The short answer: lose weight and burn fat is best done through sustained cardio and/or by eating less. Lean body muscle building works best with strength training. The combination of both is 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 article.
How come your 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.
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 NEED to do endurance training weekly. Without adjustment an average of 3 kilos was lost for each of the participants of the diet in 30 weeks.
[3]. The effect is far greater when the participants also follow a healthy diet and have less to eat. Endurance training is thus a method of losing weight, but not the best method. I do explain later in this article.
[2] A scientific review article shows that to lose weight obese people NEED to do endurance training weekly. Without adjustment an average of 3 kilos was lost for each of the participants of the diet in 30 weeks.
[3]. The effect is far greater when the participants also follow a healthy diet and have less to eat. Endurance training is thus a method of losing weight, but not the best method. I do explain later in this article.
Intensity, duration or interval?
Interval training is often used to improve the condition because it takes less time, and is found to be very effective to burn fat.
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] Interval training is often shorter, so the extra calories burned are outweighed by longer endurance training. If an athlete managed to do interval training for as long as endurance training, then far more calories are burned, at the end of the line.
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] Interval training is often shorter, so the extra calories burned are outweighed by longer endurance training. If an athlete managed to do interval training for as long as endurance training, then far more calories are burned, at the end of the line.
It is striking that most participants reported that they found an interval workout more enjoyable than 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.
[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.
Against my expectations strength training leads to minimal weight loss. Various studies show that neglecting the effect of strength training on weight loss. Interesting, because I always thought that strength was a perfect way to lose weight-not so true! How is this possible?
Against my expectations strength training leads to minimal weight loss. Various studies show that neglecting the effect of strength training on weight loss. 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. 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.
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] Those muscles ensure that your metabolism is maintained, making it easier to lose weight or stay on weight.
[3]. Ask you whether this is the healthiest method. Researchers compared a group who did this to 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 first group lost both a considerable amount of fat and also extra muscle developed; a win-win situation!
[2] Those muscles ensure that your metabolism is maintained, making it easier to lose weight or stay on weight.
[3]. Ask you whether this is the healthiest method. Researchers compared a group who did this to 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 first group lost both 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 it easier to lose weight and looks 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. Research has shown 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, it is shown strength training can be an important complement for cardio workout because you thereby maintain lean body mass (bone and muscle) normal.
[1] This makes sense, because you burn more calories when you do both. Research has shown 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, it is shown strength training can be an important complement for cardio workout because you thereby maintain lean body mass (bone and muscle) normal.
