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 Most of you reading this will fall into cardio (CV) or weights (Resistance) camp. Some of you may do both. It’s common for both groups to debate which one is better for fat loss and weights are for packing on muscle. Is that true? Is weight training and cardio ideal for every goal? Let’s explore the science behind the argument.The difference between Weights and Cardio The good thing about aerobic exercise (CV) is that it is relatively easy to do – most people can run or cycle without going to the gym or without too much instruction. Most sports require large amounts of aerobic fitness therefore CV training is important if you want to play these sports well. Even if you just want to run for the bus without getting out of breath, you will need to include CV training in your routine. (Also read my ‘Cardio’ Article) There is a good argument that CV training is a good way to burn a lot of calories and assuming you are burning more calories than you are consuming, you will lose weight. However it is important to realise that without resistance training some of that weight loss will be muscle tissue (tone and shape) as well as fat. This is important as if you desire a lean and toned body you will not achieve this without weight training. Also the amount of muscle you have directly affects your metabolism, the more muscle you have the more calories your body will burn. So if we lose muscle mass by doing lots of CV and not enough resistance any weight loss you experience will not have longevity. This applies to both males and females. Weight training is the use of resistance exercises like dumbbells, barbells, resistance machines or your own body weight. It is the only form of exercise that will cause your muscles to grow bigger when left to recover (assuming you are consuming enough protein). Bigger muscles provide the body with more strength, stability and power and will also help to increase the metabolism helping you burn more calories. Goals are Key When choosing the ideal training routine, you need to determine your goal. Is it to run a marathon, get into the rugby team or achieve that cover model look? Each of these goals will require a different training routine. Just doing CV because others in the gym are doing it and working out half heartedly on the weight machines is going to achieve very little in way of results. Focusing on your goal and setting yourself specific CV and resistance exercises specifically for that will get you results. Weight Loss (Fat Loss) If your goal is to lose weight there is no doubt that High intensity running or cycling will cause the body to burn a considerable amount of calories and assuming you are on a calorie controlled nutrition plan you can aim to lose 2-4lbs a week. If along with your weight loss you want to achieve a toned and defined physique it is also important to add in some resistance training 2-3 times per week. This will also help with the weight loss as mentioned earlier more muscle will increase your metabolism and the number of calories your body will burn, even at rest. Building Lean Muscle If you want to build lean muscle you need to train with resistance. A regular routine of 3-4 times per week will help you pack on quality size and muscle, assuming you are regularly increasing the weight and intensity and using good form. If you are lean and find it hard to gain muscle this is usually because you have a high metabolic rate. I would advise you to stay away from additional CV and sports as you body will not find the vital time and extra protein and calories it needs to help build lean muscle. (Also read my ‘Hard Gainer Training’ article) If you want to pack on lean muscle and become leaner I would advise 2-3 bouts of CV work a week to help burn fat and achieve that ‘ripped’ look. CV will also benefit lean muscle growth as you will be improving the efficiency of your respiratory system. This will allow you to deliver more oxygen to your working muscles enabling you to work harder and also help improve the delivery of essential nutrients round the body for growth and repair. I hope this has helped to outline the importance of having a structured training routine and not neglecting CV or resistance training in order to reach your goals. If you would like anymore information on training and nutrition or to set up a training program please contact me. Ben Lauder-Dykes Specialist Trainer and Nutritional Advisor Tel: 07843252884 Email: This e-mail address is being protected from spambots. You need JavaScript enabled to view it www.bfittraining.co.uk
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Issue 6. Cover - Photographer - Moritz Stragholz