When it comes to fat loss, both cardio and weightlifting are effective, but online fitness coach Dan Go argues that weightlifting offers more long-term benefits for burning fat. In a recent Instagram post on February 25, Go shared why he believes weightlifting is more effective than cardio exercises like running, cycling, or swimming when it comes to shedding body fat.
Why Weightlifting Beats Cardio for Fat Loss
Go explains that weightlifting not only helps burn calories during the workout but also increases your resting metabolic rate (RMR) by building muscle mass. This means your body continues to burn calories even while you’re resting or sleeping. On the other hand, cardio exercises only burn calories during the activity itself, which may not lead to long-term fat loss once the workout is over.
“Weightlifting is more effective at burning fat than cardio. Cardio burns fat while you’re doing it. Weightlifting helps you build muscle, which helps you burn fat in your sleep,” says Go.
How to Use Weightlifting to Burn More Fat
Go suggests the following steps to maximize fat loss through weightlifting:
Step 1: Focus on Key Movements
Choose exercises based on these fundamental movements to create a comprehensive workout program:
- Squats
- Hinges (e.g., deadlifts)
- Chest press
- Horizontal row (e.g., back row)
- Vertical row (e.g., pull-up)
- Overhead press
- Carries (e.g., farmer’s walk)
- Hip thrusts
Step 2: Progressively Build Strength
As you become stronger in each of these movements, your muscle mass will increase, leading to a higher calorie burn even when you’re not exercising.
Step 3: Prioritize Recovery
Muscle growth occurs during recovery, so giving your body time to rest and rebuild is essential for optimal results.
Go emphasizes that building muscle takes time, patience, and consistency. “As you add more muscle, your body will respond by burning more calories,” he says. “A healthy body is built on habits, not fads.”
The Bottom Line: Patience and Consistency
While both cardio and weightlifting have their place in a fitness regimen, weightlifting can provide lasting benefits by increasing your muscle mass, which boosts your metabolism and helps burn more calories in the long run. Fat loss and muscle building require time and patience, but with consistent effort, sustainable lifestyle changes, and a balanced diet, you can achieve your fitness goals.
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