Are you really TRYING to lose weight?
Most people say they're trying to lose weight, but they don't know how to do it & some of us can't afford a personal trainer. There's a huge misconception that people have about losing weight & what it takes. I'm going to try to break it down as simple & as best I can in this blog.
First, when I hit the gym I usually see the more out of shape people on the treadmills, spin bikes, and doing other cardio activities. THIS IS THE REASON YOU'RE NOT LOSING WEIGHT!
The definition is this: Aerobic exercise is any type of cardiovascular conditioning. It can include activities like brisk walking, swimming, running, or cycling. You probably know it as “cardio.” By definition, aerobic exercise means “with oxygen.” Your breathing and heart rate will increase during aerobic activities.
This is also what people THINK they need to lose weight. However, aerobic exercise is NOT an effective way to lose weight at all. Aerobic exercise works best when you're already in shape, and then you could still probably skip it.
Aerobic training actually causes muscle wasting because the body is programmed to adapt to whatever demands we place on it. Long, low intensity aerobic training only requires the smallest, weakest, "slow-twitch" muscle fibers to fire off again & again. The other, stronger & larger, "fast-twitch" muscle fibers are not necessary for the task and become a burden to carry and supply oxygen to. SOOO, your body adapts by actually BURNING MUSCLE!
This is why I said earlier that aerobic training should only be used when you're already in shape. It can also be used to develop movement proficiency when you're training for a specific sport or event, such as a marathon.
Don't get me wrong, cardio is great! I use to run a few miles a day. However, you don't need it. Often times, you can get cardio from a well developed training routine. Aerobic exercise mixed with strength training will still diminish any potential increase in lean body mass, especially in your legs. This is why I recently stopped running. I've noticed a decrease in muscle mass in my glutes and legs.
Strength Training/Weight Lifting
The definition is this: a system of physical conditioning in which muscles are exercised by being worked against an opposing force (as by lifting weights) to increase strength While everyone loses some muscle mass with age, a condition known as sarcopenia, it's possible to slow or even reverse that loss with regular strength training.
The key to eliminating accumulated body fat is reactivating your metabolism by regaining your muscle through strength training. 5 pounds of muscle can burn up to 1500 calories a month. That's the equivalent of 5 pounds of fat per year, which more than reverses the negative effects of aging on the metabolism. The more muscle mass you have, the more calories you are able to burn during and after exercise. In fact, strength training gives your metabolism a boost far beyond the duration of the actual workout, it's usually about 48 hours. Whereas, after aerobic training your metabolism returns to normal almost immediately. So you see by lifting weights & strength training you can continue to burn calories in your sleep or even on a rest day!
So there you have it; interval strength training is superior to aerobic activity in burning fat, as well as building strength, speed, power, and cardiovascular endurance. My advice would be, if you are fat don't use the treadmill. You can start off at home if you're self conscious and you don't want to join a gym yet. I've got hundreds of free workout videos on my YouTube Channel. Use that a your start.