When thinking about burning fat, the firstthing people think about is “cardio. ”For decades, we’ve been taught that cardiois great for fat burning because it keepsyou in this magical “fat burning zone. “Theoretically, it makes sense, since yourtypical steady state cardio, such as walkingand jogging, primarily utilizes the energysystem known as the aerobic energy pathway,which creates energy through combinationsof glucose byproducts, oxygen, and most importantly,fat stores. So yes, it makes perfect sense, but mostlyon paper. In real world applications, we see that traditionalcardio is not as effective as it seems. Even with the fat burning zone, the amountof energy burned with cardio isn’t as significantas cardio enthusiasts would lead you to believe. Cardio’s low intensity means lower usage ofenergy compared to something more intense,which means in order to burn any significantamount of calories will take upwards an houror more. People these days simply do not have thatluxury of time. Weight training, on the other hand, is a verydifferent monster. Strength training’s greater intensity willallow you to burn calories at a much fasterrate. Reason being is that weight training allowsyou to engage your larger and stronger type2 muscle fibers, which are much more energy-demandingthan the type 1 fibers predominantly usedduring cardio. The higher intensity is so taxing to the bodythat it’s still burning calories even afteryou’re done working out. This state, known as excess post-exerciseoxygen consumption, aka EPOC, aka the “afterburn,”has shown to burn upwards 75 calories, or33% more than your traditional cardio 16 hoursAFTER the workout. Might not be much up front, but remember thatyou’re spending much less time at the gymand it can definitely add up. Some studies suggest that EPOC from strengthtraining 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 tosend a strong enough stimulus to the brainto activate the hormones and satellite cellsinvolved in muscle hypertrophy. That stimulus is best provided through resistancetraining… not so much cardio training. In fact, cardio has such a low stimulus, yourbody does not prioritize on keeping your largertype 2 muscle fibers, meaning as you loseweight and fat, you might be losing musclemass as well. With resistance training, you’ll still losethe fat as we saw with the afterburn effect,but also preserve or even build muscle alongthe way. And the good thing is that you’ll burn evenmore calories the more muscle mass you haveon your frame. So now knowing that strength training candefinitely help you burn fat effectively,it’s also important that you do the type ofexercise routines that are best for it. Perhaps the best would be exercises that involveheavy compound movements that target multiplemuscle groups at once. The more muscles being engaged, the more energyand calories being burned. It also should focus on an intensity thatwill have you reach muscular faillure at around15-20 reps. This allows you to engage all of your musclefibers which will allow for a greater metabolicdemand, which once again, burns more caloriesas well as improve muscle growth. And it’s also important that the exercisesare done at a rather quick pace to minimizethe amount of time spent in the gym. The most common training exercises that coverstghese points are circuit type training andinterval training. Both utilizes multiple full body or compoundexercises with very little rest in between. This requires you to push near your maximaleffort and burn as much calories as quicklyas possible while pushing your muscles tothe limit. All of these exercise applications fall underthe umbrella known as metabolic resistancetraining. Metabolic, as in pushing your calorie burningand 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 cardioand just do resistance training, after allcardio does have great benefits such as buildingendurance and improving heart health. But if fat burning is a huge goal for youand you don’t want to tediously spend hoursand hours grueling through your workout, metabolicresistance training might be for you. But if you enjoy cardio, then continue doso. What are other exercises that you use andfound great fat burning results?Share in the comments below. Please like and share the video if you enjoyedit and don’t forget to subscribe. Thanks for watching!