Resistance Training Vs. Aerobic Exercise: Which Is Best For Fat Loss?

[tenreps]

I do agree about HIGH INTENSITY TRAINING,and yes the more muscle you have the more fat you burn.BUT cardio is a must if for no other reason your HEART the most important muscle.IT is also true about complex carbs,the best diet in my opinion is PROTIEN,VEGGIES AND FRIUT. THEY are fast burning carbs and if active will not store as fat.YOUR diet is 80% OF ANY WORKOUT,without a clean diet your lifting and cardio will suffer.

[imTKain]

I do agree about HIGH INTENSITY TRAINING,and yes the more muscle you have the more fat you burn.BUT cardio is a must if for no other reason your HEART the most important muscle.IT is also true about complex carbs,the best diet in my opinion is PROTIEN,VEGGIES AND FRIUT. THEY are fast burning carbs and if active will not store as fat.YOUR diet is 80% OF ANY WORKOUT,without a clean diet your lifting and cardio will suffer.

Directly:
Cardio = 600-1200 calories/hour
HIGH intensity lifting = 400-600 calories/hour

Indirectly, the muscle growth from lifting will increase you metabolism over time since it takes more calories to maintain muscle mass than fat.

This is why it's good to do both.

[Zody]

Hey guys,

Let's say i've been doing only the elliptical as cardio for about an hour for 2 months, and 3 days a week. I also maintain my heart rate in the fat burning zone (60-70% Max heart rate). Does our body get adapted to low intensity cardio? hence burning lesser calories?

Also, the reason why i prefer Low intensity over High intensity is because when i perform my HIIT, i'm more hungrier throughout the day. I crave soo much food, when compared to low intensity cardio. I tend to eat more when i do my HIIT.

So which type of cardio is efficient for fat loss keeping in mind that i eat more when doing HIIT Vs Eating correct doing Low intensity cardio?

I'm kinda confused. Any help is much appreciated.

[nashjocic]

Hey guys,

Let's say i've been doing only the elliptical as cardio for about an hour for 2 months, and 3 days a week. I also maintain my heart rate in the fat burning zone (60-70% Max heart rate). Does our body get adapted to low intensity cardio? hence burning lesser calories?

Also, the reason why i prefer Low intensity over High intensity is because when i perform my HIIT, i'm more hungrier throughout the day. I crave soo much food, when compared to low intensity cardio. I tend to eat more when i do my HIIT.

So which type of cardio is efficient for fat loss keeping in mind that i eat more when doing HIIT Vs Eating correct doing Low intensity cardio?

I'm kinda confused. Any help is much appreciated.

Well, I think you are doing everything right in order to stay 180 pound for the height on 6 foot! If that is ok with you, than continue doing it. If you ever decide to increase your lean body weight I'm afraid that you wil have to reconsider your choice of training and intensity level. I'm your height and I weigh very lean 240 pounds. My training is, as you can gues, slightly diffent.
Good luck,
Nash

[CrossfitBJJ]

resistance all the way :P

[BigJon87]

This is the info ive been looking for! This should be in the losing fat section
Anyways my question is should I do split routines 4 x week or full body workouts 3 x per week? Do you think supersets play a role in being lean/muscular/losing fat?
What kind of workout would you recommend one do? Instinctive?
How long should one workout for? Cuz if i did instinctive id prolly be in the gym for a good while and try to hit everything! Thanks again.

[gkizzle3622]

Hey guys,

Let's say i've been doing only the elliptical as cardio for about an hour for 2 months, and 3 days a week. I also maintain my heart rate in the fat burning zone (60-70% Max heart rate). Does our body get adapted to low intensity cardio? hence burning lesser calories?

Also, the reason why i prefer Low intensity over High intensity is because when i perform my HIIT, i'm more hungrier throughout the day. I crave soo much food, when compared to low intensity cardio. I tend to eat more when i do my HIIT.

So which type of cardio is efficient for fat loss keeping in mind that i eat more when doing HIIT Vs Eating correct doing Low intensity cardio?

I'm kinda confused. Any help is much appreciated.

damn dude, two hours?

you only really need 30-45 minutes of low intensity first thing in the morning or right after a lift and HIIT on your off days if necessary.

[TeamFlex]

Hi Nash

Firstly congratulations on your fantastic physique.

Secondly after reading your article, my first thought was how can it be possible to get ripped 3-5% bodyfat for example without any kind of cardio?

