01/7Does weightlifting help us lose weight?
Losing body fat is a common fitness goal, but the best way to achieve it often sparks debate. Blending both cardio and strength training into your workout program may be the key to losing the extra weight and getting a leaner physique. According to recent studies, weightlifting and cardio exercise can both be equally beneficial for reducing body fat. Here’s an explanation of why this combo functions as well as a quick routine to get us going.
02/7Strength training vs cardio: What the research says
A recent study published in the European Heart Journal concluded on the effectiveness of strength training for fat loss. In this study, 406 overweight or obese adults were divided into three groups: resistance training, aerobic training, and a combination of both. Each group engaged in one hour of supervised exercise three times a week for a year. All participants followed the same dietary advice and maintained their regular lifestyle outside of the exercise regime.
The results were fascinating. All three groups lost an equal amount of body fat, challenging the common belief that cardio is superior for fat loss. Interestingly, the strength training group consumed 100-200 more calories daily than the other groups, suggesting that with equal calorie intake, they might have lost even more body fat.
03/7What are the benefits of strength training
While cardio is known for improving cardiovascular health, strength training offers its own set of unique benefits:
1. Muscle tissue burns more calories at rest compared to fat tissue, helping to boost your metabolism.
2. Regular resistance training helps build and maintain muscle mass, improving overall strength and body composition.
3. Weight-bearing exercises increase bone density, reducing the risk of osteoporosis.
4. Strength training enhances your body’s ability to manage blood sugar levels, which is crucial for overall health.
Cardio and strength training: Can they be the perfect combo?
While strength training is powerful for fat loss, adding cardio into our routine is essential for overall health. Cardio exercises improve heart health, enhance endurance, and help burn additional calories. Combining both types of training can lead to more balanced fitness results.
04/7A simple exercise routine for fat loss
To maximize fat loss, it’s important to add both strength training and cardio into our workout routine. Here’s a balanced exercise plan that combines the best of both worlds, helping you achieve our fitness goals effectively.
Day 1: Full-body strength training
Start the week with a full-body strength training session. Begin with a 5-10 minute warm-up of light cardio, such as walking or jogging, to get your blood flowing. Then, move on to your main exercises:
Squats: Perform 3 sets of 12 reps. Squats are excellent for targeting your lower body muscles.
Bench press: Do 3 sets of 12 reps. This exercise focuses on your chest and triceps.
Bent over rows: Complete 3 sets of 12 reps to work your back muscles.
Deadlifts: Perform 3 sets of 12 reps for a comprehensive lower body and core workout.
Planks: Finish with 3 sets of 30 seconds to strengthen your core.
05/7Day 2 and day 3
Cardio days are essential for burning extra calories and improving cardiovascular health. Start with a 5-10 minute warm-up. Then, engage in High-Intensity Interval Training (HIIT) for 20 minutes. Alternate between 1 minute of sprinting and 1 minute of walking. Conclude with a 5-10 minute cool-down and stretching to prevent injuries.
Day 3: Rest or active recovery
Rest days are vital for muscle recovery. However, we can still stay active with light activities such as walking, yoga, or gentle stretching. These activities help keep our muscles loose and promote blood circulation without overexertion.
06/7Day 4: Lower body strength training
Focus on the lower body with another strength training session. Start with a 5-10 minute warm-up. Then, perform the following exercises:
Lunges: Do 3 sets of 12 reps per leg to target your quads, hamstrings, and glutes.
Leg press: Complete 3 sets of 12 reps to strengthen your legs.
Leg curls: Perform 3 sets of 12 reps to work on your hamstrings.
Calf raises: Finish with 3 sets of 15 reps to tone your calves.
Russian twists: Do 3 sets of 15 reps per side to work on your obliques and core.
Day 5: Cardio
Another cardio day will help maintain your cardiovascular health and burn additional calories. Warm up for 5-10 minutes with light cardio. Then, engage in 30-45 minutes of steady-state cardio, such as cycling, jogging, or swimming. Finish with a 5-10 minute cool-down and stretching.
07/7The rest of the days
Day 6: Upper body strength training
End the week with an upper body strength training session. Begin with a 5-10 minute warm-up. Then, perform the following exercises:
Pull-ups: Do 3 sets of 10 reps to work on your back and biceps.
Shoulder press: Complete 3 sets of 12 reps for your shoulders.
Bicep curls: Perform 3 sets of 12 reps to tone your biceps.
Tricep Dips: Do 3 sets of 12 reps for your triceps.
Ab rollouts: Finish with 3 sets of 10 reps to strengthen your core.
Day 7: Active Recovery
Use this day to rest and let your body recover. Engage in light activities like walking, yoga, or gentle stretching to keep your muscles flexible and promote recovery without putting too much strain on your body.
(Images: Canva)
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