Fat Loss Workout For Females Gym

Being overweight, or excess body fat levels that do not match the body's posture and portion, have long been a frightening specter for anyone, especially someone who wants a perfect appearance. So that not a few of them want to do anything to be able to have an ideal and sexy body, from doing the right methods to the wrong ways to lose weight.

The right way to lose weight is by exercising, but not only to burn fat and lose weight, exercise also increases fitness, and other health benefits. In general there are two types of exercises that are commonly done, namely cardio training and weight training.

During this time people think that weight training is to build muscle, while if you want to reduce weight the solution is a treadmill or take aerobics classes, such as zumba, jogging and more.

Then which one burns more fat so that it is effective in losing weight, cardio or weight training? Before concluding which exercise is more effective, we need to know first the difference between cardio and weight training.

Cardio

Cardio or Cardio, short for cardiovascular, is something related to two things, namely the heart and blood vessels. Cardio exercise increases the heart rate, and gets more oxygen pumping through the blood.

Common examples of cardio exercise such as running, jogging, cycling and other aerobic activities such as SKJ or zumba.

Weight training

Is a physical activity, which aims to train and shape the muscles of the body. Weight training is usually done in fitness places using simple tools such as barbells and dumbbells, as well as other more complex machines.

How does cardio exercise help you lose weight?

During this time if someone who is overweight is advised to practice using the cardio method for menuruka weight, this is due to the energy system used when practicing cardio, or cardio uses fat as an energy source

In the world of sports, in addition to heart health and physical fitness, cardio training is also identical to the diet. The way it works is when we do physical activities such as exercise, the body needs energy to move. Energy itself comes from foods that are converted in the form of blood sugar, and this is the main energy source to move the body while exercising. When the blood sugar reserves begin to run out, the body will take it from fat which is processed into energy for use in sports.

Cardio practice actually also trains the muscles, namely the heart muscle to stay healthy and smooth in carrying out its duties as a regulator of blood pressure throughout the body.

 Cardio is the most basic thing you can do to burn calories.
Unlike the case with weight training, cardio training focuses more on physical activity that triggers heart movement. Cardio exercise increases heart rate between 60 to 85 percent of a normal heart rate.

Quite a lot of activities with relatively low to medium intensity that you can do for a long time that increase your heart rate, like regular aerobics, jog a few miles, or run on a treadmill for one hour or use elliptical for twenty minutes, etc.

In addition, by doing cardiovascular training you will get many health benefits, such as better blood circulation, increased bone density (to help fight osteoporosis), improve sleep and reduce anxiety levels. Cardio also increases your energy level, as long as it's not done excessively.

Even though it looks safe because it doesn't use heavy equipment or large machines, when you practice cardio you also still have to pay attention to the right training techniques, this is very important for beginners, because cardio exercises involve tissue tendons and ligaments in the joints during training. .

Some sources say that if you do a longer cardio session, you can burn around 800-1000 calories in a training session, but that is not a lot to help you reduce the fat you run. Because to lose a pound of body fat, you have to burn 3500 calories.

But that amount also depends on the exact level of duration and intensity, meaning that not all the exercises you do will burn as many calories as you think.

The time or duration of training may be a big factor, especially for some cardio activities that we know so far, the boredom factor can begin to play a role throughout the training time.

Do activities that you think are fun to do such as swimming, cycling or outdoor activities in groups or with the closest people, which is the key to success for all types of sports.

Cardio exercises generally will help you lose weight, but usually this weight loss will be a combination of fat and muscle. Especially if done excessively, cardio has the potential to make muscle mass shrink. So cardio is a little avoided by bodybuilders, because they think cardio will reduce the muscle mass that has been "tired" they wake up.

For cardio training at home, you can use an electric treadmill or a manual treadmill that is quite expensive, while not all cities have jogging tracks outside the house so you can avoid dirt and other dangerous things that can be found on public roads.

Cardio is also believed to improve mood, anxiety and depression. But that does not mean weight training is not.

How does weight training help you lose weight?

