Cardio, strength training or HIIT?
When we want to stay fit or fat loss is on everyone’s mind.
Let’s say you want to lose weight, and you want to do it as quickly as possible.
What should you choose? The race rug? Sprints? Squats?
I am convinced that you speculate on what might be best for you.
In this article I will give you my light to identify which of the three contenders deserves the title of King of fat burners.
The candidates :
Cardio: They are all relatively low intensity exercises you can do on a prolonged period of time and that elevates your heart rate. We can evoke the outdoor jogging, treadmill or the elliptical.
HIIT: This is a high intensity interval training that alternates between intense sequences of activity with periods of low or zero intensity.
Strength Training: It includes exercises in body weight or with additional charges for a development of the muscle mass or strength.
There were hundreds and hundreds of studies done on about it. But before discussing these studies I would like to make some clarifications.
If you want to get in shape and lose weight, the most important thing you need to do is rebalance your diet.
Your diet is responsible for 80-90% of your success or failure. As I often said, even if you spend ten hours a week in the gym, you still have 168 hours to spoil your work. If you care about your weight, the fastest way to success is a balanced diet. Keep your total calories under control, delete junk food, give up sugar, and start of healthy foods.
So all are said to “eat” is the key to everything, but for best results we leaning on the 3 competitors under the ROI of fat burners.
Cardio is the most simple thing to implement when it comes to burning calories.
If you burn more calories than you consume in a day, you will lose weight. Walk on a treadmill at 5km / H for an hour and you’ll burn about 300 calories. You do not need special weight or to have a thorough knowledge of all strength exercises, just a pair of shoes and legs. This is why the majority of people who start to do exercise by embarking on a treadmill or an elliptical trainer for hours.
Now here’s my problem with cardio: it can be really annoying! Second, in terms of fitness, it is certainly not the most effective method. Indeed, if it helps to make the heart work remaining at a higher level of functioning during exercise, it prepares the cardiovascular system at times of extreme stress because he never really deal with rapid change.
So why cardio is not so effective when it comes to burning calories?
There are very few e post oxygen consumption (EPOC) with cardio, which means you burn calories during the workout but that does not happen much later.
The main benefit of cardio is it accessible to almost everyone, his training is simple with very low impacts. Your organization may therefore take hours and hours, day after day, if you do not die of boredom before …
When it comes to efficiency for burning calories, HIIT is far ahead of cardio.
Why? EPOC! This stuff I mentioned just above. When doing a HIIT session your body will continue to burn calories for hours and hours after training. What does it mean ? This means that you burn calories while sitting on your ass watching TF1.
The HIIT how it works?
The HIIT constantly forces your heart to adapt to changing conditions: sprints, jogging, sprints, jogging, hills, flat etc. Your heart learns to operate outside the norm, your body learns to adapt to these changes. All these changes speed up your metabolism for hours after you finish exercising.
A university study has followed the changes in body composition of 45 overweight women over a period of 15 weeks. The women were divided into two groups practicing traditional one another HIIT cardio. At the end of the study, women in the HIIT group lost three times more body fat than women of the cardio group (An interesting note:. Loss of fat from the HIIT group came mainly from the leg area and buttocks.)
Three times the amount of fat loss for half the working time? Sounds good to me.
However, the bad thing about HIIT is that it takes your body more time to recover, and you can hardly do more than 20-30 minutes if you are starting an hour for experts.
The other bad thing about HIIT? You Baverez in the opening minutes. Takers …
Cardio is a method to burn calories but HIIT is more effective because it burns calories both during and after exercise, weight training where in all this is?
To discover here a study that should shed some light:
The overweight subjects were divided into three groups: diet only, diet + cardio, cardio + diet + weight training.
The “single food” group lost 6.8 kg of fat in 12 weeks. The “Power + cardio ‘group lost only 500 grams more than the” diet only “group (The training was three times a week for 50 minutes).
The group with the weight lost 10.5 kg of fat!
Thirty-six 50-minute sessions is much work to lose additional 500 g of fat. While the addition of bodybuilding has greatly accelerated the results in terms of fat loss.
Here are the lessons to be learned from this: what you eat is the most important thing when it comes to weight loss, cardio training is useful, but not as one might think, finally bodybuilding when it is combined with the two is the most effective method for the abandonment of kilos.
What are the most suitable exercises for weight loss?
The exercises that recruit as many muscles (squats, lunges, burpees …) are most effective. By doing these exercises as a circuit training, you will realize a weight training session that allows you to build muscle while losing fat. You can then progress to a specific fitness program incorporating cardio for optimum results.
My decision on what you need to do depends mostly on your fitness level, how much time you can devote to daily exercise, and what you actually do like.
Remember: Above all, it is your diet that is the ROI in terms of weight loss.
Eating poorly and no meaningful results. Eat well, with healthy foods, exercising, and you will get good results.
Here is my advice to you:
Opt for cardio if:
You really like the carpet and the elliptical, or if you really run
You have all the time in front of you
You are a beginner and you do not really know what you are doing
Choose HIIT if:
You do not like lifting weights, but you want to burn calories as quickly as possible
You only have a limited amount of time each day
Like pushing your body to its limits.
Do weight training if:
You want to build muscle while burning calories
Want to improve your plastic.
You’re not afraid to lift weights.
Finally, the important thing is to be happy and healthy, which means it’s up to you to find a good combination of the three methods above. Fortunately, there is no 100% perfect method to get in shape, so find something you like and hold for the long term.
If you have spent months doing cardio, try to vary the speed and intensity each time. If you are afraid to lift weights, try adding some exercise to your body weight sessions. Finally try to add some cardio to your weight training sessions on days off to drop a few more calories.
More importantly, EAT BETTER!