Which Is a Better Fat Burning Method: Cardio or Strength Training?
Copyright 2006 Lynn VanDyke
I have a confession to make. I am a master fitness trainer
and I actually have an opinion about cardio and strength
training. If you are looking for a sweet, two-sided
article that gives you plenty of fluff and little advice
then this article is not for you.
I am going to give you my thoughts and opinions on my
preferred method of fat loss. I just want to be truthful
and direct about my experiences.
A typical day for me includes meeting my clients for their
weekly workout sessions and motivational chats. I also
have an opportunity to talk with potential clients. Each
day I talk with men and women about one thing: fat loss.
I provide the same speech day in and day out. I do not
mind this. In fact I wake up each morning thrilled and
excited to spread the word- the gospel of fat loss. Many
of my potential clients are surprised by my opinions.
I am going to ask you for something. I am going to ask you
for the same exact thing I ask potential clients- try my
advice for a few weeks and then make a judgment.
There’s nothing for you to lose except some unwanted and
unhealthy fat. If I am wrong in my advice then simply stop
the recommendations. If my advice helps you then keep
going. Learn more about me and why I am one of the few
personal trainers that actually has an opinion about the
best fat loss method.
Here’s the thought that shocks my potential clients: limit
your cardio and increase your strength training.
That’s it. Sounds simple and, if I am to tell the truth,
it is simple. This very basic concept causes many people
to think I’ve lost my brain. After all isn’t cardio the
ultimate fat burning workout? Nothing beats 45 minutes on
the treadmill. Right?
Wrong. The reality and cold hard truth is that strength
training is the best and surest way to increase your
metabolism, burn fat and sustain long term weight loss.
Cardio is important, but not nearly as important as many
Americans believe it is.
Use the following advice at your own risk. It’s worked for
me and my clients. It has been one of the few ways folks
lose fat and keep it off. Before I divulge a sample
program let me say one more thing to tempt you- a pound of
muscle burns 5 calories per day. A pound of muscle burns
50 calories per day. Simply adding 5 pounds of beautiful,
lean and toned muscle equals an additional 250 calories
burned per day. Pretty impressive.
Sample Weekly Routine (warm up before all exercise
sessions):
Monday and Thursday: Participate in an upper body strength
training routine. Consider doing 3 sets of 8 reps for all
upper body muscle groups. Add 10 minutes of medium
intensity cardio when you’re done with the weights. Follow
with a cool down.
Tuesday and Friday: Participate in a lower body and
abdominal strength training routine. I enjoy doing 3 sets
of 8 reps for all lower body muscles and the abs. Add in
10 minutes of medium intensity cardio after the strength
training. Follow with a cool down.
Wednesday and Saturday: Toss in a 20-25 minute interval
cardio program. Work at a ratio of 2:1 (1 minute easy
intervals followed by 30 second higher intensity intervals).
Sunday: Rest day
Before I opened my own business I would train clients in
regular gyms. I always saw members, particularly women,
doing long cardio sessions. After years of experience and
personal transformation I began suggesting these members
give up on so much cardio. I asked them to consider weight
training.
Most looked at me and laughed. Women were deathly afraid
of touching a dumbbell, and if I were lucky enough to get
them to consider the outrageous idea… they did not want to
lift a 10 pound weight for fear of bulking up. That won’t
happen! I have spent years trying to educate the public
about strength training.
Take the next few weeks and focus on the above program. Do
not fear the weights. Lift heavy and push your muscles.
Your muscles should be fatigued by the last few reps of
each set. Always maintain perfect form and always have
complete control over your workout.
Cardio is wonderful. Nutrition is vital. Strength
training is the master of fat loss. Whether you have a few
pounds or 70 pounds to lose, strength training is your
answer. Go ahead and give it a try. Talk with a personal
trainer if you need additional help and always ask your
doctor if it’s okay to start a fitness or nutrition program.
Each pound of muscle you have burns 50 calories per day.
Imagine adding a few pounds of muscle. You’ll have the
perfect body you’ve always dreamed of- lean, toned, cut and
always burning fat.
About the Author:
Lynn VanDyke is a master trainer and fitness nutritionist.
Her fitness site,
http://www.strength-training-woman.com is
ranked within the top 1% of all websites. She has authored
the wildly popular ebook, Melt the Fat
(http://www.melt-the-fat.com). It is yielded as one of the
best fitness and nutrition ebooks available.
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