If your primary goal is to burn more calories through exercise then cardio is superior to lifting weights.
However, if you want to lose fat, build a stronger and toned body then lifting weights (which includes your body weight) is the only way to do it.
It’s important to point out if you want to lose fat, you have to be in a calorie deficit and nutrition plays a major role in helping you achieve this. This is because you may do an hour of cardio and burn 600 calories but you could eat or drink back those 600 calories in a matter of minutes.
As we have already established, lifting weights is important for a strong and toned body.
So if you want to burn a few more calories whilst lifting weights, here are 3 tips to help you accelerate fat loss.
The secret to accelerating fat loss
1. Work in the 15-30 Rep Range
Research shows that this range will help you build muscle and also burn more calories than working in the 1-14 rep range.
2. Compound Exercises
Exercises that challenge multiple groups of muscle at once versus isolation exercises that target only one muscle help you expend more energy.
For example: Squats, which work your legs and glutes will burn almost 35% more calories than a leg extension which only works your quadriceps.
3. Use Circuits
Training in a circuit fashion, performing 4-6 exercises in a row with 0-30 seconds rest between each exercise will elicit greater calorie expenditure than if you did the same exercises one at a time with 60-90 seconds rest between sets.
If you want to know more ways to gain muscle and lose fat, please feel free to ask the BC24 Coach.
