6 Reasons Why WEIGHT Training is BETTER Than CARDIO For Long-Term Weight / Fat Loss (25+ Studies) 🔥
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Key Timestamps:
0:00 Intro
2:01 Overview & Disclaimers
3:37 Reason #1 - Basal / Resting Metabolic Rate
7:57 Reason #2 - Metabolic Adaptation
10:26 Reason #3 - Excess Post-Exercise Oxygen Consumption (The "Calorie Afterburn)
12:08 Reason #4 - Only One Gets 2-For-1
15:55 Reason #5 - Time & Energy Efficiency
17:18 Reason #6 - Lifting Makes Dieting Easier (Counteracts Its Negative Effects), Cardio Makes Dieting Harder (Exacerbates Its Negative Effects)
20:10 Why Do So Many Sources Still Say Cardio Is Better? (3 Reasons)
24:07 4 Supplements for Optimizing Post-Workout Calorie Burn & Protein Synthesis
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Have you ever wondered why more than 90% of adults who lose weight will gain it ALL right back (if not MORE) within 3 years or less? Or why it can be relatively easy to lose a significant amount of weight with diet and exercise in a short period of time, but then incredibly difficult to KEEP it off long-term - even for the most disciplined of people?
Well those are just a couple of the questions that’ll be answered in this video as I tackle one of the most-debated topics in the health & fitness industry, and an extremely important topic to understand for anyone looking to not only lose fat but actually keep it off long-term. For decades experts have gone back and forth arguing whether Cardio or Weight Training is better for weight loss / fat loss. And while compelling evidence has been presented for both sids, the most common answer you’ll find will say that cardio is better.
However, in this video I’m going to give you 6 irrefutable science-based reasons pulling from more than 25 research studies to prove that Weightlifting (Resistance Training) is far more effective, and efficient, than Cardio for anyone looking both lose fat, and KEEP it off, and, much more importantly, for anyone looking to lower their body fat percentage which is a far better indicator of health and fitness.
Reason Number 1 has to do with something extremely important called your Basal Metabolic Rate (AKA Resting Metabolic Rate) - the rate that your body burns calories just from being alive! Researchers tracked all the calories that people burn in a day (“Total Daily Energy Expenditure”), and found that only 5% of calories were burned from time spent exercising, 10% from the thermic effect of food (calories burned from digesting), 15% come from "Non-Exercise Activity", and a whopping 70% from our Basal Metabolic Rate. So anything we do that affects the BMR is going to make by far the largest difference in losing weight. Resistance training builds muscle, which boosts your BMR, making it much easier for you to lose fat / lose weight. While cardio can actually decrease your BMR, which makes it harder to lose fat.
Reason 2 is metabolic adaptation. When you lose weight, your body starts to make adjustments in order to try and conserve fat. It changes your hormone release, increasing ghrelin and decreasing leptin in an effort to minimize weight loss, and promote weight gain. All of it is triggered by cardio, making it harder for you to lose weight, so the vast majority of people who use dieting and cardio to lose weight have great short-term results but then gain it all right back, while weightlifting can actually COUNTERACT those adaptations.
Reason 3 - Excess Post-Exercise Oxygen Consumption, AKA the "Calorie Afterburn”. There is a short-term increase in metabolism after a workout session, that is much larger with weightlifting than cardio...
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