When it comes to fat loss, people tend to do a lot of cardio and diet. What actually cardio do? Cardio shrinks you down. It not only shrink your fat but also your muscles. Yes, only high intense cardio can shrink your muscles. It can lead to muscle loss and then people think that they have loose their fat when they see their dropped weight on a weight machine. So is it good to do cardio or not? Yes, of course, you must do cardio but to develop your cardiac strength and not for a fat loss. When it comes to fat loss, weight training is the better option than cardio.
Why weight training is better than cardio for fat loss? While cardio burns calories when you are performing it, weight training can burn your fat also after your workout even when you are resting. A well-designed weight training with diet can burn your body fat more than cardio and diet.
How weight training helps to burn fat after a workout?
This process is called the afterburn effect. Afterburn effect is additional energy expenditure after exercise. It is also called as EPOC “excess post-exercise oxygen consumption”.
Our body performs various functions in resting time such as CNS System, cardiovascular system, respiratory system, digestive system, muscular-skeletal system, muscle reparation system, and many more. All these functions require oxygen and oxygen consumption increase after a workout and it requires additional calories. So additional calories are burned after a workout during resting time. Our muscular-skeletal system and muscle reparation system requires more calories, thus it burns more calories after the workout. The afterburn effect of weight training can last from 1 day to 4 days.
Now how much your body can burn extra calories after a workout depends on how good is your BMR (Basal metabolic rate). BMR is the total number of calories that your body needs to perform the various functions in resting time. These basic functions are all that we have seen above. So how to increase your BMR? To increase your BMR you have to build muscles. Because after a workout your body starts muscle reparation which burns more calories during your resting time. A 1 a pound of muscle burns 50 extra calories during the resting time and 10 pounds of muscles 500 calories. Which means more you have muscles more you will burn calories. Targeting the major muscles of your body like back, chest, and legs is one of the best ways to increase your BMR because these muscles burn more calories in resting time.