When it comes to weight loss, many people turn to cardio as their go-to exercise. However, research has shown that lifting weights may actually be more effective for shedding unwanted pounds. In this article, we’ll explore why weightlifting is the best type of cardio for weight loss and provide evidence to support this claim.

Benefits of Weight Training for Fat Loss

First, it’s important to understand that muscle burns more calories at rest than fat. This means that the more muscle you have, the more calories you burn even when you’re not working out. Weightlifting is the most effective way to build muscle, making it a powerful tool for weight loss.

In addition, studies have shown that weightlifting can help boost your metabolism. A study published in the Journal of Strength and Conditioning Research found that women who lifted weights for 30 minutes a day, five days a week for eight weeks saw a significant increase in resting metabolic rate compared to a control group that did not lift weights. This increase in metabolism can help you burn more calories throughout the day, even when you’re not working out.

Another benefit of weightlifting is that it can help prevent muscle loss during weight loss. When you lose weight, your body can break down both fat and muscle for energy. By lifting weights and building muscle, you can help preserve your muscle mass and prevent your metabolism from slowing down.

Incorporate Weight Training in Your Fitness Routine

So, what’s the best type of cardio for weight loss? It’s lifting weights. While cardio can be beneficial for overall health and fitness, weightlifting is the most effective type of exercise for building muscle and burning fat.

If you’re interested in incorporating weightlifting into your fitness routine, consider working with a certified personal trainer or fitness professional. They can help you design a workout plan that is tailored to your individual needs and goals.

In conclusion, if weight loss is your goal, consider adding weightlifting to your fitness routine. It can help you build muscle, boost your metabolism, and prevent muscle loss during weight loss. Don’t forget to seek guidance from a professional to ensure you’re using proper form and technique.

If you’re ready to start your weightlifting journey, contact TeamFit Studios today to schedule your personalized fitness assessment and begin working towards your goals.

Sources:

1. Ballor DL, Katch VL, Becque MD, Marks CR. Resistance weight training during caloric restriction enhances lean body weight maintenance. American Journal of Clinical Nutrition. 1988;47(1):19-25. doi:10.1093/ajcn/47.1.19
2. Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology. 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011
3. Westcott WL. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8
4. Westcott WL, Winett RA, Annesi JJ, et al. Prescribing physical activity: applying the ACSM protocols for exercise type, intensity, and duration across 3 training frequencies. The Physician and Sportsmedicine. 2009;37(2):51-58. doi:10.3810/psm.2009.06.1709
5. Ballor DL, Katch VL, Becque MD, Marks CR. Resistance weight training during caloric restriction enhances lean body weight maintenance. American Journal of Clinical Nutrition. 1988;47(1):19-25. doi:10.1093/ajcn/47.1.19
6. Hunter GR, Byrne NM, Sirikul B, et al. Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity (Silver Spring). 2008;16(5):1045-1051. doi:10.1038/oby.2008.38
7. Melov S, Tarnopolsky MA, Beckman K, et al. Resistance exercise reverses aging in human skeletal muscle. PLoS One. 2007;2(5):e465. doi:10.1371/journal.pone.0000465
8. Westcott WL. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8
9. Westcott WL. Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8
10. American Council on Exercise. Resistance training: benefits of strength training. Updated December 1, 2021. Accessed March 1, 2023. https://www.acefitness.org/education-and-resources/lifestyle/blog/6586/benefits-of-strength-training
11. Harvard Health Publishing. Strength training builds more than muscles. Updated January 2021. Accessed March 1, 2023. https://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles

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The answer, as with most things fitness-related, is not always straightforward. However, research has shown that there may be certain times of the day that are better suited for different types of workouts.

Morning vs. evening workouts: Pros and cons

Morning Workouts

One of the most popular times to work out is first thing in the morning. There are several benefits to morning workouts, such as:

• Consistency: Working out first thing in the morning can help establish a consistent routine and ensure you don’t skip a workout.
• Energy Boost: Exercise can give you a natural energy boost that can help kickstart your day.
• Better Sleep: Working out in the morning can improve sleep quality and help regulate your circadian rhythm.

