Strength Training and Lifting Weights Burns More Fat Than Cardio

• Strength training promotes fat burning by increasing muscle mass and increasing metabolism.
• Weight training will not make you gain weight. According to trainers, it helps build a lean and athletic body.
• You can also benefit from strength training such as bodyweight training, Pilates, and barre.

It’s a myth that aerobic exercise is the best way to burn body fat.

Weightlifting and resistance training such as push-ups, pull-ups, and lunges may lead to better results. Build muscle and reduce body fataccording to certified personal trainer and head coach Melissa Boyd. tempo.

“The benefits of strength training make everything in life easier,” she told Insider.

New research also supports that Benefits of strength training for fat loss, muscle gain, and overall health.

A small study published this month in the Journal found that people who did strength training lost more body fat and had better blood sugar control than those who did aerobic exercise or a combination of both. Diabetes.

And you don’t just have to lift weights, Boyd says. From bodyweight exercises like squats and push-ups to classes like barre and Pilates, adding resistance to your workouts can pay off whether you’re looking to gain muscle, lose weight, or just get fit. .

Strength training is the key to building muscle and burning fat

In a new study comparing strength training and aerobic exercise, researchers at Stanford University looked at nearly 200 people with type 2 diabetes whose exercise routine included strength training, aerobic exercise, or both over a nine-month period. did.

The results showed that the strength-training group gained more from performing exercises like shoulder presses and leg presses three times a week than the groups who trained on treadmills, elliptical bikes, or stationary bikes. I found out that Specifically, the strength training group had more stable blood sugar levels and also gained muscle while losing fat (known as body recomposition).

The most recent study was specific to people with type 2 diabetes, but it adds to a growing body of research. Strength training helps people who want to lose weight.

To lose weight, you need to be in a calorie deficit, which means burning more calories than you take in.

Strength training may not burn as many calories as some types of aerobic exercise, but it’s still effective. burn more calories overall Because it expends more energy to build muscle tissue and maintain it.

“What we’re really looking for is lean muscle, which speeds up our metabolism a little bit,” Boyd said.

It’s a myth that lifting weights will make you fat.

one of The biggest misconceptions about strength training That means you may gain weight or become “fat”. Boyd says building muscle can cause the number on the scale to go up, but that’s not a bad thing.

You may actually look thinner, Get healthy without losing weightBecause more muscle can create a more athletic physique, she said.

“I think seeing that your body can look stronger and more toned but still gain weight gives people a healthier idea of ​​what weight they should look like. ” Boyd said. “They’re probably realizing that those numbers aren’t going to make or break them. I see that particularly with women.”

It’s a misconception that strength training will automatically make your muscles bigger. Building muscle and strength takes a lot of time and effortand it doesn’t happen overnight or by chance.

“Strength training isn’t just about lifting crazy weights or popping muscles out of your body,” Boyd says.

You don’t have to lift weights to do strength training

The term “strength training” itself may be scary to some people. People who have never done weight training beforeBoyd says it might seem more familiar to refer to “resistance training” instead.

She said one strategy to get people excited about strength training is to make it more than just weightlifting. This can be done by incorporating interesting equipment like sandbags (which can be thrown, swung, and carried) to keep things fun.

“I actually sneakily tried it and realized that people were asking for more of it. Instead of thinking about bulking up, they were into this challenge and that encouraged me. ,” Boyd said.

Combining strength training and aerobic exercise can help you live longer

Exercise is more than meets the eye, and while strength training has great health benefits, Boyd says your best bet is to do a little bit of everything.

“Aerobic exercise and strength training work together for longevity. We want to build muscle, be strong, and have strong bones, but we want our lungs and heart to function properly and move well as well. You need your body too,” she said.

Evidence suggests that Combination of strength training and aerobic exercise This is the best way to prevent premature death and age-related chronic diseases.

What’s more, no matter what type of workout you like, the more you try different exercises, the more you’ll move your body and enjoy your fitness.

“Strength training facilitates cardio, and cardio facilitates strength training. They work together,” Boyd said. “You can find what’s comfortable for you and discover how good it feels to be strong.”