The short answer: lose weight and burn fat is best done through sustained cardio and / or by eating less. Lean body mass (muscle) building goes best with strength training. The combination of both is best to burn fat and build muscle mass. If you want to burn fat you need to simply eat less than you need (negative energy). Want to know exactly how it is? Then read the entire article.
How come you is heavier?
First, it is important to know how it is that you are heavier. your body uses and stores the energy you take in through food and drink. If you have more eating and drinking than you need, your body stores it in fat or muscle mass. Losing weight can be done in several ways: to eat less and / or by increasing your physical activity (sport and exercise). Below is an overview of the latest scientific literature about which method is best.
Endurance training (cardio)
Endurance training (more than 60 minutes per session) is a very effective method of losing weight. Research shows that people are able to lose a half kilos of fat in eight weeks by weekly cardio sessions. [2] A scientific review article shows that to lose weight obese people quickly weekly to do some endurance training. Without adjustment an average of 3 kilos of the participants to the diet lost in 30 weeks [3]. Possibly the effect is even greater when the participants also follow a healthy diet and relatively less to eat. Endurance training is thus a method of losing weight, but not the best method. Why do I explain later in this article.
Intensity, duration or interval?
Interval training is often used to improve the condition because it takes less time and get a better condition. But is also effective interval training to burn fat than endurance training? Endurance and interval training both deliver health benefits, namely increased insulin sensitivity, increased burning of fatty acids and a healthier cardiovascular system. [5] However, research shows that interval training is more effective than endurance training. [6] An interval training is often shorter, so the extra calories burned are outweighed by longer endurance training. If an athlete interval training for as long managed to maintain a long endurance training, it may be possible that there are more calories are burned, giving you yet more calories burned at the end of the line.
It is striking that most participants reported that they found an interval workout more enjoyable than an endurance training [7]. Therefore choose a training method that you like so you can last longer. This way you will end up burning more calories, which leads to a lower fat percentage.
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Weight training
Strength training is the most effective way to burn calories, but it has several important advantages. Strength training can improve bone density and if you do it right, you develop more muscle [8,9]. Against my expectations shows that strength training leads to minimal weight loss [11]. Various studies show that neglecting the effect of strength training on weight loss [12-14]. Interesting, because I always thought that strength was a perfect way to lose weight-not so true! How is this possible?
Strength training causes your body composition changes [14]. If you're trying to lose weight through strength it may be that your weight remains the same, because you lose fat is offset by increased muscle mass. Possibly strength certainly interesting because your net will lose body fat and looks sleeker.
Research you can conclude that prolonged cadiotraining (endurance training) certainly is effective for burning fat, but also leads to a small loss of muscle (lean body mass). [2] You just do not want to because those muscles ensure that your metabolism is maintained, making it easier to lose weight or stay on weight. The same is evident from another study in which researchers concluded that cardio training is a great way to lose weight [3]. Ask you whether this is the healthiest method. Researchers compared a group who did a group who did strength training only on cardio. The latter group lost a little bit of fat and got a lot of muscle. However, the group lost both combined a considerable amount of fat and also extra muscle developed; a win-win situation!
Healthy weight loss is to burn fat and maintain or increase your muscle!
Of course, you do not necessarily have to be a beefcake, but that extra muscle makes you easier to lose weight and looks something sleeker.
This is confirmed by another study in obese women, which has been discovered that the combination of strength training and cardio training is more effective than either strength training or cardio. [1] This makes sense, because you burn more calories when you do both. Two other review articles indicate that the combination of strength and cardio no more vetverbrandig leads a unilateral endurance training [15,16]. But the researchers that a combination of the two does lead to better control of blood sugar levels and an increased number of red blood cells in patients with type 2 diabetes (which translates to a better endurance). The study can be read that cardio is the most effective method for weight loss and fat burning. In addition, the researchers that strength training can be an important complement or substitute for cardio workout because you thereby maintains lean body mass (bone and muscle) normal.
What is the best way to lose weight? Strength and cardio! With this combination you lose fat and keep muscle mass intact. Ask your fitness instructor whether he can make a schedule of fitness exercises and cardio.
Calorie restriction and exercise
Caloric restriction, or eat less than you need, can lead to significant weight loss. Researchers showed a group of people 12 weeks less food than they needed; Participants were on average 10 kilograms off [3]. Remarkably, however, is that men lost 2.9 kg lean body mass. Women lost in this study, 2.2 kilograms of fat-free mass. If the same diet regimen followed by strength training, it appears that the decrease in lean mass was only 1.7 kilograms. The researchers suggest that this difference is due to sport ensures that the lean body mass better protection remains because the body retains more water and potassium.
A review article shows that calorie restriction is the most effective method to lose weight and burn fat [4]. The researchers indicate that strength and endurance training can accelerate fat loss and, furthermore, create a number of important health benefits (better endurance and a better functioning cardiovascular system).
Calorie restriction is a quick way to lose weight. Note that you do not lose too much muscle mass during weight loss. Make sure you eat enough protein to inhibit muscle breakdown. In addition, strength can ensure that a portion of the muscular mass remains intact.
Will burn fat fast?
A negative energy will always lead to weight loss. A negative energy you create by eating less and drinking, and / or exercise more. The more negative the energy, the faster you fall down. If you want you can so quickly lose fat and weight .. But if this is healthy? Lets you run the risk that you will not get all the nutrients within which the body needs. For I am not in favor to delete drastically calories this important cause. Furthermore, the risk of relapse big so you end up back at your old weight.
My advice: try to make a realistic long-term planning that you do it in a healthy way. Ask for expert advice from a professional (dietitian, doctor or personal trainer).
Conclusion
If you want to burn fat you need to simply eat less than you need (negative energy). lose weight works best with long-term cardiovascular and whether calorie restriction (less food). By fall just doing strength training you do so quickly. Lean body mass (muscle) building goes best with strength training. The combination of endurance training and strength training is the most healthy and the best way to burn fat and build muscle. I advise my clients to lose weight by combining strength training and cardio (although this takes a bit longer than by merely prolonged cardio and / or a diet with significant calorie restriction).
(Long-term) Clinically significant weight reduction
Increased physical activity 0-1 kg Little to no
Cardio 0-2 kg Possible, sustained training alone
Strength Training - Little to no
Combination of strength and cardio 0-2 kg Possibly, but only sustained cardio training
Calorie restriction and cardiovascular workouts 9-13 kg Possible
Recommendations for weight loss [4]:
* Weight management: at least 150 minutes of exercise per week
* Light weight: 150-250 minutes exercise per week
* Clear Weight: 225-420 minutes exercise per week
* Prevention of heavier after weight loss: 200-300 minutes exercise per week
