Strength vs Endurance: Best fat burn?

ctaylorhill

Hello all,

Apologies if I am asking a silly question, it's just something that I've always thought about and never really found a straight answer on the internet.

With regards to weight lifting (Which I've been doing for a couple of years now) however I've found myself at a bit of a plateau - Body weight and amount of weight that I lift.

I was wondering whether there is an optimum routine - Strength routine (I.E. 5x5) or an Endurance routine that would give better results with fat burning?

Any advice would be greatly received!

cwolfman13

burning fat is all about calorie (energy) deficit...when you have a deficit of energy your body has to dip into fat storage for energy. Weigh training maintains/increases lean muscle which in turn increases metabolism long term...which means your body burns more calories (energy) at rest. Endurance training is going to burn more calories in the moment, but does very little for your resting metabolism or body composition.

Really, diet for weight control; exercise for fitness. A well balanced fitness regimen is going to incorporate aspects of both for a well rounded fitness profile.

msf74

I was wondering whether there is an optimum routine - Strength routine (I.E. 5x5) or an Endurance routine that would give better results with fat burning?

Could you clarify what exactly you are looking to achieve - you talk about following a strength programme but then talk about what is optimal for the fat burn?

In general though:

1.Good diet to maintain a calorie deficit
2. resistance training to preserve existing muscle mass
3. cardio to improve CV ability and as an insurance policy against over eating if you find 1. above difficult

It is arguable if 3 is necessary if your prime goal is simply to look good naked

BusyRaeNOTBusty

http://www.bodyrecomposition.com/training/weight-training-for-fat-loss-part-1.html

Basically the goal of lifting while dieting should NOT be to "burn fat". The goal is to maintain muscle while we "burn fat" with our calorie deficit. The best type of program to maintain muscle is the same that is used to build strength, so yes, things like Starting Strength or Strong Lifts 5x5.

ctaylorhill

Apologies, main goal is mainly weight loss (aprox 14lbs more) however these are more than a little reluctant to shift.

I've lost 36lbs mainly through diet (Low Carb and Strong Lifts 5x5) no cardio at all.

Having been doing mainly strength programs, I thought it may be beneficial to now shake things up a little bit, but wasn't sure of the best way, open to including more cardio, I'm not sure!

I was just a little curious as to whether varying lifting routines would be better!

cwolfman13

Apologies, main goal is mainly weight loss (aprox 14lbs more) however these are more than a little reluctant to shift.

I've lost 36lbs mainly through diet (Low Carb and Strong Lifts 5x5) no cardio at all.

Having been doing mainly strength programs, I thought it may be beneficial to now shake things up a little bit, but wasn't sure of the best way, open to including more cardio, I'm not sure!

I was just a little curious as to whether varying lifting routines would be better!

Judging by your picture and given that the last 10 - 15 Lbs is largely cosmetic and people are usually at or very near a healthy BF%, it's going to be very slow. This is the time that you really just need to focus on the process and your body composition and pay less attention to the scale. You simply do not have the fat stores remaining for "fast" weight loss.

Also, the scale is full of **** anyway...



^^^ @ 190 Lbs January 2013



^^^ @ 183 Lbs March 2013...just 3 Lbs off my initial goal of 180



^^^ November 2013 @ 187 Lbs...about 7 Lbs heavier than my initial goal of 180 and a mere 3 Lbs lighter than I was last January.

I'm still most definitely a work in progress...but I think these pictures help illustrate how the scale truly doesn't tell the entire story...not even close. This is detail work...body comp/re-comp takes a lot of time and dedication. This for me has been primarily spending time in the weight room...getting my nutrition on, including plenty of protein...and only moderate cardio...I cycle a few times per week and walk, that's about it.

ctaylorhill

Impressive change!

I understand about the composition, it's always been something that I've needed to be reminded of. It's something I still struggle to see changes about myself, but I'm my own worst enemy.

I don't think my picture is a good representation of my BF% I'm currently 28% and hasn't budged in some time!

cwolfman13

Impressive change!

I understand about the composition, it's always been something that I've needed to be reminded of. It's something I still struggle to see changes about myself, but I'm my own worst enemy.

I don't think my picture is a good representation of my BF% I'm currently 28% and hasn't budged in some time!

Keep in mind that as you lean out (having lost 36 Lbs already) your calorie requirements to maintain are fewer...so your deficit (provided you haven't changed your calorie goals) is going to be smaller. This does two things...1) slows your weight loss because smaller deficit; and 2) shrinks your margin for error.

For the vast majority, stalls and plateaus are attributable primarily to user error. Often, this error has just gone undetected for weeks and months due to the margin for error was wider when there was more weight to lose. As you close the gap, greater precision is required. Double, triple, and quadruple check you exercise burns and weigh and measure all of your foods/ingredients (obviously taking the scale to a restaurant is a bit over the top) for precision intake...and have patience.

SusanL222

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