6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies) 🔥

Summary

This video explains why resistance training (weightlifting) is more effective for fat loss than cardio. The speaker highlights the pitfalls of dieting, such as a decrease in basal metabolic rate (BMR) and muscle loss, which slow down fat loss. Through studies, he shows that combining weightlifting with a calorie deficit preserves muscle mass, boosts BMR, and results in better long-term fat loss compared to cardio alone. The video also discusses how many studies misleadingly emphasize cardio's benefits and provides supplement recommendations to optimize fat loss and recovery.

Takeaways

• 😀 Dieting alone can lower your Basal Metabolic Rate (BMR), making it harder to burn fat in the long run.
• 😀 Weightlifting helps preserve muscle mass and increases BMR, supporting better fat loss over time compared to cardio.
• 😀 Cardio, while it burns calories during exercise, does not counteract the negative effects of dieting on metabolism and muscle mass.
• 😀 Muscle loss during dieting can significantly reduce your ability to burn calories, which is why maintaining muscle is crucial.
• 😀 A study showed that a combination of dieting and resistance training preserved muscle mass and kept BMR higher than dieting with cardio alone.
• 😀 Weightlifting improves body composition, focusing on fat loss while preserving muscle, which is more important than just weight loss.
• 😀 Many studies comparing cardio and weightlifting for fat loss fail to distinguish between fat loss and overall weight loss, leading to misleading conclusions.
• 😀 The number of calories burned during cardio is not as important as the long-term impact of exercise on metabolism and body composition.
• 😀 Poor study design or faulty methods can lead to biased results, especially when hidden variables aren’t accounted for.
• 😀 Supplementation with creatine, L-carnitine, and corosolic acid can enhance post-workout recovery and help preserve muscle during a calorie deficit.

Q & A

What is the key difference between cardio and resistance training when it comes to fat loss?

The key difference is that resistance training preserves lean muscle mass and boosts basal metabolic rate (BMR), while cardio can lead to muscle loss, which decreases BMR and hinders fat-burning efficiency over time.

Why does dieting alone often lead to muscle loss?

Dieting alone can lead to muscle loss because when you restrict calories, the body reduces its metabolic rate and breaks down muscle tissue for energy. This muscle loss lowers BMR and makes it harder to burn calories effectively.

What was the result of the study comparing diet plus cardio vs. diet plus resistance training?

The study found that the group combining diet with cardio lost 8% of their lean body mass and experienced a significant drop in resting metabolic rate (RMR). In contrast, the diet plus resistance training group lost no muscle and had an increase in RMR.

Why is losing fat more important than losing weight?

Losing fat is more important because it improves body composition and overall health, whereas weight loss can include both fat and muscle loss. Preserving muscle mass is crucial for maintaining metabolic rate and strength.

How can studies mislead people into thinking cardio is better than weight training for fat loss?

Studies can be misleading when they compare total weight loss instead of fat loss. For example, someone doing cardio might lose more weight but also lose muscle, whereas someone lifting weights may lose less weight but retain or even gain muscle, leading to a more favorable body fat percentage.

What is the importance of understanding the difference between fat loss and muscle loss?

Understanding the difference is crucial because preserving muscle mass is essential for maintaining a healthy metabolism. Losing muscle can significantly slow down fat loss and negatively affect long-term health.

Why does cardio burn more calories per minute than weightlifting?

Cardio burns more calories per minute because it is a continuous, high-intensity activity that increases heart rate and energy expenditure. However, weightlifting may not burn as many calories during exercise but leads to greater long-term calorie burning by preserving muscle and boosting metabolism.

How can supplements help optimize fat loss and recovery during dieting?

Supplements like creatine, L-carnitine, and corosolic acid can help preserve muscle mass, reduce muscle damage, enhance recovery, and increase nutrient absorption after workouts, which are all beneficial during a calorie-restricted diet.

What role does creatine play in fat loss and muscle preservation during dieting?

Creatine helps prevent muscle breakdown, which is a common problem during calorie-restricted diets. It also enhances muscle repair and helps maintain muscle mass, preventing the reduction of BMR associated with muscle loss.

What are the benefits of using Legion’s post-workout supplement?

Legion’s post-workout supplement contains clinically effective doses of creatine, L-carnitine, and corosolic acid, which support muscle repair, nutrient absorption, and muscle preservation. It also uses all-natural ingredients, third-party testing, and is manufactured in the U.S.