Training (2)

    Cardio is an important part of your overall health; it improves your heart health, helps burn calories and fat, strengthens your respiratory system, improves oxygen levels in your tissues and so on. 

    Here are the 3 biggest myths about cardio and muscle building – along with the science-based truth. 

    Myth #1: Low-Intensity Cardio Burns the Most Fat 

    I can’t wait for this myth to finally drop dead. It’s not only wrong; it also wastes a ton of time in the gym for people who believe it. 

    The people who subscribe to this myth spend hours on end doing low-intensity cardio on the elliptical, the treadmill and wherever else because their only focus is the calories they’re burning during that training. 

    Instead, they should be focused on high-intensity interval cardio that will burn calories all day long. 

    Myth #2: Faster Cardio Burns More Fat 

    To its credit, the pseudo-science behind this myth sounds logical. But it’s still wrong and it’s been fairly well proven wrong. 

    The theory is that if you do your cardio first thing in the morning, without eating first, your body will be forced to rely on fat stores to do the work, since you haven’t given it any fuel. 

    That really does seem to make sense, but it doesn’t actually work that way. 

    Research has shown that fasted cardio has two really serious downsides: first, it can result in muscle catabolism (the body tears down muscle tissue and uses that as fuel) and it limits the after-burn effect, which is the raised metabolic rate (for up to 48 hours) that results from a good workout. 

    There is also research that says eating first thing actually speeds our metabolism on its own and that we may burn more calories (and fat) by working out after we’ve eaten. 

    Myth #3: Cardio is for Fat Loss and Weight Training is for Building Muscle 

    That sounds right as long as you don’t look into it too much. This was the thinking for years, but it got debunked way back in the 80s. THE fastest and most permanent way to lose body fat is to build lean muscle mass and revamp your nutrition. 

    So often I hear people saying, “I’m going to do cardio to lose fat first, then I’ll start doing weights in the gym to reshape what I have left.” What? 

    You don’t have to keep working out more often or for longer sessions and your fat loss isn’t limited to your workout sessions, either. 

    How much weight can you lose from cardio and weight training?

    The reason there is no real number for how much weight you can lose while doing cardio and weight training combined is because it depends on your personal situation.

    If you are only 10 pounds overweight, then you should only lose 10 pounds.

    Over time, you may even see an increase in weight as you exchange fat for muscle. It takes a smaller amount of mass to equal on pound of muscle than it does for one pound of fat.

    You should not get upset if this occurs and don’t try to lose more weight in an effort to get rid of your muscle weight!

    What is better for weight loss, cardio or weight training?

    If you talk to a weight lifter, he/she will tell you that you shouldn’t do cardio because you lose fat as well as muscle. If you talk to someone who only does cardio, they will tell you that you shouldn’t lift weights because you will bulk up and lose your speed as well as gaining weight.

    The truth is, an exercise program that combines both cardio and weight training is ideal for good health. Weight lifting is great for burning fat, increasing your metabolism as well as building muscle. In addition, weight lifting builds bone density, which is great for your future health.

    After weight lifting, your body continues to burn calories until your muscles have cooled down.

    Cardio also helps to burn fat, but it doesn’t help to build muscle. However, cardiovascular exercise is good for the heart. What’s more, cardio helps you develop endurance, maintaining your energy levels longer.

    Typically, cardio provides more variety in terms of the types of exercises available. This doesn’t make it any more important than weight training, it just helps you stay on a program longer if you aren’t doing the same things day in and day out.

    Isn’t cardio better for women than weight training?

    Many women will avoid weight training at all cost or will limit themselves to weights of no more than 2 to 5 pounds. The reason for this is that they think that want to avoid bulking up from weight training. The problem is, this is a complete myth, women just don’t bulk up the way that men do and women will benefit from a much more intense weight lifting program than they imagine.

    While weight training will create definition in the muscle groups and you will certainly be able to see that definition, that is about the extent of the muscle a woman will see. Of course, there are always exceptions to this, which is why you should start out slow and see how your body looks to you as time goes on!

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