Whoa whoa whoa!! You can't burn fat via exercise????

Lifting heavy weights burns a lot of calories. I think it would be fairly comparable to intense cardio. The difference would come from the length of time each is done. For example, an elite cyclist may burn 2k to 7k per day, but they don't burn that in an hour. They burn it over several hours. Hour for hour, I would guess heavy lifting and intense cardio burn about the same.

No, heavy weight training has a MET equivalent of 6, with lighter session have a value of 3.

On the other hand fast cycling has a MET value of 12, with leisure cycling coming in at 8, fast running comes in at a whopping 16, with a slower run at 10.

Sure weights and HIIT have a higher EPOC effect than regular cardio (which does have an EPOC effect just a lower amount) but the total calories burned is generally more (sometimes substantially more) with cardio even factoring that in.

If a person is doing HIIT and weights because they think it is good for overall calorie burn they are spectacularly missing the point. These are both tools for helping to preserve LBM and in the case of HIIT to work towards maximal fitness.

Now I am going to say something really strange so everyone please don't stare.

How about

people

incorporate

weights

hiit

and some steady state

into their routine?

eta: edited out the animated gif as it was doing my head in

I agree with what you are saying 100%. Cardio, especially intense cardio burns way more calories than weight lifting. Like you said, if you have the time then you are best served to do both. Those of us with limited time in order to create and maintain caloric deficit to lose weight will do so much quicker with cardio.

ACTUALLY...Eating at a deficit doesnt help you lose fat..it helps you lose weight. You can actually INCREASE your body fat while losing weight (not realistic but it is possible). Exercise is VITAL to building muscle. A healthy combo of weights and cardio will make sure you are building the muscle you need.

!

Those of us with limited time in order to create and maintain caloric deficit to lose weight will do so much quicker with cardio.

Sure that is true.

However, one has to ask themselves where is that weight coming from: fat or lean body mass? Many people say they want to lose weight but in reality they are actually looking to improve body composition (the ratio of fat to muscle) so they can look good (and get some functional day to day benefits such as increased strength but that is less common.)

The most efficient way of preserving LBM is resistance training. In fact if your calorie deficit becomes too steep which lots of cardio can contribute to then you will lose a much greater % of LBM to fat, particularly if protein intake is low.

That is why traditional fat loss routines are structured in the following order:

1) good diet (to create a suitable calorie deficit to strip fat)
2) resistance training / HIIT (to preserve muscle mass and maybe even increase it)
3) cardio (to ensure negative calorie balance but still allow you to eat more thereby increasing dietary adherence)

Cardio is usually treated as the wild card therefore in a fat loss routine generally.

If you're doing resistance training for the calorie burn, you are doing it wrong.

one pound to go?!


WAY TO GOOO!!

Those of us with limited time in order to create and maintain caloric deficit to lose weight will do so much quicker with cardio.

Sure that is true.

However, one has to ask themselves where is that weight coming from: fat or lean body mass? Many people say they want to lose weight but in reality they are actually looking to improve body composition (the ratio of fat to muscle) so they can look good (and get some functional day to day benefits such as increased strength but that is less common.)

The most efficient way of preserving LBM is resistance training. In fact if your calorie deficit becomes too steep which lots of cardio can contribute to then you will lose a much greater % of LBM to fat, particularly if protein intake is low.

That is why traditional fat loss routines are structured in the following order:

1) good diet (to create a suitable calorie deficit to strip fat)
2) resistance training / HIIT (to preserve muscle mass and maybe even increase it)
3) cardio (to ensure negative calorie balance but still allow you to eat more thereby increasing dietary adherence)

Cardio is usually treated as the wild card therefore in a fat loss routine generally.

Totally this! Very well put!