Cardiovascular training is a great way to burn excess calories while strength training will produce bigger muscles, thus increasing your caloric burning power. At the very basic level, these two types of training will do just that. But there is more to cardio coupled with strength training combined that together will produce greater results.
For weight loss, a 3,500 calorie deficit is a requirement from not only your nutrition, but also your activity. You need to burn at minimum, this amount of calories per week to maximize your weight loss as this will allow the stress needed to use fat while at rest. Why is it necessary to burn this many calories in exercise as well as have the same amount of caloric reduction in order to lose weight?
Strength training increases the diameter of muscle fibers that will enable more free fatty acids into them. Higher intensity cardio training will create numerous and larger mitochondria which will allow oxidation of free fatty acids into the muscle at rest. It is the oxidation of these free fatty acids that will rid your body of excess fat.
Because we are normally at rest most of the time, having larger muscles by strength training and having more numerous and larger mitochondria to burn free fatty acids into the larger muscles, will allow you to deplete existing fat stores. This is the reason that cardio and strength training combined create a winning outcome.
Good balances between these two types of training are important. Typically, weight training should be done 2-3 times a week and cardio training 3-5 times a week for best results.
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