If you're brand new to strength exercises, use your own body weight in exercises like squats, push-ups, crunches, dips and lunges. Overtime, add light weights in the form of barbells, dumbbells or kettlebells — alternatively use weight-training machines to learn proper form. Eventually, you'll progress to heavier weights and challenge yourself at each workout with two to four sets of eight to 12 reps of most exercises. Commit to a comprehensive workout two to three times per week on alternating days.
The stress weight training puts on your muscles means they have to expend calories after your workout to repair and grow. You generally experience a boost in your metabolism for 24 hours post strength workout session. If you're not burning lots of calories in cardio, you have to be extra careful what calories you put into your body. You don't want to eat fewer than 1, calories if you're a woman or 1, calories if you're a man, says Harvard Health. Extreme deprivation slows your metabolism and makes your body hold onto fat for fear you're starving.
However, you can cut back moderately to achieve fat loss. Good ways to reduce your caloric intake are to cut out added sugars in drinks and sweets as well as to reduce your intake of refined carbohydrates found in white breads, white rice and most breakfast cereals.
Instead, load up on lean proteins — think chicken breast and lean steak — and fresh, green veggies. Small amounts of whole grains and healthy fats, including avocado and olive oil, round out a healthy eating plan. Even if you're not into concentrated cardio, you can still find opportunities to move and burn calories.
This is due to the fact that fat, unlike carbohydrates, does not absorb water think oil to water. So obviously fat is the largest store of energy in the body, and if we could somehow get rid of it all our problems would be solved right? So, we could focus on starving ourselves of calories and let our bodies naturally burn fat through metabolic processes.
Changing the diet is probably a good start, but the amount of calories taken in through modifying the diet can only get you so far. Of course you knew that. The big question is what type of exercise is best for burning fat? Fitness regimes can roughly be divided into cardio and strength training. It can take many shapes and forms, including continual training and high intensity interval training HIIT.
Cardio such as running is not fun for most people. It leaves us wheezing and drenched in sweat. Strength training, also sometimes called resistance training, is a broad type of training that incorporates weights as well as bodyweight exercises — focusing on muscular contraction under load.
These exercises are designed to increase muscle mass and can be used as a standalone approach to fat burning and weight loss. Why is strength training so good for burning fat? The reason has to do with metabolism. Strength training burns a significant amount of calories Strength training burns fat directly at a significant rate — although this is comparable to most types of cardio. Strength training expends more energy post-exercise Strength training typically causes muscle microtears — a completely normal occurrence that eventually leads to repair and muscle growth.
This repair mechanism is highly energy intensive. Furthermore, strength training also leads to a greater production of metabolic by-products such as lactic acid and hydrogen ions, the removal of which is energy intensive as well.
Why, you ask? While lifting weights is an amazing thing to get into — as I said before, I love it — there is more to the picture than just lifting weights. After all, weight lifting does a LOT of things like help bone density and reduce blood pressure. So yes, definitely use weights as part of your training program.
Whether your form of exercise is hiking at a fast speed or using resistance bands to target specific areas, whatever you do to improve your overall health is a win, right? I always say, step by step , be proud of what you do, and keep it up. You can do it! Just a few notes to add:. Fat loss is really the key to better health. And when you lose the fat, you lose weight. When you follow a healthy weight loss eating regimen, you lose fat.
So, the two go hand in hand. But when you lose fat, you are doing yourself a favor by reducing the risk of illnesses like heart disease and diabetes. When you have more muscle, you burn more calories while at rest. Muscle growth and maintenance are also essential to body repair and strength as you age. Keep a healthy balance of protein in your diet, make sure to exercise, and maintain a calorie deficit eat more fruits and veggies, whole grains, and full fat dairy while ditching fake healthy foods.
Are you looking for ways to lose weight without cardio today? Start with this schedule for the week:.
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