Weight Loss 101 – Cardio Or Strength Training?

WEIGHT LOSS MEASURED ON SCALE VS. CHANGING BODY COMPOSITION

With the holidays just behind us, I see many people posting pictures of aerobic activities with comments on burning extra calories from their Holiday meals.

Excess body fat is bad for you. The real issue when it comes to fat tissue and long-term health is related to the level of inflammation it produces; fat tissue creates chronic inflammation.

So which is it? Cardio or Strength Training for weight loss?

Contrary to a long held belief, strength training is, as studies have shown, superior to cardio activities in caloric burn. Studies have shown participants blasting as many calories doing 30 minutes of weight training as they did running at a six minute-per-mile pace for the same amount of time. One of the downfalls of aerobic activities is that it requires your body to use a lot of extra oxygen, increasing total amount of oxidation stress and producing an overload of cortisol, also known as “the stress” hormone, which breaks down muscle tissue and suppresses the immune system.

Strength training is superior to cardio

The other huge benefit of strength training is that it boosts your metabolism after your workout and builds muscle that will further increase your fat-burning potential in the long run. With cardio activities, when you leave the gym, that’s it for your calorie burn. But when you do strength training, you’ll continue to burn calories for up to 72 hours. 

Now THAT’s some serious weight loss potential!

Recap: Cardio or Strength Training for fat loss? Strength Training is no 1. If you are engaging in cardio activities, make sure to add strength training to your weekly routine

WEIGHT LOSS MEASURED ON SCALE VS.  CHANGING BODY COMPOSITION

Excess body fat is bad for you. The real issue when it comes to fat tissue and long-term health is related to the level of inflammation it produces; fat tissue creates chronic inflammation. Visceral fat cannot be assessed by stepping on a scale

Visceral fat refers to fat that surrounds the internal organs. Levels of visceral fat in the body cannot be gauged by stepping on a scale. If we used only weight and height in assessing fat content, people who have lots of muscles would fall in the obese category.

As an example, let’s take two average size women who both have a similar diet, one who lifts weights and one who doesn’t.  Hypothetically, they could both weigh an average of 135lbs at 5.4 in height and appear externally to be the same dress size.  However, the woman who lifts weights could have a body composition of 19% fat and be considered fit, while the one who doesn’t could be over 30% fat, which would be considered obese. (The average fit woman’s percent of body fat is generally between 18.5 – 24.9%). A healthy diet could lower body weight, but not necessarily change one’s body composition.

Strength training lowers visceral fat

Strength training is a key component of lowering visceral fat, building lean muscle mass and improving body composition. 

In other words, women who do not strength train, or engage in a muscle building activity are at high risk of developing visceral fat and illnesses associated with being overweight, including heart disease. Excess visceral fat causes inflammation, which is a major cause of  autoimmune disorders and other illnesses. The more visceral fat you have, the more inflammation.

If you are just worried about losing weight to look better, you also should know that strength training done properly will burn as many calories as cardio will, but without the added overuse stress on the joints associated with injury; the added benefits is, it will also boost your metabolism and you will continue to burn calories up to 72 hours past your training sessions.

lose belly fat

Furthermore, fatty tissue contains less water than lean tissue.  Muscles contain on average 75% water, same as the amount in the brain. Fat contains only 10% water. Water plays a vital role in all of the systems in the body. It provides the means for the kidneys to work by filtering out toxins. Water is essential to life, making up most of our blood that circulates and provides nutrients and oxygen to the body. It is therefore another real important factor for women to pick up strength training.

Body Design Formula prescription strength training system will enables you to regain 20% to 50% strength, make you look and feel 15 years younger and potentially lead you to a pain free life

I’d like the opportunity, if you’ll allow it, to become your accountability partner – and share with you the tools that I have acquired in the past 10 years, that have enabled me to become pain free, recover my health and stabilize my weight.

To get things started, I’d like to offer you the opportunity to get on the phone with me for a full 1 hour complimentary strategy session.

We’ll cover things like what you’re currently doing well, and what areas could use adjustment, along with recommendations of what to do immediately to get back on the path to health, fitness, and happiness.

Are you ready to 10X your life?

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Book Your FREE Strategy Session NOW

Sincerely,

Batista Gremaud
Co-Founder/President ~ Dr Fitness USA
International Institute of Body Design
Professional Speaker, No1 Best selling author
Master Body Designer ~ Certified Personal Train

DrFitnessUSA.com

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