Fat Loss Training | Focus on Lifting Weights [qYep2ZkQa]

Fat Loss Training | Focus on Lifting Weights [qYep2ZkQa]

To apply for 1-on-1 Online Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/ ------------------------------------- In a previous video, we have discussed how maintaining a calorie deficit is key for fat loss. The easiest way to create a calorie deficit is by eating fewer calories and exercising regularly. Let’s focus on the training side of things today. There are many ways you can go about exercising for fat loss. But the important question is what type of training will help you burn more fat and maintain more muscle at the same time. Or in other words, should you focus on cardio or weights for fat loss? The natural tendency of many people when they want to lose fat is that they start doing more cardio and less lifting weights. From a calorie-burning point of view, this initially makes sense. In one study, a full-body workout that involved 30 sets of lifting weights burned a bit over 200 calories in young adults. If we compare this to the calories burned with cardio, a 175 lb. male that runs 3 miles in 30 minutes will already have burned roughly 300 calories. The exact number of calories burned with exercise will differ per individual depending on factors like training volume, intensity, and your size. But if we speak in general terms, the number of calories burned while lifting weights is considerably lower than during cardio. Even if you account for the afterburn effect that you get with lifting weights, cardio still burns more calories. Now, if cardio clearly burns more calories than lifting weights, why do I still suggest you focus on lifting weights? Well, assuming your main goal is to get a more lean and defined body, losing fat is not the only concern with a fat loss phase. You also want to at least maintain muscle while losing fat. If you are restricting calories and not lifting weights, your body will more quickly use muscle for fuel. This can lead to a so-called “Skinny Fat” look at the end of your diet, in which you still have stubborn body fat little muscle mass. Consider that the human body is highly adaptive, it will not hold onto unnecessary extra weight like muscle if you do not use it. So to give your body a reason to preserve muscle, we need to lift weights. This explains why studies show that lifting weights improves muscle retention while cutting. Now you may be asking yourself, will I still be able to lose fat effectively if I focus more on lifting weights instead cardio? Absolutely, but your nutrition requires more attention. You want to focus on creating a calorie deficit through nutrition first. You can do this by restricting calories. When you restrict your calories via nutrition properly, doing extra cardio will not be needed to see fat loss progress. But this does not mean you cannot do any cardio at all. I suggest many of my clients to start with only 1 or 2 cardio sessions per week to train the cardiovascular system. This has general health benefits like improved heart health and enhanced endurance. Also, cardio is something you can use as a tool to break through fat loss plateaus as you are deeper in your fat loss phase. Say for example you go from 220 to 180 lbs.Moving around a 180 lb. body requires less energy, so the number of calories you burn per day decreases. As a result, your calorie deficit decreases and your fat loss slows down or even plateaus. Dropping your calories down further to increase fat loss may not be realistic since you are already low in calories. In this case, adding a few cardio sessions per week is beneficial since it helps you increase energy expenditure. ------------------------------------- SCIENTIFIC REFERENCES: Calorie Burn Weight Lifting: https://www.ncbi.nlm.nih.gov/pubmed/20886227 Afterburn Effect Lifting Weights: https://www.ncbi.nlm.nih.gov/pubmed/17101527 Prevent Muscle Loss While Cutting: https://www.ncbi.nlm.nih.gov/pubmed/28871849 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522839/ ------------------------------------- Background music by Ryan Little - Lovesick. (Nomad's Heart) - https://thmatc.co/?l=3484FA7D

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