When thinking about burning fat, the first
thing people think about is “cardio. ”For decades, we’ve been taught that cardio
is great for fat burning because it keepsyou in this magical “fat burning zone. “Theoretically, it makes sense, since your
typical steady state cardio, such as walkingand jogging, primarily utilizes the energy
system known as the aerobic energy pathway,which creates energy through combinations
of glucose byproducts, oxygen, and most importantly,fat stores. So yes, it makes perfect sense, but mostly
on paper. In real world applications, we see that traditional
cardio is not as effective as it seems. Even with the fat burning zone, the amount
of energy burned with cardio isn’t as significantas cardio enthusiasts would lead you to believe. Cardio’s low intensity means lower usage of
energy compared to something more intense,which means in order to burn any significant
amount of calories will take upwards an houror more. People these days simply do not have that
luxury of time. Weight training, on the other hand, is a very
different monster. Strength training’s greater intensity will
allow you to burn calories at a much fasterrate. Reason being is that weight training allows
you to engage your larger and stronger type2 muscle fibers, which are much more energy-demanding
than the type 1 fibers predominantly usedduring cardio. The higher intensity is so taxing to the body
that it’s still burning calories even afteryou’re done working out. This state, known as excess post-exercise
oxygen consumption, aka EPOC, aka the “afterburn,”has shown to burn upwards 75 calories, or
33% more than your traditional cardio 16 hoursAFTER the workout. Might not be much up front, but remember that
you’re spending much less time at the gymand it can definitely add up. Some studies suggest that EPOC from strength
training is still elevated even 36 hours later!And the best part of it is that roughly 80%
of those calories come straight from yourfat. Oh, and we’re not done yet. Let’s talk about building muscle. In order to build muscle, your body has to
send a strong enough stimulus to the brainto activate the hormones and satellite cells
involved in muscle hypertrophy. That stimulus is best provided through resistance
training… not so much cardio training. In fact, cardio has such a low stimulus, your
body does not prioritize on keeping your largertype 2 muscle fibers, meaning as you lose
weight and fat, you might be losing musclemass as well. With resistance training, you’ll still lose
the fat as we saw with the afterburn effect,but also preserve or even build muscle along
the way. And the good thing is that you’ll burn even
more calories the more muscle mass you haveon your frame. So now knowing that strength training can
definitely help you burn fat effectively,it’s also important that you do the type of
exercise routines that are best for it. Perhaps the best would be exercises that involve
heavy compound movements that target multiplemuscle groups at once. The more muscles being engaged, the more energy
and calories being burned. It also should focus on an intensity that
will have you reach muscular faillure at around15-20 reps. This allows you to engage all of your muscle
fibers which will allow for a greater metabolicdemand, which once again, burns more calories
as well as improve muscle growth. And it’s also important that the exercises
are done at a rather quick pace to minimizethe amount of time spent in the gym. The most common training exercises that covers
tghese points are circuit type training andinterval training. Both utilizes multiple full body or compound
exercises with very little rest in between. This requires you to push near your maximal
effort and burn as much calories as quicklyas possible while pushing your muscles to
the limit. All of these exercise applications fall under
the umbrella known as metabolic resistancetraining. Metabolic, as in pushing your calorie burning
and energy systems to its limits, by usingresistance training exercises. Give it a shot and see how it goes for you. Now this doesn’t mean you should avoid cardio
and just do resistance training, after allcardio does have great benefits such as building
endurance and improving heart health. But if fat burning is a huge goal for you
and you don’t want to tediously spend hoursand hours grueling through your workout, metabolic
resistance training might be for you. But if you enjoy cardio, then continue do
so. What are other exercises that you use and
found great fat burning results?Share in the comments below. Please like and share the video if you enjoyed
it and don’t forget to subscribe. Thanks for watching!


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