The problem with trying to lose weight is that you must burn more calories than what you consume. For starters, losing weight by lifting weights increase both short-term and long-term metabolic rates, which usually happens in the hours following an intense workout. Cardio training, on the other hand, only causes increased speeds in metabolic activity for a few hours following a workout session.
If you wish to go beyond the goal of cutting body fat to altering body composition, even the most intense of cardiovascular workouts will not suffice. To get the most out of your weightlifting, use dumbbells instead of the machines or cables. When doing bench press, make sure you ask someone to spot you if you’re working with weights that are unusually heavy for you.
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So naturally, the more muscle mass you have the more calories your body burns on it’s own. It is a popular meditative technique to clear the mind from accumulated stress as well as to get in touch with nature. Keeping your body deprived of its caloric requirements forces your body to begin burning through its own tissues for energy. The total volume of lean muscle mass in the body is also maintained hence creating a permanent effect in metabolic rate. To make matters worst, if you overdo your cardio session, it often leads to a decrease in total lean muscle mass.
Sure, you can hop on a treadmill, run for an hour or two, repeat the process everyday for two weeks, and lose 10 to 20 pounds easily.
Resistance machines can certainly help you achieve those well-defined curves, but for muscle growth, use the free weights. For others, such activities offer the physical and mental challenges that similar competitive sports induce.


As a result, you may be seeing numeric improvements on your weight scale, but how much of the lost weight is fat and how much of it is muscle remains an uncertainty.
Furthermore, weightlifting and similar strength conditioning workouts that work large muscle groups to their burning limit will increase the production of hormones that help in minimizing body fat.
However, as a standalone tool for weight loss, aerobic exercise is a mediocre technique that can result only in a plateau. Thus, the goal of efficient weight loss is to hold on to as much lean muscle mass as possible while burning fats.



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