Cardio Vs Weights for Weight Loss – Kbands Live 136


 

Cardio Vs Weights for Weight Loss

Your time is limited and you want to do the workout that provides the most weight loss benefits. Cardio gives you the best immediate calorie burn while performing the exercise. But you see those people who consistently perform cardio on the elliptical machine and they haven’t lost weight. You know that weight training provides a calorie burn during the workout and long after while the body works to rest and repair from the workout but does this offset the spiked calorie burn of cardio? Let’s look at the benefits and pitfalls of each approach and see if there is another solution.

We will also look at the pros and cons of cardio for weight loss. As well as the benefits and pitfalls of weight training for weight loss. The following video highlights fast paced resistance band weight training in a superset with resistance band cardio sets. Follow the reps and sets on the video and maximize the calorie burn during your at home workout routine, build muscle, improve your health and reduce your weight.

 

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How Does Cardio Help With Weight Loss?

Cardio is the “go to” for anyone who wants to lose weight. Get in your 10,000 steps. Take the steps instead of the elevator. Park your car as far away from the front door of the building as safely possible. Every little bit helps in your quest to lose weight. All of these activities burn a few extra calories. But is it enough? You need to add in a cardio if you want to achieve weight loss.

Cardio works as a great fat burning activity because it spikes your heart rate while performing the activity. It could be running, walking at a brisk pace, Kbands Speed Skaters like in the video, running in place or using the Speed Jump Rope. Cardio provides an immediate calorie burn while you are performing the activity. Once your heart rate returns to normal ranges the calorie burn declines back to body maintenance levels.

Of course there are various kinds of cardio that can be performed. First, a casual walk will help with your heart health but unless it raises your heart rate there won’t be much additional calorie burn beyond body maintenance levels. Second, there is interval cardio. Interval style cardio spikes your heart rate while performing the activity. This spike helps to increase the energy required to complete the activity. It could be short bursts of exercise like performing the Kbands Speed Skaters. You will burn additional calories over the casual walk.

Third, there is high intensity interval training (HIIT). HIIT workouts improve your cardiovascular fitness while helping to build lean muscle, boost your metabolism and burn fat. When performing this style of cardio it MUST be at maximum effort for 20-30 seconds. Perform these workouts with high intensity. You get maximum benefits from quick intense bursts of exercise followed by short recovery periods. You are constantly raising and lowering your heart for a determined amount of time. You can perform this style of workout 3 or 4 times per week. The Kbands Running in Place is a great example of a HIIT workout. You must run in place as fast as you can with accentuated arm movements for 20-30 seconds. It is high intensity. It spikes your heart rate. You do it for a quick burst and then you have a slower recovery activity. These workouts are intense and highly effective in your weight loss goals. The key is intensity.

How Does Weight Training Burn Fat?

Weight training for weight loss is another style of workout. Weight training is good because you expend energy and burn calories while performing the weight training. You also burn more calories after the workout as the body works to recover and build muscle while you are resting. Another benefit of weight training for weight loss is you are building muscle and replacing your fat. More calories are burned in a resting state to maintain muscle rather than fat. Most weight training sessions might involve heavy lifting but they are not typically performed with high intensity.

The Fusion Cable Center Press is a great weight training exercise that will increase calorie burn when performed with intensity. Rather than performing the usual steady ascent and descent of the center press, shake up your muscles by performing quick pulse sets. Remember to maintain great form but the pulse sets will help spike your heart rate, keep your muscles under tension longer, and in turn help you burn more calories and achieve the weight loss you are working to obtain.

Perform Cardio and Pulse Weight Training in the Same Superset

You know the benefits of cardio because you burn a lot of calories immediately while performing the workout. Weights provide calorie burn during the workout and this continues long after you have stopped lifting during recovery. Combine these two workout styles in a superset and get the immediate burn while working out and also hours later during recovery.

Another modification to help increase your weight loss is to perform your weight training with intensity. Don’t just do slow controlled sets but perform quick pulse reps in every set. You will be surprised how quickly your muscles fatigue which translates to muscle growth and weight loss. Push yourself to failure during each set. When you feel like you have to stop go for another 2 seconds. The gains will come if your push yourself. After an intense weight set then quickly move into a high intensity cardio set.

High intensity cardio with Kbands Leg Resistance Bands is a great way to increase your heart rate, increase the calorie burn and accelerate your weight loss. This style of high intensity interval training is great for weight loss. You perform your cardio at max intensity for 20-30 seconds followed by fast paced weight training. Performing these two styles in the same superset will make your gains, both muscle and weight loss, occur more rapidly. This workout style is not easy and will be challenging. Always to work to your max capacity, push yourself!

Diet Is Critical

Changing your workouts to include high intensity resistance weight training AND high intensity resisted cardio will help you torch calories during and after your workouts. Next, apply this same intensity to your diet. A healthy lifestyle takes commitment but once you learn the rules it’s like riding a bike. Rather effortless. Commit to this lifestyle and own it. You have heard this before but you can’t out exercise a bad diet. You have to eliminate the junk food. Eat the right amount of protein. Eat lots of green vegetables and fruits. Drink lots of water, cut out the soft drinks and sugar. KBT Nutrition has the tips, tools, and plans to help you achieve your weight loss goals.

 

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