Diet is key, but where do I get my energy from if I'm not eating my usual meals which include oatmeal or brown rice for instance? I would think eating a high protein, moderate fat and low carb diet would affect energy levels?

Also what are your thoughts on diary foods; milk, cheese, cottage cheese. Should they be included in peoples diets?

[BigJon87]

bump!

[nashjocic]

Hi Nash

Firstly congratulations on your fantastic physique.

Secondly after reading your article, my first thought was how can it be possible to get ripped 3-5% bodyfat for example without any kind of cardio?

Diet is key, but where do I get my energy from if I'm not eating my usual meals which include oatmeal or brown rice for instance? I would think eating a high protein, moderate fat and low carb diet would affect energy levels?

Also what are your thoughts on diary foods; milk, cheese, cottage cheese. Should they be included in peoples diets?

Well, if you can ask this question to our ancestors, they would probably look at you and run away to kill some animal to eat. They didn't have much outmeal and brown rice in their diet (actually not at all) and lived very intesive lives. All that you need to do is to try to eat natural food, and energy will come from your fruit, veg and meats. In regard to your milk and cheese, they are the cheapest foood on the planet with the highest margine. This is the reason why they have found place in everyone's diet. Marketing and good margine are why you still believe in it. They are simply second class food and will never replace fish, meat, fresh veg and fruit.
Good luck

[nashjocic]

resistance all the way :P

Well done, resistance training is the reason why you are looking the way you do: not just lean but also full and big!

[siggi]

great article

[nashjocic]

great article

Thanks my friend. I wander why people have a problem to understand that in whichever gym you walk in you will always see the lean and muscular bodies in the weight section, while all the faties will be in the cardio section...
Keep pumping and looking great,
Nash

[mark.corrigan]

I'm new to working out etc, and I want to run my diet/ workout by you.

I do 4 days a week at a personal training gym here in Vancouver, innovativefitness.com/n/

The workout is a combination of high intensity bodyweight exercises (e.g. pushups, dips, pull ups, crunches, step ups) Cardio ( a few minutes on the treadmill, bike, stair thing)
and weights (bench press, shoulder press etc etc)

But them emphasis is on keeping the heart rate high, the weights tend to be below that I would use if not doing such an intensive workout.

I always feel great after the workouts, sweating/ heart beating fast, and I feel my fitness has improved very quick there.

On my off days I do 20 mins of HIIT on the treadmill.

Nash could you please take a look and tell me how this looks to you?

In addition I'm currently 23% BF at 179lbs. What type of workout and diet would you advocate?

[ddesmondad]

do you mean that I can lose fat by simply doing weight training without doing cardio? CMIIW

[globaljat]

Thanks for all the useful info Nash.

Can you help me with a couple of questions:

1. Does 'intense training' means push as much weight as u can without taking big breaks between sets or can it also be lot of reps with light weights (ofcourse without breaks between sets ?

2. Is 1 session of intense training a day (say for max 45 minutes) enough (6/7 days a week) or its better to go 1 body part each session nd 2 sessions in a day (6/7 days a week)??? does 2 seessions a day nd 6 /7 days a week training give enough time to muscles to recover if u take nothing extraordinary in ur diet just with enough protein.


Cheers mate!

[mattyoung92]

I do agree about HIGH INTENSITY TRAINING,and yes the more muscle you have the more fat you burn.BUT cardio is a must if for no other reason your HEART the most important muscle.IT is also true about complex carbs,the best diet in my opinion is PROTIEN,VEGGIES AND FRIUT. THEY are fast burning carbs and if active will not store as fat.YOUR diet is 80% OF ANY WORKOUT,without a clean diet your lifting and cardio will suffer.

As long as your eating clean and resistance traing 3 times a week or more dont worry about your heart its running healthy and strong *without certain hereditary variables* and as far as fruit goes id limit your intake to the morning fructose is well known for insulin spiking and can warrant negative effects on fat loss.

My opinion is low intensity while your bulking but keep it above 10% as you perform better at this level and keep the HIIT for extreme fat loss and pre contest.

[jonny123456]

Thanks my friend. I wander why people have a problem to understand that in whichever gym you walk in you will always see the lean and muscular bodies in the weight section, while all the faties will be in the cardio section...
Keep pumping and looking great,
Nash

Quality article Nash.

Do you have carbs in your protien shake after the gym?

Whats the best traing split in your experience, would you work al body in one or just a couple of body parts per time??

Thanks alot, once again quality article.

[nashjocic]

Hi Michael, did you ever do a high intensity set of squats? Can you remember what happend to your heart? Was it poping out through you nack?
Best regards, Nash

[nashjocic]

Quality article Nash.

