What is the BEST way to lose fat?
Cardio?
Weight Training?
Bring me 1 large iced coffee and a donut from Firecakes and the answer’s yours!
You think I’m kidding?????
Fine…. On with the show!
Here’s what we know on the surface: minute per minute cardio burns more calories.
That’s fine and this is good information, but this is also like saying a calorie is a calorie when we know all calories are not created equal. Trust me if they were I’d be living my best life on donuts and iced coffee. No, seriously I would.
What we also know is cardio doesn’t do much for your muscles.
Weight training is best for your muscles and the more muscle on ones body the more calories burned at rest. After weight training the metabolism stays elevated for longer than if doing just cardio.
It’s called EPOC: “EXCESS POST OXYGEN CONSUMPTION” When your muscles are worked hard they have to do more post-workout rebuilding.
The Answer You Have Been Waiting For –
Just like food and wine… They’re better paired together
Duke University what do you have to say about this topic?
“Not surprisingly, the cardio-plus-resistance group improved their body composition best—losing the most fat while adding some lean mass.”
https://www.health.com/weight-loss/best-exercise-to-lose-weight
Also some PubMed for ya:
“From our observations, combination exercise gave greater benefits for weight loss, fat loss and cardio-respiratory fitness than aerobic and resistance training modalities.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3487794/
Plus you look better nekkid!
“Among various activities, weight training had the strongest association with less waist circumference increase. Studies on frequency /volume of weight training and waist circumference change are warranted.”
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4310793/
Take it for what it is worth but when you add all these little tweaks up (like nutrition) it makes a difference. A little done a lot.
MUSLCE
Do weekly weight lifting (30-60 minutes) (3x a week as a base)
HEART
Try to fit in weekly cardio after weight lifting or on other days (30-60 minutes) (2-3x week) (Steady state and HIIT)
MIND
Try integrating Yoga/Meditation (1x week)
