Both cardio and weight lifting are essential elements for a weight loss program. Most individuals looking to lose weight are under the impression that cardio is the ultimate way to reduce body fat. On the other hand, some are intimidated by weights and fear it will make them bulky. In fact, weight lifting actually has more benefits than cardio when it comes to weight loss. Celebrity trainer Valerie Waters comments, "Don't be afraid of weights. They're the quickest way to change your body."
Benefits of Cardio
In addition to burning calories, cardio helps improve your fitness level and prevents cardiovascular disease. The number of calories burned during a cardio session is dependent on the level of intensity and duration. Wayne Westcott, director of Research at the South Shore YMCA in Quincy, Massachusetts, says a person can burn between 10 and 12 calories a minute when running or cycling. Furthermore, it's important to alternate between high and low intensity cardio to achieve calories burned and improved cardiovascular health. High intensity cardio increases your metabolism, burns fat calories (even after you've trained) and can typically be completed in 15 to 30 minutes, whereas low intensity can be completed in 45 minutes to an hour. Ultimately, the only way to effectively burn calories during a cardio session is by training within your target heart rate.
Benefits of Weight Lifting
Weight lifting alone is one of the best ways to lose body fat, increase your metabolism and burn more calories. Incorporate strength training to build lean muscle tissue (the only place your body burns stored fat) and maintain healthy bones and joints. According to Joe Franco, certified fitness trainer and Bodybuilding.com writer, for each pound of muscle you gain, you burn an extra 35 to 50 calories a day. Strive to build and maintain at least five pounds of muscle to burn an estimated 175 calories extra a day. Additionally, lifting weights not only improves your muscular strength and endurance, but also gives your body definition and shape.
Disadvantages of Cardio Only
Choosing to focus strictly on cardio inhibits the development of muscle. In reality, performing excessive amounts of cardio increases levels of cortisol-hydrocortisone in the body, resulting in the tearing down of muscle tissue. According to Bodybuilding.com's fitness expert, Lena Boone, the less muscle you have, the slower your metabolic rate.
Cardio and Weight Lifting Combined
Cardio combined with weight training will accelerate the fat burning process. If you plan on doing cardio and weights in the same time frame, weight train first. If you perform cardio first, you will be too exhausted to strength train, resulting in less weight lifted and less fat burned. To lose weight quickly, perform 30 to 45 seconds of strenuous cardio (e.g. jumping jacks) in between strength training.
Considerations
Hire a certified personal trainer to help you reach weight loss goals. Trainers can help you achieve an overall effective and efficient training program that incorporates both cardio and strength training. Include three days of high intensity cardio and two days of low intensity cardio, along with three days of total body strength training.
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