But let’s look at the facts: cardio should not be a big part of your weight loss plan, and cardio isn’t necessary to lose weight. In three cases, cardio is great; however, the ideal way to include cardio into a weight-loss plan is to do it on rest days. Because increased cardio interferes with strength and muscle building from weight training, it’s the greatest alternative. It’s therefore preferable to schedule cardio and resistance training sessions on different days.
The second best method, according to the study, is to space cardio as far as possible from RT sessions. You could do a morning and an evening session. Between sessions, you should allow at least 6 hours of rest.
The third best choice is to do cardio following lifting weights in that order. According to the study, doing cardio before RT can result in reduced intensity and volume. Doing cardio while you’re exhausted? It’s painful, but not to the point of making you throw up your toenails.
When you’re tired, why not try lifting weights? That’s a bad move. You’ll squat down to your knees, scratching your head on the squat rack, wondering where your strength has vanished. If you’re doing weights and cardio on the same day, it’s always a good idea to do cardio afterward.
Let us now turn our attention to the question of whether we should lose weight through cardio or weightlifting. Let’s start with the most enjoyable workout for weight loss. Yes, whether it’s a bodyweight exercise, resistance training, swimming, hiking, or cycling, it doesn’t matter. Burning calories aids in the creation of a deficit, and building muscle leads to the formation of higher metabolism, allowing you to consume more calories without gaining weight. The majority of people view exercise as something they do to get a certain aesthetic. “Exercising should be done to make me feel good both physically and mentally,” we must change our mindset.
Now, let’s talk about the importance of resistance exercise in fat loss. With weight training, you’re burning more calories. You’re improving your metabolism by up to 5%, according to research. Your exercise routine is now supporting you in reducing those excess pounds because you’re probably already minding what you eat. Source:Eatingwell
Resistance training might also help you lose weight in the long run. This is because muscle mass affects your resting metabolic rate (RMR), which is the number of calories your body needs to function at rest. In non-exercising people, the resting metabolic rate accounts for 60-75 percent of total energy expenditure, and fat is the body’s primary energy source at rest. The repetition maximum method also ensures progression, as the stronger you go, the more resistance or weight you’ll need to add by the tenth repetition to produce tiredness. Increase the resistance or intensity until you reach exhaustion after fewer repetitions, such as eight or six. Resistance training helps in the loss of extra fat by increasing both after-burn and muscle size, hence increasing the number of calories burned at rest. Combining it with a nutritious diet will only boost the rate of fat reduction as well as provide other health benefits.
The best solution is to combine cardio and weight training in a clever way. This will help you burn calories while building muscle, resulting in a leaner, stronger you.