Are you desperate to shed fat? Have you tried and tried to drop body fat and spent hours on the treadmill only to see very little results?
Then listen up. Here’s what you need to know!
Muscle burns more calories than fat. Your body wants to hold onto fat because when we have no food our body can utilise the fat stores and use it as energy. In the event of a famine our body needs fat to survive. Our body will hold onto fat for as long as it can.
This means that when it comes down to dropping fat, we have got to make sure we are keeping our lean muscle mass. We do this by strength training… lifting weights, resistance training… whatever you want to call it. When we work our muscles, not only does it increase our metabolism, but we are also depleating them of energy stores, the same energy stores that get used when we do cardio.
Doing Strength training before cardio will mean the muscles are depleated of the energy that is used when doing cardio, which will then force your body to look for other sources of energy, this will now come from fat stores.
By strength training before you do your cardio will maximise fat loss. You also need to take in consideration that because muscles burns more calories than fat, the more muscle you have, the better your body will be at burning calories- which means the more you can eat without putting increasing your body fat..
Lets look at how this works.
1lb of muscle burns 6.5 calories an hour
1lb of fat burns 1.2 calories an hour
By not including strength training in your program you WILL lose muscle mass. This means that for evey 1lb of muscle lost you reduce your calorie burn by 6.5 calories an hour. If you are losing more than 1-2lb a week then you can bet that the rest of it is coming from muscle.
Let’s say you lose 4lb in a week, 1lb being from fat and 3lb coming from muscle. That means you’ve just reduced your calorie burn by 468 due to muscle loss, but just 28 due to fat loss. 468 calories is a whole meal. Why would you want to deprive yourself of that many calories a day just because you haven’t got any strength training in your program?
To maximinse calorie burn even more when strength training forget the ‘bro split’ workouts. I’m talking chest day, back and biceps day, leg day etc. Focus on working the whole body, include compound exercise- these will be your best friend- they work a huge number of muscle groups in one exercise, a push/pull day split is perfect for a fat loss program and will include each body part in each workout.
Don’t get me wrong, cardio definitely has it’s place…for instance you can lift weights faster….! No, in all seriousness, cardio is great for fitness and heart health, and is great alongside strength training. But choose wisely and opt for things like treadmill sprints, cross trainer and rowing machine, these will all use more muscle groups and will aid with fat loss once you’ve finished your strength training workout.