Cardio training burns more calories. Strength training increases your basal metabolic rate. What is better for losing weight?
You lose weight when your calorie expenditure is higher than your calorie intake. You regulate calorie intake through your diet. It is important to have a balanced, varied, and protein-rich diet. To lose weight healthily, a moderate calorie deficit of 300 to a maximum of 500 Kcal is sufficient.
Lose Weight with Cardio Training
Cardio training can be a real calorie burner. How many calories you burn depends on your body weight and your training intensity.
The most popular endurance sports are jogging, cycling, walking, and swimming. In the fitness studio, endurance is mainly trained on the cross trainer, bicycle ergometer, treadmill, rowing ergometer, or on the stair stairmaster.
High-intensity Interval training: HIIT
One way to optimize your calorie expenditure is interval training. Here, periods of high intensity exercise alternate with phases of recovery. By alternating between intense exercise and recovery, your body burns calories even after the training session.
It only takes 15 minutes to get your metabolism going. The duration of the individual phases depends on your fitness level.
Does Cardio Make You Skinny Fat?
Many women try to achieve their dream weight with cardio training. If you only try to lose weight through cardio training, you will also lose your muscles and associated muscle mass. The result: You look slim but have lost all curves and your body feels soft. You become skinny fat.
Summary:No doubt, You can lose a lot of weight quickly with cardio. And the more intensely you train, the more you burn. In addition, The interval method burns more calories than the continuous method. But through pure endurance training, you lose muscles and you become what some refer to as "skinny fat".
Lose Weight with Strength Training
At first glance, strength training does not seem suitable for losing weight. Especially since a weight training session doesn't burn as many calories as a lap on the treadmill, for example.
However, muscles are real calorie burners. The more muscles you have, the higher your basal metabolic rate. You can eat more without gaining weight. This makes it easier for you to lose weight.
Muscles give your body a beautiful shape. You strengthen your connective tissue and tone your body.
Summary: Strength training tones and shapes your body and more muscle burns more calories. Moreover, You can eat more and still lose weight.
Combine Cardio and Strength Training Correctly
It is recommended that you do not train both workouts one after the other. Your results will be better when your body has time to recover.
You don't have enough time for separate strength and cardio training sessions a week? The correct order depends on what is your training focus and what you enjoy more.
We recommend doing your strength training before cardio. When you lift heavy weights, you are more focused and effective when your energy stores are still full. You reduce your risk of injury.
After strength training, you can do moderate endurance training. Your energy stores are already empty. Your body is now going to your fat reserves.
Do you want to train cardio and strength in 20 minutes? Try a HIIT workout. You divide your strength training into intervals. You adapt the exercise and break times to your fitness level. The short break times will train your endurance. Pick exercises that you are confident in to avoid making mistakes.
Summary:Do strength training first, then endurance. Additionally, with a HIIT workout, you train strength and endurance at the same time.
Endurance training burns more calories per training session, but pure endurance training will . Strength training leads to a higher basal metabolic rate. You burn more calories all the time! Cardio or strength? It's all in the mix. Combine both types of training to get the best out of it. You can lose weight with both cardio and strength training.