Here are some things to think about as you plan your workout routine. 'We need to look at fat loss with a 360-degree approach. If you want to get leaner, it’s time to start strength training. 'Weight is determined by many factors, including muscle mass, muscle glycogen (sugar stored in the muscle), water, fat, and so on,' says Andy Vincent, PT at Third Space London. To increase metabolic rate. While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. The cardio people think, well, I need to burn calories to lose weight. So yes, you can lose weight just by lifting weights. You could do that by skipping your afternoon vending machine visit or by jogging for an hour after work or—yep—by lifting weights. Independent Premium Comments can be posted by members of our membership scheme, Independent Premium. It was after her boyfriend of 18 months broke up with her that Ryan found the motivation she needed to hit the gym. Mainly fish, chicken , veg patatoes and pasta and rice Months of heroic effort, however, did little to reshape her body. But while getting sweaty is integral to overall health you don't have to do classic cardio to lose weight (AKA fat). “I started focusing less on the weight loss, even though it was happening. I eat really healthy (gluten-free, lots of veggies, proteins, fruits, water, some dairy, and no processed sugars). First, lifting weights can help you lose fat while still building muscle, which is awesome for your metabolism. I do a mix of machines, free weights and body weight exercises. This system is effective because it takes place without the usage of oxygen, leading to burn body fat and build muscle at the same time. Repeat Monday's workout for ease. A woman has revealed how she transformed her body and lost seven stone purely by lifting weights. Activation: Resistance band glute bridge. 26-year-old Sian Ryan shunned all cardio but over the course of two years, she slimmed down significantly, dropping six dress sizes and becoming a qualified personal trainer. So – before you hang up your running trainers for good – there are a couple of things we should clear up first while sharing the science on how to achieve your fittest self. 'Nutrition is key, exercise helps, being generally active every day is beneficial, as is taking measures to improve sleep, gut health and immunity. You may be able to find more information about this and similar content at piano.io, 7 Epic Exercise Bikes That Are Still in Stock, ‘I Lost 4 Stone with Portion Control + Walking’, How to Start Exercising as a Total Beginner, 'I Tried a Celeb Eating Plan & Never Looked Back', ‘I Lost over 8 St. With the 80-20 Rule and HIIT’, 6 Expert Tips to Use Cycling for Weight Loss, I'm Fitter Than Ever Thanks To My Stoma Bag, 25 Home Workout Apps to Get You Fit AF from Home, Women's Health, Part of the Hearst UK Wellbeing Network. All of the compound lifts stress the central nervous system and heighten your metabolic rate. What's more, experts agree that it's the latter you should be aiming for if getting in shape is your goal. And while it's true that doing steady state cardio probably will help with weight loss, experts say it's totally unnecessary if your main goal is fat loss. “All my bad days built better days.”. You can find our Community Guidelines in full here. Are you sure you want to delete this comment? We asked Alice Liveing to design you a session...here is your workout. While it might seem like exercise – particularly cardio – is crucial to cracking the deficit, in reality, it mostly comes down to diet. Getting cardio fit has been praised by studies for boosting heart and lung health - key points in building a body for life. And you know what, that's totally okay. I wasn’t thinking about my ex, I was just getting stronger and better,” she says. Create a commenting name to join the debate, There are no Independent Premium comments yet - be the first to add your thoughts, There are no comments yet - be the first to add your thoughts. Plus, I won’t get bulky from carrying around big muscles. Im just not a cardio person. It's entirely possible to lose weight without ever setting foot on a cardio machine. And now Ryan wants to spread the message that if you, like she did, feel daunted by or simply hate the thought of running or spin classes, you shouldn’t force yourself to do them because you’ll only end up hating exercise. To build lean muscle mass, which will increase your metabolic rate. The additional calories burned by muscle mass is extremely negligible. Cardio vs. ... cardio. Use lighter weight than you normally would when lifting for strength or mass in traditional fashion. “At first I went to the 24-hour-gym at night so no one could see me. You need to burn the fat and to do that you need to raise your heart rate. Lifting Weights – The Calorie Burn. Our journalists will try to respond by joining the threads when they can to create a true meeting of independent Premium. healthy body fat percentage range and how you can calculate your own, Laura 'Biceps' Hoggins explain the life-changing impact CrossFit has had on her body, Train Smart: This Is the Best Cardio for Fat Loss, Turns Out, You Can Lose Body Fat Without Doing Workouts, This Is What 3 Hours of Strength Training Can Do, Why One Expert is Calling Time On Calorie Counting, 1a. A cardio workout burns more calories than a weight-training workout. ... What happens when you swap cardio for weights. You should train with weights at least three times per week, up to even six times if you can recover from it and still make progress. In fact, you can lose weight just by lifting weights. Why? During this session, you want to work all major muscle groups. Of course, Ryan has made sure her diet fuels her for fitness, but she hasn’t done any cardio training. 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