As I prepare to become a certified personal trainer, I am asked by many patients how to exercise for weight loss. There is a common belief that cardio is the way to go if you are looking to torch those calories and lose fat. However, what most people fail to recognize (even the average Jane whom you may see at the gym every day), is that weight training can actually prepare your body to burn more calories over time.
If you have a Fitbit or Apple Watch that can track your heart rate and calorie burn, you will recognize that you burn way more calories on the elliptical than you otherwise would picking up some dumbbells, given the same amount of exerted effort and time period. Meaning, you burn calories in that allotted time off work and will lose weight because of it, (given you are following a healthy diet).
However, you are not just losing fat when you see that number go down on the scale after a prolonged period of cardio-focused workouts—you are also losing muscle.
The Importance of Muscle![muscle]()
The more muscle mass an individual has, the higher their resting metabolic rate will be—i.e. they will burn more calories sitting. Not only will more muscle keep you burning more calories throughout the day, but it will also help strengthen your connective tissue, improve your blood sugar levels, and improve sleep, among other benefits.
The Afterburn Effect
Studies have proven that strength training workouts can boost your metabolism for up to 38 hours after your training session is over, this is called the afterburn effect. The afterburn effect is a result of your body have to repair the muscle that was broken down during your training session.
Similarly, intense cardio sessions where your heart rate is elevated for an extended period of time is proven to also create an afterburn effect.