It is a common misconception that if you are attempting to lose weight, you should start with aerobic exercise and lose the fat first before adding to strength training. Strength training is of course mass the topmost element in the development of strength and muscle mass. We already know that. What few people realize that strength training can also fat loss dramatically increase, although it occurs through an “indirect effect.”
Strength training is anaerobic and therefore Burns carbohydrates (sugar). Heart cardiovascular exercises such as jogging, cycling, classes, step or Stairclimbing are aerobic and therefore fat to burn. It seems so logical focus on aerobic exercise for fat loss. Something interesting is happening “under the surface” but if you lift weights. Weight training increases your muscle mass – aerobic training does not. Low-calorie diet and aerobic exercise without weight lifting can make thick muscle – in fact to lose, it may indeed! If you lose muscle mass, your metabolism slows down, and that makes it easier to gain fat. If you increase your muscle mass, you increase your metabolism. And depending on your metabolism is faster, the more fat you will burn throughout the day – even while you sleep! This explains why bodybuilders, can have extremely high muscle to fat ratio, lean remain open all year round without doing much aerobic work.
Body fat to lose, as quickly and efficiently as possible requires a three-pronged approach. Strength training must be equal to diet, aerobic exercise and . All three ingredients are essential. If you neglect one of these components, will your objectives to prevent or at least they jeopardize your results.
The most amazing thing about this fusion of weights, cardio, and nutrition is that the effects of the three parts are brought together not linear, but exponential. The synergy between the two supplements and increase the results. The result is an efficient metabolism and a lean, muscular body. The thermal effects of the diet improves your metabolism, it is raised for several hours after each session of cardio and it rises with every ounce of lean body mass that you add.
“Seven habits of highly effective people” author Steven Covey wrote, “synergy means that 1 + 1, 8, 16, or even 1600 can equal. Synergy is everywhere in nature. If you together improve two plants plants that roots and the quality of the soil, so that both plants grow better if they were separated. If two pieces of wood together hold much more than the sum of the weights of each separately held. The whole is more than the sum of its parts.”
The best you can hope from diet and aerobics alone is a “skinny fat person.” You can lose weight, diet and aerobics, but much of it will muscle, decrease your fat-to-muscle ratio and take on a “soft” look. It is not uncommon for a woman 5 feet 4 inches tall, weigh 125 pounds and 25-30% body fat. After the height and weight of Metropolitan life tables, 125 pounds is ideal for a medium-framed 5′ 4 “- female, but 25 – 30% body fat is extremely bad for everyone! Without strength training, you will never your muscle to fat ratio to optimize and you will always fight to keep fat permanently.
If you have time very limited, and your main goal is to lose fat, you should do a short training program and spend most of your time focused on heart cardiovascular exercise. But never neglect the weights completely – for both, and if possible, dedicate each equal time.
Last but not least, don’t forget that weight training, not cardio workout is what shapes and forms the muscles. Simply put, makes you lift weights better watch out! You want a lean, hard, fat-free body, then out get the bike or the treadmill out of the aerobics studio and get some barbells and dumbbells! No longer just for “Muscle heads” lifting weights.