Friday, February 3, 2023

Use weights to lose weight or follow the 3/2 rule to stay in shape

weight training helps in reducing weight And it can be even more effective than just doing cardio when the goal is to lose weight. Till now we used to associate exercise with weights to toning and building muscles and cardio with fat loss. But we were wrong. Yes, weights have long been one of the most misunderstood exercises in fitness – the age-old stereotype of weights = hypermuscular bodies. In fact, recently Kim Kardashian told Gwyneth Paltrow on the podcast of goop That she got into shape by practicing weight-lifting exercises daily, focusing each session on a certain muscle group. But still, we believe that it is more effective to give priority to cardiovascular training for weight loss. And it’s not true. nutritionists already told us Christina Barros when we talk about it broken metabolism, “Strength training has been shown to have a positive effect on the metabolism, making it more flexible. We become so obsessed with cardiovascular training when we want to lose weight, however, our muscle cells Strength training is required”, said the expert.

weight to lose fat

Although its ability to reduce body fat percentage is underestimated, strength training helps a lot. And, moreover, it does it differently than cardio. If with cardiovascular training it is possible to burn calories during the performance of the activity, i.e., the energy needed to generate the movement is expended, with toning training something else is achieved. “Weight training is a form of training where the difference is in the type of stimulus: it produces an increase in active mass due to increased metabolism, With the weights you will be able to increase calorie burning during the rest of the day as a result of this increase in metabolism”, explained the team of Karoli Health Club, Trainer marcos vazquezforum creator revolutionary fitnessHe explains to us like this. “Weight, or strength training in general, will help us maintain or increase muscle mass while losing fat,” he explains.

Prioritize strength, but without neglecting cardio

Although the key to this retraining in terms of fitness is that weights also help with weight loss and, in fact, this part of training should be prioritized over cardio. This Doesn’t Mean We Should Stop Doing Aerobic Training, “To lose fat we must create what is called an ‘energy deficit’, ie we expend more than we eat. And this is easy to achieve by adjusting diet. However, adding some cardio can help us increase our energy expenditure. allows to increase and thus be able to eat a little more, reducing appetite, one of the great enemies of fat loss”, says Marcos Vazquez. and redefines the idea of ​​expert toning. “There’s really no point in toning up. What we can do is gain muscle and lose fat, and that’s how we’ll achieve that toned and defined look that most of us are looking for. Strength training is the most important and to reduce fat it is most important that you take care of your diet.

3/2 rule

While the success of any training will always depend on adaptation focused on particular needs, a good general combination would be to find a balance between weight training and cardio, as Marcos Vazquez explains, Do 3 strength days and 2 cardio (light aerobic exercise) a week,

Excessive Cardio Is Not a Good Idea

It’s also interesting to dismiss the idea that doing cardio alone helps with weight loss, while recognizing the need to lose weight to lose fat. ,If you do intense aerobic exercise almost every day, you will have practically no energy to do strength training., And as we said earlier, these workouts are essential for losing fat and maintaining health,” says the author of Revolutionary Fitness. That being said: Long live the weight.

Nation World News Desk
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