one thing about burning fat the first
thing people think about is cardio for
decades we've been taught that cardio is
great for fat burning because it keeps
you in this magical fat-burning zone
theoretically it makes sense since your
typical steady-state cardio such as
walking and jogging primarily utilizes
the energy system known as the aerobic
energy pathway which creates energy
through combinations of glucose
byproducts oxygen and most importantly
fat stores so yes it makes perfect sense
but mostly on paper in real-world
applications we see that traditional
cardio is not as effective as it seems
even with the fat burning zone the
amount of energy burned with cardio
isn't as significant as cardio
enthusiasts would lead you to believe
cardio's low intensity means lower usage
of energy compared to something more
intense which means in order to burn any
significant amount of calories we'll
take upwards an hour or more people
these days simply do not have that
luxury of time weight training on the
other hand is a very different monster
strength training is greater intensity
will allow you to burn calories at a
much faster rate reason being is that
weight training allows you to engage
your larger and stronger type to muscle
fibers which are much more energy
demanding than the type one fibers
predominantly used during cardio the
higher intensity is so taxing to the
body that it's still burning calories
even after you're done working out this
states known as excess post-exercise
oxygen consumption
aka EPOC aka the afterburn has shown to
burn upwards 75 calories or 33% more
than your traditional cardio 16 hours
after the workout might not be much up
front but remember that you're spending
much less time at the gym and it can
definitely add up some studies suggest
that epoch from strength training is
still elevated even 36 hours later and
the best part of it is that roughly 80%
of those calories come straight from
your fat oh and we're not done just yet
let's talk about building muscle in
order to build muscle your body has to
send a strong enough stimulus to the
brain to activate the hormones and
satellite cells involved in muscle
hypertrophy that stimulus is best
provided through resistance training
not so much cardio in fact cardio has
such a low stimulus your body does not
prioritize on keeping your large room
type 2
so fibers meaning as you lose weight and
fat you might be losing muscle mass as
well with resistance training you'll
still lose the fat as we saw with the
afterburn effect but also preserve or
even build muscle along the way and the
good thing is that you'll burn even more
calories the more muscle mass you have
on your frame so now knowing that
strength training can definitely help
you burn fat effectively it's also
important that you do the type of
exercise routines that are best for it
perhaps the best would be exercises that
involve heavy compound movements that
target multiple muscle groups at once
the more muscles being engaged the more
energy and calories being burned
it also should focus on an intensity
that will have you reach muscular
failure at around 15 to 20 reps this
allows you to engage all of your muscle
fibers which will allow for a greater
metabolic demand which once again burns
more calories as well as improved muscle
growth and it's also important that the
exercises are done at a rather quick
pace to minimize the amount of time
spent in the gym the most common
training methods that cover these points
are circuit type training and interval
training both utilizes multiple
full-body or compound exercises with
very little rest in between this
requires you to push near your maximal
effort and burn as much calories as
quickly as possible while pushing your
muscles to the limit all of these
exercises for under the umbrella known
as metabolic resistance training
metabolic as in pushing your calorie
burning and energy systems to its limits
by using resistance training exercises
give it a shot and see how it goes for
you now this doesn't mean you should
avoid cardio and just do resistance
training after all cardio does have
great benefits such as building
endurance and improving heart health but
if fat burning is a huge goal for you
and you don't want to tediously spend
hours and hours grueling through your
workout metabolic resistance training
might be for you but if you enjoy cardio
then continue to do so what are other
exercises that you use and found great
fat burning results share in the
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