The best exercise to lose weight and burn fat

Posted on January 22, 2014 by john in Fitness tips

You know what the best exercise to burn fat and lose weight?

If you’re like most people say that the cardio… you know what I mean right?

I speak to do half an hour or an hour (or more) of cardio medium / low intensity either outdoor jogging, swimming or cardio machines air.

Almost everyone believes this is the best way to burn fat, lose weight and get fit.

But unfortunately it is not…

I am speaking here of the “traditional ” cardio, ie a more or less constant intensity. There is another much more effectively than is called High Intensity Interval cardio or just ” intervals ” which almost nobody does.

But even the intervals are not the best way to burn fat.

Not that people make the mistake of relying on cardio to lose weight are losing all their time in the effort, but most of him.

Traditional cardio is not bad resource AFTER doing intervals and exercise are going to talk today.

And when I tell people that cardio is a waste of time, protesting : ” But Oliver, always told me to burn fat and lose weight, cardio ( traditional ) is a must, we will, it is an indisputable fact. ”

Yes, it is true, is a widespread message, but it is wrong. Still persists, especially the myth of the fat burning zone.

Also, for a long time it was thought that the earth was flat.

So what is the best exercise to lose weight and burn fat?

Without hesitation, the answer is in the title of this article. It is the resistance training.

And if you do not believe me, you do not understand, to convince you, then I will show a few scientific research to prove it.

Wait a minute What do I mean? What is resistance training ?

Oh yeah, do not yet said what it is. Training or resistance exercise is the type of exercise the body and muscles have to work against any resistance. Some common examples are:

Weights (machines, dumbbells, bar)
Bootstrap ( with your own body weight )
With rubber bands or other form of similar strength.

Now, there are many ways and “styles” to do resistance exercise and depending on how you do it ‘ll be wasting your time or you can get some really amazing results. Whether you are male or female.

If you’re a girl and you’re saying you do not want to lift weights because I do not want to get strong, keep reading that there is a message for you at the end.
Why the resistance exercise is the best exercise to burn fat

1. You burn more fat after training

Everyone focuses on burning fat / calories during the workout, which in itself is not bad. With traditional cardio yes many calories are burned on the spot.

But when the workout ends soon the amount of calories your body burns, metabolism returns to normal levels.

So if your efforts to burn fat consist of an hour of cardio every day, because every day there are 23 hours in which no burn more calories than normal.

Science and experience this indicates that the calories you burn when you do sports or exercise that matter when it comes to losing fat.

If you exercise with resistance correctly, you could burn more fat than normal up to 38 hours later demonstrated in studies like this.

That is, your metabolism stays fast one and a half. If you train Monday morning, have a higher metabolism until Tuesday afternoon.

Is that okay ?

Why, what if I tell you that this “post- combustion ” effect is achieved with only 30 minutes of training ?

Now you believe it, right?

Two. Produces beneficial hormonal changes.

The cardio if you do it for a long time, increases cortisol, a hormone known as ” the stress hormone “. When sharply raises cortisol, the body wants to store fat, not burn it.

This is a problem.

The exercise resistance also increases cortisol, however increases both growth hormone and testosterone. These 2 hormones help the body burn fat and counteract the effect of cortisol.

Ie, resistance exercise causes hormonal changes in the body that make it burn more fat and have more energy and vitality. Something that makes the traditional cardio.

3. The resistance exercise maintains and even increases metabolism if you diet.

To lose weight you have to control the power and have a caloric deficit, that simple…

What happens is that during times of strict diets and much cardio (typically people do to lose weight ) low metabolism and lose muscle.

It means you have to eat less and do more cardio to lose fat. I think absolute torture.

However, this does not happen if you combine the diet (be strict or more sensible ) with resistance exercise. Even with very extreme diets, exercise with resistance makes only lose fat, not muscle, and increase your metabolism.

In one study, thanks to resistance training, 12 weeks after a group of boys lost an average of 14.5 kilos of fat each, maintained their muscle mass and increased their metabolism despite only eating 800 calories per day (one burger and fries is much more than this).

In the same study, the boys from the group did cardio with the same calorie intake lost muscle mass and their metabolism down.

April. Exercise resistance is (or should ) be more interesting and fun than the cardio.

I say ” should” because I mean do it in a proper way, which does not usually happen.

One question how do you make it more varied and interesting one hour traditional cardio? Think of some ways.

I can only think of the following

listen to music
Talking to a friend / friend during training
Change position on the machine or cardio machine
Running for a beautiful site
Read a book, magazine or watch TV
Shouting loudly every 5 minutes ! ” I ‘m getting in shape, I feel super good, wooohoooo ! ”

Well, maybe some of these ideas are more effective than others for the better over time, but still makes you get any better results.

Notice : Please do not yell at the gym.

Joking aside, I hope you understand what I mean. Traditional cardio is boring and monotonous and whatever you do to make it interesting (well run by a very charming beautiful site ) remains a bore.

Boring and ineffective…

But the resistance exercise is another thing.

If you do it properly, in a dynamic way and use exercises that involve the whole body, not only get better but it is very hard to get bored.

Monotony is very easy to avoid if you do things right.

All the movements you should do in a good session of resistance training have many variations.

Strides, squats and pushups / lizards are examples, each of them has many versions.

For example I have a list of more than 50 versions of pushups / lizards !

And when you consider the variety of gadgets, toys and other objects of fitness to get you see in gyms today, you can not tell me you get bored training.

The key is to focus on technique and movement that your body makes. This means that you get involved more, mentally and physically. Time passes faster and better.

And your results will not be compared…
A message for girls

Many girls do not do this type of training (at least with adequate intensities) because they think they are going to get as a man with huge muscles.

I fully understand your concern.

I promise you will not end up like this…

I know many girls who tell me they did not do resistance training because they earned muscle mass, especially in the shoulders and legs. Although it was not much muscle, was too much.

When they tell me what they did, they keep wondering why. Were very typical bodybuilders workouts that focus primarily that, to be as large as possible.

A type of workout that has nothing to do with what I propose here.

The “woman” you see above went well for a combination of years and years of hard training and a lot of pharmaceutical bodybuilding aid ( and I’m not talking about paracetamol).

If you train properly I promise you’re not going to put like a bug, have more strength, less fat, cellulite and everything will be ” in place “. And with a very feminine body.

Look at the strength that a girl can have without losing the girl form.

Conclusion : The Resistance training is your best resource to lose weight, burn fat and have a sexy body.

You know you always say your best tool you have your controlled feeding. From experience with clients, and ensuring science and the world’s best experts on the subject, hows Alwyn Cosgrove Rachel Cosgrove and, I can tell you that exercise is essential with adequate strength to achieve your goals to burn fat and have a ideal body.

And not just get them but keep them, is a strategy that makes you stay fit for the rest of your life.

In my opinion the traditional cardio is not a total waste of time, but it is a very inefficient way.