout for weight loss. For eight months, more than 200 middle aged adults were assigned to one of three exercise programs.The first group did aerobic training for 133 minutes a week. This averaged out to three 45 minute sessions, with most people choosing to work out on treadmill or elliptical machines. Those in the second group spent the same amount of time getting fit, but lifted weights instead of doing cardio. The others did both types of exercise, which took twice as long. The adults in the study were all overweight or obese, about 50 years of age, and did not have diabetes.The scientists found that routines that included only weightlifting built muscle, but did not help people lose fat or shed pounds.Willis said this surprised some experts who say increasing muscle mass helps us burn more calories by increasing our metabolism. Unlike fat, it takes a certain amount of energy to simply maintain muscle. But the Duke researchers say the calories burned from having more muscle were not enough to make a difference when it comes to weight loss.The researchers also found that cardio workouts proved to be as beneficial for losing fat and weight and required only half the time commitment as the combination workouts.(the combination aerobic/weight training group) did lose more weight around the middle, but it was not statistically significant, says Willis. a little bit unclear as to why that is, but we would say that time wise, it was not that much more beneficial to do double that work and not get that much more benefit. adviceBut Willis and other experts agree strength training shouldn’t be discounted when it comes to overall health. Lifting weights helps build and maintain strong bones and helps prevent the gradual loss of muscle that comes with aging.Weight training may not be the best way to take the weight off initially, it does help adults keep it off, saysDr. Melina Jampolis, a physician nutrition specialist and CNN diet and fitness expert. And though having added muscle may not burn as many calories as once thought, it does pay off over time.”If you are short on time and are not dieting, cardio is better for weight loss in the short term, but we don’t know in the long term. And in my opinion, to maintain weight loss and achieve optimal health, strength training is still very important,” explains Jampolis.But some have to get the weight off first before we can then turn their attention to keeping it off, Willis says. And if there’s only time for one type of workout, cardio may be the best choice.”The point here is that the general public who comes to us to exercise almost unanimously has one main goal, and that is to lose weight and fat, Willis says. we’re just not seeing that resistance training would be the most efficient way to do that.HIIT training, burns only 14% more, even if you survived doing 600 calories of HIIT training, that only an additional 42 calories over standard cardio.The supposed afterburn is partially a myth, it does burn more calories, but it doesn provide that much more. Also, if your doing HIIT with weight lifting, your limited to the number of times you can do this per week, or you will have overtraining and possible injuries.January 2, 2013 at 14:52 Report abuse The benefits of weight training in respect to your metabolism is far greater than Cardio and 6 months ago this Micky mouse news page reported that and why now it makes a contradicting story to support the other, while the weight loss was not stated as fat or muscle nor did they conduct a body fat composition before and after could it be the weight lifters simply put on muscle while losing some fat and the Cardio group lost fat and muscle. We will never know because studies these day are engineered to find results that are wanted by the group funding the study.December 17, 2012 at 22:14 Report abuse ReplyStrength training is just an afterthought. Strength training, however, can burn just as much, if not more, fat than cardio. Why is it that people focus on cardio as they primary fat burner?For one thing cardio does shrink you down. But it does just that: it shrinks down both your fat and muscle. You end skinny and soft. Bodybuilders, however, want to retain or even build muscle while burning off fat. Why? A larger engine burns more fuel. Larger muscles burn more calories and more fat.While cardio burns calories and fat when you performing it, high rep strength training has what is known as high EPOC or Post Exercise Oxygen Consumption. This is a fancy term for saying how long your metabolism is elevated after exercise.Studies show that a well designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. In other words, you continue to burn calories long after strength training. Whereas once you stop cardio, the calorie burning stops as well.