“Cardio makes you lose weight”
“Make sure to do at least 30 minutes of cardio”
“You have to be dying during your workouts in order for it to be a good workout.”
“You need to burn a ton of calories”
These are things I thought/told myself, and things I felt I ever heard around losing weight. However, this is insanely far from the truth – some are partially true, but they will not give you long lasting results. When I was first starting out, I would cycle for a minimum of 45 minutes a day, or I’d go for 4-5 mile runs; I loved it! I loved getting a good sweat in. The downfall though? It wasn’t going to get to where I wanted. Cardio is wonderful for cardiovascular health, but it will not get you the results that lifting does. Don’t get me wrong, I was terrified to start lifting heavy. I didn’t want to stop doing the rigorous amount of cardio I was doing – I didn’t want lifting to make me big or look manly, but I had to put the fear aside (BECAUSE IT’S SO FAR FROM THE TRUTH – IT WILL NOT HAPPEN TO ME OR YOU) and lift!!!!
I am not a certified trainer, but these are facts that are available to anyone with a phone and access to google 😉
Cardiovascular workouts and strength training are two types of different work outs that differ in intensity, how calories are burned, and the muscle groups used. Cardiovascular exercise will help you burn more calories in a session, but lifting weights will allow to burn more calories in the long run.
So why lift weights rather than doing cardio every workout?
First off, cardio is important – it keeps your heart healthy and it should not be excluded from your workouts. Simply walking, biking, dancing, jumping, playing beach volleyball, tennis, running, or any way to get your heart rate up are excellent ways to get your cardio in.
Weight training allows you to build muscle, which speeds up your metabolism, burns more fat in the long run, and increases the amount of calories you’ll be able to burn at a resting state. An ‘after-burn‘ is where your body continues to use more calories after a lifting session. When you weight train, you’re breaking down your muscles; therefore, it uses oxygen (energy), to remove lactic acid and to repair/replenish your muscles. This results in you burning more calories throughout the day.
The common misconception about cardio and lifting is that in order to lose fat, ‘you need to do cardio, and if you want to gain muscle, you need lift,’ but that’s not entirely the case. Weight training will help you reshape your body – tone, build muscle, lost fat, etc. Cardiovascular training will overall reduce the amount of fat and muscle you have, which will make you look slimmer overall. Weight training and cardiovascular training are much more than calories burned in a session. It’s important to know how your calories are burned over the duration of time and which will give you the results you want in the long-run. Again, with lifting weights, your metabolism speeds up which results in you being able to burn more calories at a higher rate throughout the entire day/after your lifting session.
It’s hard to let go of the amount of calories burned in one session, but do your best to not get stuck in that trap. I promise that with consistency, patience, and trusting the process you will see the results you want! So get after it, make the change, let go of the fear, and be the boss you are and lift those weights!!
Your Friend Elle