Do you have carbs in your protien shake after the gym?

Whats the best traing split in your experience, would you work al body in one or just a couple of body parts per time??

Thanks alot, once again quality article.

Hi Jonny,
thanks for your kind comments. I train the whole body over 4 training sessions: 1/ chest and abs, 2/ calves and back, 3/ legs and abs 4/ shoulders and arms. I train 5 times per week, sometimes 6 always keeping the same 4 day split routine. I like my low carb protein after training, that story with carbs after training is just BS. People like to staff themselves with carbs as it makes them feel comfortable and big (read fat). Bodybuilding is a bit more than just weight on the scale...
Best regards,
Nash

[kokelly]

well, there has been absolute histeria about the heart's health being enhanced by low intensity long duration activity or wrongly called "aerobic". Aerobic activity has also being directely linked with lung capacity (your question) for some reason. Any physical activity and especially one of high intensity will create great lung work and increase lung capacity more than any others. I rearly do anything but high intensity resistance training and also swim the whole lent of the olympic swiming pool with fast front crawl without taking a single breath! Where do you think that lung capacity came from?
What is that famous overall fitness? If you want to be the best power lifter in the world and best marathon runner in the world you have a problem. That will never happen. There is only fitness needed for particular activity and is up to you what is going to be the chosen activity.
Heart health is directly related to the strenght of the heart. If you believe to develope strong heart by pedalling your bike for hours or jogging around the block, i wish you the best of luck. Heart is the muscle with the major role to provide enough blood to the working muscles. Muscle activity is the only reason to develop a strong heart. More intense the muscular contractions and demand for blood as a direct result of intensity, stronger the heart. Resistance training sounds familiar?
Don't forget that the food that you eat will also influence your health even more than exercise.
Best regards,
nash

hi
do you believe you can build muscle in a calorie deficit, and also there are cardio based athletes like boxers,mma etc that have very lean muscular physiques why is this and do you use carbs post workout and if so what?

Regards kokelly

[nashjocic]

hi
do you believe you can build muscle in a calorie deficit, and also there are cardio based athletes like boxers,mma etc that have very lean muscular physiques why is this and do you use carbs post workout and if so what?

Regards kokelly

It is posible to build muscle in the caloric deficit, since the intensity of your training will create demand for muscle growth. You body will adapt to the certain extent. The question is what is caloric deficit? If you go below you BMR needs, your body will start using body fat for energy and continue growing. If your body fat levels drop below 5-6%, your body will stop growing muscles and start using them for energy...The way out is to increase amount of fat and protein in your diet and therefore produce extra energy and continue growing. as long as your insulin levels are rather low (low carbohydrates), you will not be gaining extra fat.
I use low carbs protein shakes and extra glutamine after my training sessions, in order to give my muscles what they need the most after being broken down by intense exercise. Don't forget: muscles are maid of protein, not carbs...
Best,Nash

[asp93]

I have lost a ton more weight and enjoyed my excercise more through body building, back when i was a gym/health/workout noob i just knew that running every damn day will make you lose weight, seen people do it and believed it. But now a days, i look forward to every damn weight training session i have and it is often the best part of my day...Through a good diet...some weight training, ive dropped anywhere between 15-18 pounds in two months. THE healthy way.Seeing ads now that promise like 5-10 pounds of weight loss a week i do nothing but shake my head at how lazy people or unmotivated when it comes to exercise!

[big__chris]

I'm on a program now that uses this idea: By lifting heavy, you burn many calories during the workout, but continue to burn calories longer even after you're done working out. This will also lead to more muscle, which in the long term burns even more fat (each pound of muscle burns more than each pound of fat).

By lifting lighter, with many more reps, you burn more calories during the workout, and also gain endurance.


With this in mind, heavy and light days are alternated, each body part receiving one day of heavy, and one day of light training (obviously not back to back days). It also includes cardio 6 days a week.

[nashjocic]

I have lost a ton more weight and enjoyed my excercise more through body building, back when i was a gym/health/workout noob i just knew that running every damn day will make you lose weight, seen people do it and believed it. But now a days, i look forward to every damn weight training session i have and it is often the best part of my day...Through a good diet...some weight training, ive dropped anywhere between 15-18 pounds in two months. THE healthy way.Seeing ads now that promise like 5-10 pounds of weight loss a week i do nothing but shake my head at how lazy people or unmotivated when it comes to exercise!

