If you're trying to burn more calories to lose weight, today we'll look at how exercise affects fat burning and how to use it to get the best results. Exercise doesn't just help with fat loss, it also affects your mental and emotional health.
The effect of cardio exercises on weight
Cardio exercises are some of the most important for burning fat. They are also called heart muscle exercises, like:
- Walking.
- Running.
- Cycling.
- Swimming.
Cardio workouts have some pros and cons. On the plus side, they burn a good amount of calories while you exercise. But on the downside, they don't burn as many calories as building muscle does. There are some studies measuring how cardio affects weight loss. They found that each cardio session can burn 400 calories. With a balanced diet, that helps lose about 2 kilos a month.
Many other studies confirmed cardio helps lose stubborn fat like in hips and belly. It also lowers the risk of type 2 diabetes and heart disease.
The effect of strength training on weight
Lifting weights boosts calorie burning. It raises calorie burn long term by building muscle since muscle burns more calories at rest. Many studies confirmed that just doing cardio lowers your muscle mass in the body. Which cuts down your body's calorie burn long term. So it's best to combine both for a strong effect on burning calories.
Effect of high-intensity interval training and weights (HIT)
High-intensity interval training is a workout with short exercise bursts, followed by a short rest, then a second round starts. These exercises can be resistance or cardio. These workouts only take 15 to 25 minutes.It has a big effect on burning more calories, especially fat around the waist. It's great for busy women but check with your heart doctor before starting since it demands a lot from your heart muscle.
Effect of exercise on food intake
Many women feel they need to eat more when they add exercise to their daily routine. But really, this happens only if you eat way less than your daily calorie needs. Most studies on eating and exercise found that exercise helps you eat less food, especially HIT workouts which greatly reduce appetite for food. Morning workouts also lower your hunger at night.
Other benefits of exercising regularly
Exercising has many other benefits besides burning calories, like:
- Controlling blood sugar levels.
- Reducing the chance of many chronic diseases like heart problems, type 2 diabetes, and some types of cancer.
- Increasing and keeping muscle mass which protects against osteoporosis.
- It lowers stress and anxiety that can cause emotional eating and weight gain.
Your diet also really affects how many calories you burn, so don’t ignore it. It’s best to join one of Fitness Garage’s trainers to get a diet plan without feeling deprived, plus a training plan, and learn how to stick with exercise and manage your time no matter how busy you are.
Also, don’t just depend on the scale. You’ll learn how to track your body measurements and healthy cooking methods, discover new healthy recipes, just by following the Facebook page by clicking here.
