What kind of workouts should you choose if you want to lose weight? There is a popular misconception that intense cardio workouts are enough to lose weight. In fact, strength training should not be neglected if you want to lose weight.
Cardio is a must-have in your training plan if you want to lose weight. They train endurance, accelerate the fat burning process, allow you to burn more calories during the training period due to increased cardio load. However, cardio alone is not enough to help you lose weight.
In the process of losing weight, first of all, it is not getting rid of fat that occurs, but the splitting of muscle tissue. Lack of power loads with an excess of cardio leads to a loss of muscle mass, and instead of an elastic toned body, you will not get the best result. It is known that the most effective way to burn fat in the long term is to increase muscle mass. The stronger the muscles, the better the metabolism, and the more energy is required to synthesize muscle tissue.
Another reason not to neglect strength training while losing weight is too much calorie deficit, which is easy to create if you limit the load with cardio training. Usually, such exercises are accompanied by low-calorie diets, and the body, faced with a deficiency of nutrients, goes into a mode of energy conservation. Thus, the metabolism slows down, and the process of losing weight is no longer effective. If you want to lose weight without harm to your health and maintain the effect of losing weight for a long time, you need strength training.
How to train
The load is necessary for each muscle group. Basic exercises must be present in training: deadlift, bench press, squats. Exercises for small muscle groups are also required. A full body workout activates the metabolism and speeds up the fat burning process by stimulating hormone production. The most effective weight loss strategy will be a combination of strength and cardio training, as well as a healthy eating system with a small calorie deficit and a balanced food composition.
When cardio is good for you
It is best to do endurance exercises after completing the strength portion of your workout. Fat begins to burn only 30 minutes after the start of physical activity, so after the end of strength exercises, cardio will be most effective. It will improve the results obtained during resistance exercise and speed up fat burning.
