Weights can increase your fat burn and help weight loss by burning fat from the inside, while cardio burns fat from the outside. When you work on toning your muscles, the fat on top of the muscle is burned from the muscle level up. Cardio works to burn stored fat at the fat level. These two combined will maximize your weight loss efforts, increase strength, increase endurance and fitness level, and encourage better posture. Add weights to your weight loss fitness plan to see faster results and build a stronger you.
Weight Loss Basics
Weight loss happens when you burn more calories than you consume. This is something you need to aim for on a daily basis in order to see results over a period of time. 3500 calories equal one pound. If you’re goal is to lose 1-2 pounds a week (this is the recommended speed of weight loss), then you need to lose about 1/3 of a pound a day. To accomplish this, you need to have a deficit of 1166 calories per day. The recommended calorie intake for most women is 2000 calories. So, you need to burn approximately 3200 calories per day. This doesn’t mean entirely in the gym. You have to take a look at your daily life to determine how many calories you burn before and after you hit the gym.
How Muscles Burn Fat
When you add a strength training routine to your cardio plan, you encourage your body to continue to burn fat long after you’ve left the gym. Weights ignite your muscles to burn fat from underneath the fat. Because your muscles work so intensely, they keep working even after you’ve finished your workout. This means the fat on top of your muscles continues to break down and burn.
Choose the Right Weight Training
For maximum weight loss, you need to pair the right strength training with the right cardio. Most any cardio is going to give you results if you’re staying within your target heart range. You can work with your trainer to find out what this is, and most cardio machines will check it for your throughout your workout to ensure you’re staying in the correct range.
When putting together the right weight training, you need to know what your body can handle and the target areas you want to work on. Bigger muscles are the easiest to work, can hold more weight and burn the longest. These muscles include all of your leg muscles, your lower back and shoulders.
When you incorporate weights into your weight loss plan, you’re enhancing your body’s ability to lose weight and speeding up the results. You also get the added benefit of strengthening your body. Always talk with your doctor before you start a weight routine to make sure your muscles and body can take it. If needed, adapt a weight routine, use lighter weights, or incorporate your weight routine in the pool to take strain off your joints.