To burn more fat…cardio or weights?
If you ask is you burn more fat weights or cardio 99% of respondents would answer almost certainly the cardio burns more fat than weight, no more than seeing people who start in the sport you want to lose weight the hours spent in the bicycle elliptical or static.
But if we think the answer well, and we did not stay with the surface of the matter, which is none other than the caloric wear when exercising the right answer would be, no doubt, weights. In this simple post we will reason why this response in order to put some light on all this neophyte people who know it best to burn excess adipose tissue (fat) from your body.
Burn fat with cardio when
If we rely simply on the fact burn fat when you exercise there is no doubt that cardio is the winner of this battle regarding weights, and specifically the cardio moderate, that aerobic exercise performed at a rate low cardiac, between 60-65% of our maximum.
This is so simple, no more no less, at that rate the body prefers to use energy reserves of adipose tissue rather than muscle glycogen, the most intense moments reserve for anaerobic exercises. This does not mean that no glycogen is used, but more fat than glycogen is used, hence it is said that moderate cardio burns more fat than weight, for example.
But at one point later we will see that the fitness will be our enemy slowly.
Burn more fat with weights
Of course, everyone, even those starting out today in the world of weightlifting or cardio knows that far fewer calories are burned in a cardio session, and that during this anaerobic exercise, the main fuel will be it’s mostly glycogen, not fat.
But there is a concept we have already spoken about 2 or 3 thousand times, the EPOC (excess post-exercise oxygen consumption). After the weights metabolic rate remains high relative to resting values, so that after the body to return to its equilibrium state.
During that period of COPD increased oxygen consumption is higher compared to the pre-weight period and, considering that oxygen consumption is directly related to energy expenditure, more calories (mostly fat) are used during this period (to consume oxygen liter approximately 5 Kcal) are used.
But this does not make the weights are much better burning fat than cardio because it also may increase the EPOC performing cardiovascular exercise, particularly if we perform HIIT (interval training high intensity) can also raise much more than with cardio moderate.
Most muscle metabolism
So far it would seem that the most logical response to the question of this post answer is that the cardio earn more than the weight, thanks to the cardio HIIT, the hoard to burn fat, but there is a compelling reason that we must consider, the muscle. Yes, the amount of muscle you have your body will we burn more fat without having to do anything else the rest of the day.
The basal metabolism of a person is directly related to the amount of muscle you have the person, and this is often overlooked much. In order to understand, a person weighing 80 kg with 10% fat will have higher basal metabolism if weighed 80 kg but with 20% fat.
As more muscle you have a higher person will have the metabolism basal, and muscle gain is achieved with weights because the cardio what is going to get is almost the opposite, catabolize muscle and lose amount thereof (we are assuming that only done cardio).
In the first point we have said that with moderate cardio burn more fat at the time of the exercise with dumbbells, but there is something we must take into account and will also directly affect fat burning, the state cardiovascular fitness, which can be a handicap in as you begin to improve.
For a person who starts on the cardio, with a status so low, you will burn more calories than when you go getting in shape. Ever you have to run farther or faster pace to burn the same calories as improve your cardiovascular fitness your body will adapt and burn less.
But with the weights occurs almost the opposite, to keep improving the fitness of the individual increasingly able to perform more intense workouts with more volume, higher quality, and this will directly affect muscle enhancement, and thus raise your basal metabolism.
If you want to burn fat at a particular time moderate cardio may be an option, even with HIIT cardio can raise COPD, but if you want to burn fat more effectively and in a more lasting way the weights are the right choice, so we can deduce that the weights are the best fat burning cardio.
Obviously the ideal would certainly perform both cardiovascular exercise and anaerobic exercise (talk about high intensity exercise eye, not those “weights to define or tone” that many monitors put in gyms for women and beginners lightweight and many reps) and above all accompanied by a good diet.