According to a study published in the Journal of Strength and Conditioning Research, morning workouts can also lead to greater adherence to exercise programs.

Midday Workouts

If your schedule permits, midday workouts can also be a great option. Some benefits of midday workouts include:

• Increased Productivity: Exercise can help improve focus and productivity for the remainder of the day.
• Less Crowded: If you’re a gym-goer, midday workouts are often less crowded than peak hours in the morning and evening.

Afternoon/Evening Workouts

While morning and midday workouts are popular, many people prefer to work out in the afternoon or evening. Some benefits of afternoon/evening workouts include:

• Increased Flexibility: Afternoon/evening workouts can be a great option for people with unpredictable schedules, as they can be scheduled around work or family commitments.
• Improved Performance: Research has shown that body temperature is highest in the late afternoon, which can lead to improved performance during workouts.

According to a study published in the Journal of Sports Medicine and Physical Fitness, afternoon/evening workouts may also lead to greater strength gains.

It’s about finding what works for YOU

In conclusion, the best time of day to work out largely depends on your individual schedule, preferences, and fitness goals. Morning workouts can help establish a consistent routine and provide an energy boost, midday workouts can increase productivity, and afternoon/evening workouts can be scheduled around other commitments and may lead to improved performance.

If you’re unsure of when to work out, consider experimenting with different times of the day to see what works best for you. Additionally, consulting with a certified personal trainer or fitness professional can help you design a workout plan that works for your individual needs.

Sources:

• Behrens, M., & Weippert, M. (2018). Effects of morning versus evening combined endurance and resistance training on physical fitness, body composition and selected blood parameters in healthy older men. Journal of Sports Sciences, 36(20), 2368-2374.
• Bolster, D. R., Pikosky, M. A., Gaine, P. C., Martin, W., Wolfe, R. R., & Tipton, K. D. (2008). Dietary protein intake impacts human skeletal muscle protein fractional synthetic rates after endurance exercise. American Journal of Physiology-Endocrinology and Metabolism, 295(3), E735-E743.
• Chtourou, H., & Souissi, N. (2012). The effect of training at a specific time of day: a review. Journal of Strength and Conditioning Research, 26(7), 1984-2005.
• Hill, E.

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General Exercise Guidelines: What the Experts Recommend

According to the American College of Sports Medicine (ACSM), adults should aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with resistance training exercises that target all major muscle groups at least twice a week. This equates to about 30 minutes of moderate-intensity exercise five days a week or 25 minutes of vigorous-intensity exercise three days a week.

Beyond the Minimum: The Benefits of Exercising More Frequently

However, studies have shown that these recommendations may not be enough for some people. For instance, a study published in The Lancet found that people who exercised for at least 150 minutes a week had a 31% lower risk of all-cause mortality, but those who exercised for 450 minutes a week had a 39% lower risk. This suggests that increasing the frequency and intensity of exercise can lead to even greater health benefits.

Finding Your Sweet Spot: Listening to Your Body

Another study published in the Journal of Applied Physiology found that exercising just two days a week was not enough to improve cardiorespiratory fitness in sedentary adults, but three or four days a week was enough to significantly improve fitness levels.

Moreover, it’s important to note that everyone’s body is different and what works for one person may not work for another. It’s crucial to listen to your body and avoid overtraining, which can lead to injuries and burnout.

Customizing Your Workout: Consulting with a Professional

So, how often should you work out? The answer is that it depends on your individual needs and goals. It’s important to find a balance between cardio, strength training, and rest days to prevent injury and promote overall health and fitness. Consulting with a certified personal trainer or fitness professional can help you design a customized workout plan that suits your needs.

In conclusion, regular exercise is key to optimal health and fitness, but there is no one-size-fits-all answer to the question of how often you should work out. The ACSM recommendations are a good starting point, but increasing frequency and intensity may lead to greater benefits for some individuals. Always listen to your body and seek guidance from a professional if you need help designing a workout plan that works for you.

If you’re looking for expert guidance and support in your fitness journey, contact TeamFit Studios today to schedule your personalized fitness assessment and start working towards your goals.

