Best Exercise to burn fat and gain muscle

The simple answer is both. I do cardio 3 days a week and weight workouts 2 days. The combination ensures you keep your metabolism up and the mosre muscle you gain the more calories you burn without doing any activity at all.

I think lifting with some cardio.

From what I understand if you want to loose the fat you cannot build muscle at the same time. In order to build muscle you need to eat at a surplus. So to burn fat you need to eat at a calorie deficit, you can burn fat without even excercising. Excersise either carido or resistance both have benefits. The Most apparent is rasing your BMR which in turn burns more fat quicker than a couch potato. Assuming you are eating at a deficit.

Between the two it would be hands down lifting. Cardio doesn't build muscle but weightlifting does or on a calorie deficit it can maintain it. Cardio is not even needed to lose fat. Sure it helps but if you eat a deficit you can still lose fat without cardio.

*kitten* to da GRASS.

Yep, do both. Cardio will yield a bigger burn than lifting but lifting weights will help preserve muscle while eating at a deficit. Actually, you can gain some muscle at a deficit in the beginning.

Your fiance is right. Even though it's a trick question, there is no exercise that specifically burns fat and gains muscle (at the same time). Lifting will do both, just not at the same time. It's all bout your caloric deficit or surplus.

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They're both fine, whichever is easier for you. The key is in the Calorie Deficit. For rapid weight loss, go 20% under your maintenance calorie limit. For a less rapid weight loss that will not break down as much muscle, go on a 10% deficit. Extensive cardio is more for those who choose to create that deficit with burning extra calories rather than eating less. So as long as you create that deficit you're good to go with either route. As far as weight training, that's more for muscle gain or preventing muscle breakdown while dieting, it doesn't really burn many calories. But the added muscle mass will up the amount of calories your body burns.

So to sum it all up, you can get away with no cardio if you eat less, or you can eat the same amount as usual and add cardio. Just don't eat more to make up for the calories you burned doing cardio.

Hope this helps.

Pick things up. Put them down.

Repeat.

Bicep curls. 3 sets of 15 reps.

As you can see, there are several schools of thought. From what I've learned (and experienced) after losing and gaining weight throughout my life, there are a number of components to how you should work out.

What are your goals? Are you trying to tone up and lose those last 10-15 lbs.? Are you trying to lose a significant amount of weight (over 50 lbs.)?

When a person is significantly overweight (obese category), being more balanced with cardio and weight training offers the best opportunity to burn enough calories to create a strong calorie deficit while trying to maintain as much muscle mass as possible. When a person has a lot to lose the focus should not be on "building muscle". In fact, when a person has more than 50 lbs. to lose (like 100 lbs), it's virtually impossible not to lose muscle along with fat. The body naturally has more muscle as you have more weight, since it requires more to move a heavier body around . The goal would be to lose as little muscle as possible while losing weight, but to lose weight more quickly (for health reasons...quickly being 2 lbs. a week). Ultimately, the average person should have a bit less muscle "weight" when they hit goal than when they were at their heaviest. The proportion of muscle and fat should be much different, however.

If you are closer to goal (within 10-15 lbs.), the goal should be to lose "body fat" while maintaining muscle mass and toning. In this case, it makes more sense to do shorter, intense cardio sessions with more weight training. You build muscle/maintain muscle mass and lose weight more slowly. Muscles require calories to be maintained or to grow. When you are this close to goal, it's important to lose slowly to protect muscle (versus when you are much, much heavier).

I have to agree with your boyfriend. What he says is true and proven in many studies.

Yep, do both. Cardio will yield a bigger burn than lifting but lifting weights will help preserve muscle while eating at a deficit. Actually, you can gain some muscle at a deficit in the beginning.

I agree

I think it is great you are bith focused on being healthy. Hopefully you and fiance are learning to disagree and discuss in a healthy way as well. I don't see any reason why, as previously suggested, you can't do both cardio and weights. If he wants to put more weight on weights and you want to put more sweat into cardio that should be cool with both of you. And Congrats on your engagement. :drinker:

Thanks Everyone! I am eating at a deflict doing the TDEE-20% so around 1700 daily and not eating back an exercise calories. But I don't really have weight to loose, fat yes. I'm 23 5'6 and at 132, I just want a hott bod for the summer

Then weightlifting would be better for you than Cardio. If you are a newbie to WL. Try one of those classes or at home ones i.e Les Mills Pump. I finished my first round of LMP and lost 8 lbs in 12 weeks but the the inches lost were just phenomenal.

P.S. I am not a coach and/or do not work for Beachbody.