When I tell people what I do for a living, they normally ask me what type of workouts I do. I tell them that mainly I weight train, I workout like I train my clients. I do High Intensity Interval Training with weights, calisthenics, & plyometrics. The cardio that I do is sprint training, and I avoid straight cardio at all costs. People's normal response to that is that I am crazy. They tell me, "I could never do that. I have to do a ton of cardio to stay in shape." Two things go through my head I know scientifically why they have to all that cardio (b/c they aren't weight training), and I want to save them from hours on the treadmill. I avoid straight cardio for a lot of reasons but my top two reasons 1. I find the repetitive action boring to no end 2. It isn't the BEST for fat loss.
So, I came across an article Fat Loss Wars: Cardio vs. Weight Training, and I thought it had some good points on the topic. It compared Straight Cardio and Straight Weight Training in several different areas, scoring a point for each area it wins. In the end Weight Training won with a score of 4 to 2. My Personal Training Philosophy.......get all the benefits of both so I combine Cardio with Weight Training in High Intensity Interval Training & Sprint Training. (Article: www.bodybuilding.com/fun/fat_loss_training_wars.htm)
1. Weight Training and the Metabolic Increases for the Period after: 1 point Weight Training
After weight training your metabolism is boosted for hours after, increasing your post-workout calorie burn. In the general area of 360 calories. These calories can really add up over a month. You might burn 40-80 calories after a moderately paced cardio session, but that is dependant upon the length of time and the intensity.
If you do cardio for a long duration that can produce a high calorie post-workout burn, but those are the marathon type runners who typically don't have to worry about fat loss. Now, Sprinting is another case. Sprinting can produce post workout effects similar to weight lifting (that's that high intensity working for you).
2. Weight Training and Long Term Metabolic Increases: 1 point Weight Training
Your Basil Metabolic Rate, how many calories you would burn if you did nothing all day, is calculated to include how much lean muscle mass you have. Basically you are burning more calories all the time. Since muscle mass is fairly long term (as long as there is stimulus and you are eating enough protein) this proves to be a long term strategy for losing body fat.
3. Weight Training and Total Body Reshaping: 1 point Weight Training
Cardio training will help you lose weight, but it is typically a combination of muscle and fat, so you end up becoming a smaller version of your current self. With weight training and a clean diet you tend to lose pure fat, and therefore emphasize the natural curves of your body. One of the best compliments that my clients hear is that their body looks so different.
4. Weight Training and Hormonal Environment: 1 point Weight Training
Cardio Training promotes high levels of cortisol release which promotes loss of muscle mass & fat accumulation in the abdominal region. Weight training puts the body in an anabolic state to promote muscle gain or maintenance, which will increase your metabolic rate and promote fat loss.
5. Calorie burn during your workout: 1 point Cardio
You can burn 500-800 calories during the actual cardio workout (depending on intensity and duration), and this will help with weight loss. Remember though the weight loss will be a combination of muscle and fat. Time and boredom will become a factor because you will have to keep up with these workouts to burn the calories each time since you don't get the similar after workout burn nor do you get the metabolic increases with weight training.
6. Cardio and Cardiovascular Health benefits: 1 point Cardio
They both contribute to your cardiovascular health, but Cardio obviously will have more of an impact on your cardiovascular health.
My Personal Training Philosophy ......combine them in an efficient way to get ALL THE BENEFITS:
1. High post workout calorie burn
2. Increased long term Metabolic Increase
3. Reshape your body to show your natural curves
4. Put your body in an anabolic state to build muscle and lose fat
5. High Calorie burn during your workout
6. Cardiovascular Health
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