Losing weight and building muscle are kind of like a chicken-and-egg scenario where either one could come first, but both have a role in each other's success. Any weight-loss regimen that includes strength training will build muscle, but building muscle could also result in weight loss due to increased metabolism and a higher calorie burn. If both are on your goal list, work on them at the same time.
Losing Weight
Weight loss occurs when your body has a calorie deficit, either by eating fewer calories or burning more through exercise. Generally, it's a combination of both. While cardio burns significant amounts of calories, it would be in your best interest to include strength training in your exercise plan, which also burns significant calories. The addition of strength training will inevitably begin to build muscle, especially if you are a beginner strength trainer. Lifting weights will give you 25 percent more calorie burn after your workout, according to Wayne Westcott, Ph.D., director of research at a YMCA in Massachusetts. And 3 lbs. of added muscle will burn 120 extra calories per day when at rest.
Strength Training
Lifting weights will actually help you lose weight. The muscle-building effects boost your metabolism and keep you burning calories, even when you're not in the gym. Even just 20 to 30 minutes two to three times a week will provide results. If you're in a time crunch, MayoClinic.com states that just one set of 12 repetitions with a heavy enough weight will offer the same benefits as three sets. The weight you lift should be heavy enough where 12 to 15 repetitions are hard to perform, especially by the last few reps. In addition to the weight-loss benefit, strength training will also help you look and feel better, improve your joint flexibility and increase bone density.
Cardiovascular Exercise
How much cardio you should do per week depends on your goals. If you are trying to lose weight and build muscle at the same time, aim for two 30-minute sessions per week. Doing too much cardio while trying to build muscle can hamper your muscle gains, Bodybuilding.com says. Cardio can eat up calories that your muscles need for recovery. If you are solely looking to lose body fat and weight, increasing your cardio will be fine. However, doing cardio alone will not allow you to build muscle.
Added Benefits
If your goal is to lose weight and build muscle, attacking both goals simultaneously will be the most efficient use of your time. With the metabolic benefits of strength training and the calorie-torching ways of cardio, including both in your workout routine will be a no-fail way of achieving your goals. Including both in your workout regimen will aid in losing fat, improving body confidence, decreasing injury and relieving stress.
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