IS CARDIO OR WEIGHT TRAINING BETTER FOR WEIGHT LOSS?
Although this is true, weight training has added benefits for your body that you simply can’t achieve with doing cardio alone. Increasing your lean muscle mass can help speed up your body’s fat-burning ability and could be your key to permanent weight loss. Evidence continues to accumulate on the benefits of adding some type of resistance or strength training to your workouts. With benefits that spread across the health spectrum, researchers now believe strength training can play a vital role in long-term weight loss.
Miriam Nelson, author of Strong Women Stay Slim (Nelson, M. E. 1998, Strong Women Stay Slim. Australia, Bantam Books.) and a researcher at Tufts University in the US, found that women who followed a weight-loss diet combined with weight-training exercises lost 44 per cent more fat than women who only followed the diet. “Researchers have discovered something disturbing: when women diet, at least 25 to 30 per cent of the weight they shed isn’t fat, but water, muscle, bone and other lean tissue,” Nelson says. But strength training can help us to lose excess fat rather than vital tissue.
Generally speaking, our bodies need to burn more calories (energy output) than we eat (energy input) in order to lose weight. Cardio is just one form of exercise that can help contribute to this “energy output”. There are many different types of cardio – the most popular being walking, jogging and sprinting. Depending on what your fitness goals are, there are certain types of cardio that are better suited than others. For example, if you want to focus on fat and weight loss, then LISS (Low Intensity Steady State) is perfect.
This is because walking burns the most fat per calorie compared to jogging and sprinting. Without going into too much detail, fat requires oxygen in order to be metabolised (broken down) for energy. The lower the intensity, the more oxygen is available to be used by the body to break down fat. When you are jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy. Regardless of the intensity, cardio is great for increasing fitness levels and building stamina.
So many women get scared of lifting weights because they are afraid it will make them appear ‘bulky’. This is not true, and is honestly one fitness myth which we wish would go away! Although doing steady state cardio (walking or running at the same pace) may burn more calories per minute, resistance training will continue to burn calories even AFTER you have completed your workout! Yep that’s right, if you lie on your couch after and watch a movie – your body is still working and burning off calories. This is known as EPOC (Excess Post-Exercise Oxygen Consumption). Another great thing about resistance training is that you lose mainly fat, compared to cardio where you lose both fat and muscle mass. Although losing muscle mass will mean your weight on the scale is lower, it probably won’t give you the body you are after. This is because ‘tone’ comes from well shaped muscles, and resistance training protects, shapes and maintains those muscles.
People on low-kilojoule crash diets slow their metabolic rate and their lean muscle mass will deteriorate. Losing weight on these low-kilojoule diets can also exaggerate the sagging and softness of the skin when it’s not filled out with lean muscle mass Hundreds of BodyOlogy clients say after our treatments –“Your strength and energy increases and, after about 3-4 weeks, you start to see some muscle definition and lose body fat.” Our treatments are very advanced and although you will feel an almost immediate gain in strength, definition depends on your body fat content, which whilst you are using our technology, we are not only burning the fat but at the same time, rapidly increasing lean muscle mass. Experts say metabolism is, for the most part, determined by our body’s lean muscle mass.
“One kilogram of muscle will burn about 627 to 1465 kilojoules per day, while 1kg of fat only burns about 20 to 40 kilojoules per day.”So it makes sense to try to not only preserve lean muscle mass, but increase it.” “It takes a while for your metabolism to kick in, but when it does it’s like a freight train,” says BodyOlogy senior therapist, “we watch people shrink and when women realise that by gaining lean muscle, you will not bulk up, they relax and begin to enjoy their new transformed bodies”. After the age of 20, our lean muscle mass starts to deteriorate. Without training we can lose between 2.2 and 3.2kg of lean muscle every 10 years.
Without lean muscle, our skin can sag and the texture appear less defined. You don’t need to build large muscles. As little as 1.4kg of lean muscle can increase your resting metabolism by about seven per cent. Whether you want to build or maintain your lean muscle mass, BodyOlogy technology can assist. We need to move beyond the number on the scales and think about the change in clothing size and other benefits of developing lean muscle mass. The benefits also as we age are endless!!
Issues with weight training
In our younger years the majority of our body was made of muscle. However, with each passing year those muscles shrink in terms of fat without the added stress placed on them by weights and strength training. Strength training is a general term that has become synonymous with weightlifting and resistance training. Physiologically it produces increase in muscle size, improve muscle tone, increase muscle strength and an increase in tendon, bone and ligamental strength.
One of the biggest benefits of strength training is an increase in physical performance. While this physical performance may be important for an athlete it can also be important for weekend warrior or the young mother who must lift her infant each and every day. Performance is only defined on an individual basis and is always important in our daily living activities. Our strength and endurance will contribute to improvement both in sports, hobbies and our work.
Another benefit of increasing lean muscle mass is to improve overall appearance which directly influences self-esteem and our level of self-confidence. Strength, muscle tone and metabolism will improve. This gives an individual a fit appearance, improves their self-confidence and increases the number of calories burned each and every day, even at rest. Research has found that we all lose one kilo + of muscle every year after the age of 30 which actually reduces our basal metabolic rate. This means that our bodies use less food and, eating the same amount of food that we did before, we continue to gain weight. We can reverse this process by incorporating strength training into our exercise routine which helps to increase the amount of calories burned. Improving our lean muscle mass also decreases the risk of sustaining an injury.
Whether we are participating in any sporting events or not, we are at greater risk of injuring ourselves, even climbing the stairs, when our lean body mass is lower. Our muscles serve as shock absorbed or and also help to balance ourselves. Well conditioned muscles will lessen the repetitive landing forces when we do weight-bearing exercises such as playing basketball on the weekend or going for a long walk with our best friend. Strength training will also help to improve bone density over time. The correct amount of bone will be laid down appropriately when we stress the bone through exercise and lifting weights or using resistance training.
Instead, they will look better in their clothes, appear more toned and fit as well as walk taller and stronger. Strength training also reduces the risk of coronary artery disease and aids in the rehabilitation and recovery of any injury. While strength training will help to prevent injury it will also help in cases where injuries are unavoidable to be rehabilitated more quickly. Strength training also helps us to age gracefully. As we age we have less likelihood of falling and injuries if our bodies are lean and towns.
Strength training enhances our muscles and reduces body fat which helps prevent sagging in other body parts! There are a multitude of reasons why strength training should be added to your exercise regimen. In fact, researchers also found that those who cannot, or do not have the time, to perform cardiovascular exercise should incorporate strength training and stretching to gain some of the same benefits. BodyOlogy can save you the expense of the gym and increase lean muscle mass whilst you just lay down and relax for one hour.
We can target any area of your choice and we can also (whilst building lean muscle mass) increase your core strength tenfold, this assists you in daily life with everything that you do, it slows down the normal ageing process and avoids injury as we go through life.BodyOlogy is your answer.