Cardio or Resistance training for Weight loss

Over my few years of training, both for weight loss and weight gain. I have come across many people telling me I need to do one thing or the other. Many personal trainers have told me that cardiovascular training exercises actually hinder muscle growth, or worse, eat away at your muscles. I have also been told that cardio can help you put on weight. Here are some of my own findings.

Resistance training

Resistance training is great! It involves a lot of hard work but it pays dividends when it comes to weight loss.Why do it think this? Because I – like most people, just want to look good. So what does this mean? It means putting on muscles mass and losing fat.

But what are the benefits and the caveats?

Benefits for weight loss

  • Improvements in muscle definition
  • Lose less weight and still look good
  • Burns more calories over a prolonged period (afterburn effect)
  • Increases your BMR

Caveats for weight loss

  • Burns fewer calories at the point of exercise
  • Typically only burns 300 calories per hour
  • Slower weight loss
  • Increase of muscle mass means the scales can’t be trusted

Cardiovascular Training

Cardio training is excellent for purely losing weight, but there is more to it than that. Here are some of the pro’s and con’s when it comes to cardio.

Benefits for weight loss

  • Running for an hour burns 800 calories
  • Improved stamina levels
  • Targets can be achieved easily

Caveats for weight loss

  • Reduces muscle growth
  • It can be hard to get started
  • skinny-fat look (when done without resistance training)

What should you do then?

Ultimately it depends on your final goal. If you wish to just lose weight then cardio is the way forward. Jump on a bike or get those running shoes on! For those planning on running. I’d suggest taking it easy at first and gradually building the distances.

On the other hand, if your goal is to have a nice lean magazine body – that the majority of people are dreaming of. You need to go and lift some weights to improve your muscle size and then go for a run afterwards to burn as many calories as possible.

What do I do?

I myself find myself delving into all kinds of exercising. I play tennis, I go swimming, I run and of course; I lift some heavy weights.

Have I got results? In a sense of the word yes. However, I am a long way off my end goal, but I’m a heck of a lot stronger and fitter than i used to be!


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