Most people think that the relation between gaining muscle mass and weight lifting is exclusive in the same way as cardio training and fat loss. However,
the truth is that all of these are correlated and definitely affect one another. In order to put on muscle mass, cardio training is needed on top of weight lifting. The same holds true for weight loss. It’s not all about cardio as lifting weights will also work wonders in helping to shed off those extra pounds.
Improving the Metabolism
The main reason why weight lifting is necessary for those who want to lose weight is because of this exercise’s ability to improve one’s metabolism. This is true not only in the short term, but in the long run as well. That is, one’s metabolic rate is greatly increased within hours of a weight lifting session. More importantly, having more muscles will also be helpful in maintaining a permanently increased metabolic rate.
It is also a fact that weight lifting offers a more considerable improvement in one’s metabolism when compared to the effects of cardio exercises. There are even some instances wherein too much cardio could cause a reduction in one’s lean body mass which can translate to a decreased metabolic rate.
The Key is Body Composition
Although cardio exercises will indeed help an individual lose weight, the advantage of weight lifting is that it promotes the loss of fat. By doing so, one is able to alter his or her body composition in such a way that he or she becomes more lean and fat-free. The problem with focusing too much with cardio is that it may not change how one looks. That is, an individual can lose 15 or even 20 by going on a treadmill everyday. However, he may still look the same because his body still has the same body fat to muscle mass proportion. Instead of looking thinner, one might end up just looking smaller while still having the same amount of fat in the body. This is why it is essential to combine both cardio exercises and weight lifting in one’s quest to become sexier.
Designing a Program
There aren’t too many differences between a weight lifting program that aims to build muscle mass and one that has the intention of helping the exerciser lose weight. Nonetheless, there are still a few things to keep in mind for those who are hoping for the latter.
For those who are also going on diets that reduce the calorie intake, it is necessary to decrease the total volume of one’s workout. This could lead to performance drops during workouts because of a lack of energy. Secondly, exercisers should avoid decreasing the intensity of their training or the actual weights that they lift. In order to maintain one’s lean body mass, it is advisable to also maintain the intensity of one’s workout as if he were also aiming to put on muscle mass. Lastly, one may also want to look into circuit-style lifting as a substitute for the current cardio workout. This is quite different from the typical weight lifting programs but it also happens to be highly effective as well. Exercisers just need to make sure that they are getting enough rest in between sessions to avoid any burnout.
