As a personal trainer I get asked this question very often, I have
literally spoken with hundreds of thousands of people in my 20+ year
career that were interested in losing weight and feeling better about
themselves.
And my answer is,
It is weight training by a big, big margin because of the Triple H effect
Heat When you exercise, your muscles increase in activity (metabolism) and
a by product of energy consumption is heat. Actually a calorie is a
scientific measurement of heat. One Calorie is equivalent to the energy
needed to raise one gram of water one degree Celsius. That is why when we
increase our activity level we get hot and sweaty. Now, let the truth be
said, during cardio exercise you will burn more calories per minute than
if you were to do weight training. So that is why people that are
misinformed always tend to gravitate towards doing cardiovascular exercise
to lose weight. The underlying truth is that clinical tests have shown
that your metabolism stays elevated for no more than a 60 minute period
after doing cardio training, in comparison to several hours after when you
do weight lifting. So in my professional opinion even in head to head
daily caloric burn, weight training will burn more calories throughout the
day.
Heal Now this is where weight lifting starts to pull ahead. When you do
weight lifting you are actually causing microtrauma to the muscles that
are being targeted. Microtrauma is what makes your body respond and then
your immune system and hormonal system take over to heal those muscle
fibres. When it does heal them, it does it by making them stronger, thus
your instant strength gain. But in order for your body to heal them, it
has to burn calories, unlike cardio training where the muscle fibres that
are targeted do not need much energy to be used for the healing process.
So due to the muscle recovery that is needed you will burn extra calories.
That is why you can not train the same muscle groups through weight
training until they are fully recovered (3-5 days). Unlike cardio, where
you can and should do on a daily basis for a strong and healthy
cardiovascular system.
Have In order to sustain your newly acquired muscle you need to feed it,
24 hours a day, 7 days a week. It's a non stop eating machine, what does
it eat you ask? Your fat of course. Now what I am about to reveal to you
is the magic pill of fat loss. When you heal your muscles after weight
training your body is in what's called an anabolic state. Anabolic state
means that your body is building muscle and that is why performance
enhancing drugs are called anabolic steroids. Now don't freak out because
I used the word steroids. Because you don't need to take steroids, your
body naturally produces anabolic hormones on its own, putting you in a
natural anabolic state after you lift weights. A catabolic state is when
your body produces muscle deteriorating hormones to break down muscle
tissue, this where we get the saying "use it or lose it". Now there is a
big polarization in the science community about how many extra calories
are burned per day at rest by a kilo of added muscle. I have read studies
that have shown as high as 110 calories per day, to as low as 12 calories
per day. Let's for arguments sake we take the middle and say that an added
kilo of muscle will burn an additional 50 calories per day. Let's do the
math, 50 x 7days = 350 calories per week per kilo. If you replace 5 kilos
of fat with 5 kilos of muscle, you will weigh exactly the same but you
will burn an additional 1750 calories per week (5 kilos x 50 x 7 days).
Now that's 1750 calories more than your last cardio workout burned, isn't
it? Now you should have a good understanding why weight lifting and the
triple H is king when it comes to fat loss and caloric burn.
Next time I will discuss how we can implement proper nutrition to
accelerate the fat loss to warp speed. Stay Tuned…….
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