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

[wanttobeFIT15]

I love how those Questioning your knowledge didn't reply anymore when you stated your experience. I will try your advice. I was obese once and tried p90x and a bunch of diet on and off for a few months so I ended up with a skinny fat body. I would like to change now, i have a skinny extremities but have a little bit chest fat and a fat around my waist (gut), i was considering on doing Cardio during my off days, And also Lift heavy for 3-4days a week, but now since i saw your article, I will not try to do the cardio anymore, is this okay? will it lose my gut (i eat clean and at maintainance btw)

[DemefeJew]

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[lostinthestreet]

I've found that mixing up my cardio has helped me do more of it. This means more boxing, rock climbing, swimming, biking, etc.

[Ronners]

First resistance training then Aerobic Exercise

[ELLSKIES]

First resistance training then Aerobic Exercise

Cardio burns more calories, which helps to create the deficit required for fat loss. Weight training helps you maintain muscle as you cut. So, both are equally important.

[Cytrainer913]

Cardio burns more calories, which helps to create the deficit required for fat loss. Weight training helps you maintain muscle as you cut. So, both are equally important.

there is also detriment to doing too much cardio especially for women, as over time there can be muscle lost=lower metabolism=fewer cals burned. I would also watch the cardio being done by women as well as they can over time lose bone mass setting them up for osteopenia and osteoporosis. The weights can really give you a great benefit in terms of increased metabolism, stronger bones, increased quality of life and if done right here and there will more than suffice to work the HEART!

[ELLSKIES]

there is also detriment to doing too much cardio especially for women, as over time there can be muscle lost=lower metabolism=fewer cals burned. I would also watch the cardio being done by women as well as they can over time lose bone mass setting them up for osteopenia and osteoporosis. The weights can really give you a great benefit in terms of increased metabolism, stronger bones, increased quality of life and if done right here and there will more than suffice to work the HEART!

Well, yes, the addition of muscle mass helps you burn more calories . . . but only a few more. Like 6 extra calories per pound of muscle. But hey, it looks good. )

And I don't think MOST people are in danger of overdoing the cardio. Most people don't do enough. And to get any aerobic benefit from weight training . . . well, let's just say that you better keep those rest periods to a MINIMUM. Which can negate gains in strength and mass, because you're not pushing as much weight as you could if you had rested longer. So it's best to keep the two training modalities separate, in my opinion, for the best of both worlds.

[jolanar]

Well, yes, the addition of muscle mass helps you burn more calories . . . but only a few more. Like 6 extra calories per pound of muscle. But hey, it looks good. )

And I don't think MOST people are in danger of overdoing the cardio. Most people don't do enough. And to get any aerobic benefit from weight training . . . well, let's just say that you better keep those rest periods to a MINIMUM. Which can negate gains in strength and mass, because you're not pushing as much weight as you could if you had rested longer. So it's best to keep the two training modalities separate, in my opinion, for the best of both worlds.

I've read each pound of muscle burns between 30 and 50 calories a day. Is that not true?

[Shreesh]

A pound of muscle normally burns 5-6 calories per day(Research shows it). On the other hand a pound of fat burns 2 calories per pound a day. So, if you put it to numbers, suppose a person weighing 200 pounds works out to gain 7 pounds of muscle and lose 20 pounds of fat, the total metabolic rate will be reduced(20*2=40 and 7*5=35).
However the afterburn effects is enhanced by resistance training and can definitely help lose more fat through out the day. If one combines both resistance training and cardio, some serious fat loss is definite.

[jblaze69]

weights all day

[jblaze69]

First resistance training then Aerobic Exercise

now thats thinking