Weight training helps to lose weight in several ways, the first is indirectly benefiting from weight training itself; that is to form body muscles, where the function of the muscle itself is as a medium to burn fat. Besides being under the skin layer, in normal conditions fat is also stored in muscle tissue. When a person has little muscle mass, the role of muscles as fat stores is no longer sufficient. So that fat spreads to several places outside the muscle itself, and eventually makes it overweight.

Cardio exercise does not play a role in maintaining muscle, let alone building it, cardio does not contribute to increasing metabolism when resting.
 Muscles are like machines in the body, the greater the engine capacity the more fuel is needed.
While the direct effects of weight training are like doing cardio exercises, namely by "burning" the reserves of energy stored in the body to do the exercises. Besides weight training will increase the body's metabolism.

It is necessary to know that most of the calories you burn in one day do not go through extra activities such as exercise, but through resting metabolic rates or resting metabolic rate (RMR) which is influenced by age, height, weight, body composition, and other health factors. This means that the calories needed directly to exercise both cardio and weight training are only slightly compared to the body's metabolic rate.
 There is no program to lose weight without exercising
 Too many people only focus on how many calories they burn when practicing digym, rather than how the body releases calories when feeling outside the gym.

By doing weight training will result in micro tears in the muscle tissue that is trained, which sometimes causes a sense of "pain" for several days. Then after that the body tries to repair the damaged tissue, so that there is more active tissue in the body. For this reason, the body needs energy and nutrient intake during the process.

That is why bodybuilders have been synonymous with someone who often feels hungry and eats, because they have to balance their high metaboliseme levels due to weight training.


In other words, weight training will increase your body's metabolism (basal) by up to 20% for the next 24 hours, even other sources mention up to 36 hours after a weight training session. Or like when you are resting at home, watching TV and even while sleeping, your body will still burn calories, which is then called the after burn effect. While the cardio exercise effect is only a few hours after the training session.

 You'll Continue to burn more calories after lifting than after cardio. Also known as EPOC (after burn effect)

Unfortunately, some people still think that weight training will make the body look "bulky". Especially for women, who are afraid to have large muscle mass. Even though women don't have the testosterone levels needed to be big, weight training for women makes the muscles tighter, so you don't need to hesitate to practice weight.

For men though, building muscle is something that is not easy, it takes a lot of effort and discipline to carry out the exercises and nutrition.

Even though it sounds fun to burn more calories for several hours after exercise, weight training will still not help in your weight loss program as long as it is not done correctly and consistently. Besides weight training that is done excessively, the effect is even worse than excessive cardio training, especially if it is not balanced with rest and good nutrition. Then enough knowledge is needed to understand the correct training techniques to be able to do weight training correctly and avoid the risk of injury.

And if you want to practice weight you need to go to a fitness center or gym, or if you want to practice at home, you need to have the equipment needed. This means that to practice digym loads or at home you need to spend extra budget.

Then, which type of exercise should be run

As we know, to lose weight is quite simple, by consuming fewer calories than is needed everyday. when compared to struggling with the exercise program process, it is far easier to consume fewer calories by taking an extreme diet, rather than burning large amounts of calories with exercise. But easier doesn't mean better.

And I'm sure the goal of everyone doing either cardio or weight training in the gym is not just a bunch to lose weight, but more than that. Everyone will want to get a good body shape as well as good health conditions to carry out other daily activities.

Thus, the best solution to maximize fat burning is by combining the two types of exercise. A mixture of weight training and cardio is an ideal combination of exercises to help burn lots of calories. Weight training is important to keep the body lean, strong and functioning well, and always fit. And this is something important for everyday life, no matter how much weight you have. Then add cardio training which will burn extra calories and increase stamina when you practice weight.

To get good results when combining weight and cardio training is to pay attention to the following things;

Training portion

When your body's fat levels are still quite high, make the exercise with a little more cardio portion. And by paying attention to the intensity of training, which exercises are more of a priority for now.

Timing

In addition to servings, training time also needs to be considered. You have to know when to practice weight and when it's a good time to practice cardio.

Remember, too, if you try to lose weight healthy, what you eat is as important as the exercise program that you run. Weight training and cardio training are options for burning fat and losing weight, but that alone is not enough without good nutrition.

So in this case what deserves to be called a winner in an effective effort to lose weight is a combination of the choice of sport and the right portion between weight and cardio training and a measurable diet.

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