Combine Cardio With Weight Training To Lose Fat
The best way to burn fat is the combination between nutrition, cardio training, weight training and motivation. If you leave out one of these factors then losing fat permanently is impossible. It is not enough to only do cardio or weight training, or even worse only using strict diets without any training at all. All of these factors have their own place, some are more important than others but all of them are important to achieve permanent fat loss.
The primary fat burning effect of weight training into play comes after the workout from the increase in Basal Metabolic Rate (BMR) and from the increase in post-exercise metabolic rate. During weight training workouts, you are burning primarily sugar. The more muscle mass you have the more calories you burn.
BMR (men and women) = 370 + (21.6 X lean mass in kg)
If a man weighs 85 kg with 25% bodyfat then his lean body mass (LBM) is 63.75 kg
If we do the calculation then his BMR is 1747 calories. but if another man who also weighs 85 kg but he has 8% bodyfat then he would burn 2059.12 calories. That is an extra 312.12 calories. But for most people the extra increase in resting metabolism is not enough to lose fat permanently.
Weight training has a bigger effect after a workout but cardio has a bigger effect during a workout. Because aerobic exercise uses oxygen and is therefore fat-burning in nature. If you do a 30 minute cardio (aerobic) workout then you are a bit leaner after the 30 minute workout then before. All calories burned will have an impact on fat loss because overall calorie balance is what really matters. Sustained fat burning, oxygen-utilizing aerobic exercise is critical for fat loss. It is really not important if you do steady state cardio or high intensity interval training (HIIT), what matter is how many calories you have burned.