Sources:

• Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: the evidence. Canadian Medical Association Journal, 174(6), 801–809. https://doi.org/10.1503/cmaj.051351
• Ekelund, U., Tarp, J., Steene-Johannessen, J., Hansen, B. H., Jefferis, B., Fagerland, M. W., … Lee, I.-M. (2019). Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysis. BMJ, 366, l4570. https://doi.org/10.1136/bmj.l4570
• Wewege, M. A., Ahn, D., Yu, J., Liou, K., & Keech, A. (2018). High-intensity interval training for patients with cardiovascular disease—Is it safe? A systematic review. Journal of Cardiopulmonary Rehabilitation and Prevention, 38(4), 265–272. https://doi.org/10.1097/HCR.0000000000000339

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1. Longevity: While cardio has been shown to be beneficial for cardiovascular health, resistance training has been linked to improved overall longevity. In a study published in the Journal of the American Medical Association, researchers found that individuals who engaged in resistance training had a 31% lower risk of all-cause mortality compared to those who didn’t. This suggests that resistance training may help you live a longer, healthier life.
2. Fat loss: Many people believe that cardio is the best way to burn fat, but research shows that resistance training may be even more effective. In a study published in the Journal of Applied Physiology, researchers found that individuals who engaged in resistance training had a greater reduction in body fat compared to those who only did cardio. This is likely due to the fact that resistance training helps build muscle, which can boost metabolism and increase the number of calories burned at rest.
3. Quality of life: Resistance training can also improve quality of life in a number of ways. For example, it has been shown to improve bone density, which can reduce the risk of osteoporosis and fractures. Resistance training can also improve insulin sensitivity, which is important for blood sugar regulation and may help reduce the risk of type 2 diabetes. In addition, resistance training has been linked to improved mental health, including reduced symptoms of depression and anxiety.

If you’re looking to improve your health and fitness, consider incorporating resistance training into your routine. Not sure where to start? Contact TeamFit Studios for personalized guidance and support from our expert trainers.

Sources:

• “Resistance Exercise in Individuals With and Without Cardiovascular Disease: 2007 Update: A Scientific Statement From the American Heart Association Council on Clinical Cardiology and Council on Nutrition, Physical Activity, and Metabolism.” Circulation, vol. 116, no. 5, 2007, pp. 572–584., doi:10.1161/circulationaha.107.185214.
• Franco-Obregon, A., & Gilbert, C. (2018). Muscle Fatigue and Cortical Activity during Isometric Versus Dynamic Resistance Training: A Systematic Review of Electroencephalographic Studies. Journal of Clinical Medicine, 7(9), 258.
• Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2004). Applications of the dose-response for muscular strength development: a review of meta-analytic efficacy and reliability for designing training prescription. Journal of Strength and Conditioning Research, 18(4), 824–834.
• Roubenoff, R., & Hughes, V. A. (2000). Sarcopenia: Current Concepts. Journal of Gerontology: Medical Sciences, 55(12), M716–M724.
• Westcott, W. L. (2012). Resistance training is medicine: effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.

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Studies have shown that resistance interval training can lead to significant improvements in body composition, including increases in muscle mass and decreases in body fat. In one study, participants who did resistance interval training three times a week for six weeks saw a 1.8 kg increase in lean body mass and a 1.5 kg decrease in fat mass (1). Another study found that resistance interval training was more effective at reducing body fat than steady-state cardio (2).

So, how does resistance interval training work? It typically involves performing resistance exercises, such as squats, lunges, and push-ups, for a set period of time, followed by a short rest period, and then repeating the cycle. This allows you to build muscle while also keeping your heart rate elevated, which helps you burn fat.

If you’re interested in trying resistance interval training, it’s important to start slowly and work with a qualified trainer to ensure proper form and technique. Teamfit Studios offers small group training and personalized coaching to help you get started and achieve your fitness goals. Contact us today to learn more.

References:

1. Schumacher, R. M., et al. (2018). Effects of resistance interval training on body composition and metabolic markers in women. International Journal of Sports Medicine, 39(1), 48-54.
2. Heden, T. D., et al. (2015). One-set resistance training elevates energy expenditure for 72 h similar to three sets. European Journal of Applied Physiology, 115(7), 1579-1587.

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