I'm glad that you are doing the right thing. Stay consistent and results will just get better and better.

[mountainhome]

For myself, I am combining sprints and cardio and weight training and they all seem to be increasing each other better together than when I was doing them separately or forgetting one.

[ImWeakTightUCLA]

Little bit of background on my Working Out.

January 2009 ago tried p90x. Took a while but became strong enough to do the routines, but I think my CNS was consistently being fried on the program, so I never finished, I would do it on and off. Not much results but definetly felt stronger and became leaner (had a decent diet). Also went to the gym and randomley did things until June 2010.

July 2010 started to get more organized and go to gym still had a bad routine. Basically Until January 2011 Had a routine. Were I would do Day A chest/Abs one set chest one set abs, back and forth about 4 different sets of each. Day B Legs/Abs. Day C Back/Abs. I think during this time I messed up my hips and possibly my right shoulder/back. Yes that means I never did shoulder workouts. Also I mainly used machines. Definetly got stronger but no major gains again my diet was average at best.

April moved to Israel and at my work there is a decent gym with free trainers. After about 2 weeks of messing around (tried to do the abercrombie model workout). I realized hey the trainer here is free might as well take advantage of him and im tired of wasting my time in the gym from here on out time to get serious.

He built me a routine Day A Day B.

Day A. Warm up run 11 minutes. Barbell Bench press 4x 12,10,8,6 rep scheme increasing the weight slightly each set. Incline dumbell press 4x 12,10,8,6 rep scheme increasing weight. Pec Fly 3x10 increasing weight. Cable cross 3x10 same weight, really squeezing lower chest. 5 minute rest. Wide Grip pull up 4x (as much as possible very weak back so id do like 6,5,4,3 at best). Sometimes i do bent over barbell row instead, or i do both. Then Lat pull down 3x10 increasing weight. Then machine mid-row 3x10 increasing weight. 3x15 ab exercise.

Day B. Warm up run 11 minutes. Squat machine 4x 10,8,6,6 scheme (yes i know the smith machine is hated and i hate it too , the trainer also hates it but just doesnt know what else to do there is no power or squat rack at the gym. I am definetly leaning back into the smith machine i can do up to 50 total kilos on the machine plus w/e the bar is. When i take just the free weight I can not do the squat i fall backwards on the machine and the side of my calf (not the calf) has increadible pressure on it u can really see the muscle flexing. Also my hips are messed up I have done a lot of p90x stretching and some yoga and really my flexibility barley ever improves my body is super tight. I have a problem doing deadlifts too same problem i can not naturally sit in the squat with a straight back and not tip backwards. okay continuation of workout. Leg press 3x 10,9,8 increasing weight. then the next two im not sure what they are called. 3x10 leg extension increasing weight . then 3x10 hamstring extension (the opposite of the leg extension) increasing weight. 3x15 calf raises on smith machine with platform also increasing weight. Finally 3x15 ab exercise. Then rest. so its. Day A, Day B, Rest, Day A, Day B, Rest, Rest. on some rest days i do p90x stretch and maybe some abs, but usually im lazy.

I forgot to add weighed 150lb now i Weigh 165lb (in 10 weeks) i eat a decently clean bulk diet so in 10 weeks on the routine ive gained 15lb but really in the last two weeks my weight has stalled. According to the body fat machine which i know doesnt really work, my bf% has stayed the same 20%. My goal is to get to around 180lbs and then try to cut to 165lb and get to the lowest body fat % possible hopefully around like 12%.


You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

The numbers im starting with are
Squat 121
BP 121
BR 79
OHP 51
SLDL 79
Curls 52
Calves 132


repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

So this is the program I have choosen to start except on a lot of none weight training days I do p90x stretch (thats 55 minutes of stretching), my body seems very tight overall.
I eat at about a 40/30/30 ratio but working my way to 50/30/20 with about 300-500 calorie surplus.

Do you feel like this is a sensible approach, I really want to get into the best shape of my life and im willing to take the long journey to get there, I mean years not months.

[Citoemaineez]

Dobre i sprawdzone biuro rachunkowe warszawa Koniecznie zobacz.
Najlepsza obsluga rachunkowa dla twojego przedsiembiorstwa.
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[crystallan]

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[DrivenBeaver]

if the person has a high metabolism, it makes all the diference in the world, i dont see why you'd do more cardio if your body already utilizes energy properly. unless ur a pro bodybuilder or trying to make it to the pro, with all the chemicals involved, the only good reason to do cardio would be for the heart.