Cardio is just a way of burning more calories; some people will diet and just use resistance exercise and lose body fat. If you look at most competitive bodybuilders, they all use cardio as they are dieting to enhance fat loss, but it’s more of a preference. Some will restrict more calories from their diet and just use resistance exercise as their preferred method of energy expenditure.
WHAT WORKOUT BURNS THE MOST FAT? HOW TO LOSE WEIGHT WITHOUT CARDIO SUMMARY
- What workout burns the most fat depends on workout duration, intensity, and other variables.
- Resistance exercise can be just as or more effective as traditional cardiovascular exercise for losing body fat.
- Resistance exercise may increase NEAT levels which can lead to additional calories burned throughout the day.
DO I HAVE TO DO CARDIO TO LOSE FAT?
Aerobic exercise burns more calories during exercise, whereas resistance exercise burns fewer calories but has a greater impact on increasing lean muscle mass. The longer rest periods between sets during resistance exercise result in lower energy expenditure than continuous aerobic exercise. Resistance exercise can also reduce abdominal fat despite lower calories burned during exercise due to increased lean muscle mass. The benefits of resistance exercise are improved body recomposition by improving lean muscle mass while reducing body fat.
STOP DOING CARDIO TO LOSE WEIGHT
Resistance training can increase/preserve lean mass while dieting, whereas aerobic exercise is associated with losses in lean muscle.(1, 2) Another benefit of resistance training is that it increases NEAT compared to aerobic exercise, which has been found to reduce Non-Exercise Adaptative Thermogenesis (NEAT). NEAT is any activity that relates to physical activity outside of exercise. For example, you run on the treadmill for an hour, but you are so tired after exercising you want to sit and relax and watch TV.
The total calories you have burned throughout the day go down because you are moving less and burning fewer calories instead. In contrast, resistance exercise has the potential to increase NEAT. This was documented in a study in which differences in 24-h energy expenditure and daily physical activity levels were assessed after 16 weeks of aerobic training and resistance exercise using a randomized crossover design.
Both activities resulted in an increase in 24-h energy expenditure on exercise days. On exercise days, total daily energy expenditure increased more on aerobic days by 443 kcal/d and 239 kcal/d for resistance exercise. However, on days that the subjects were not exercising was a different story. On non-exercising days, NEAT levels decreased in the aerobic group, and the subjects burned -148 kcal/day, whereas, on non-exercising days, NEAT levels increased, and subjects burned more than +216 kcal/day in the resistance exercise group.
WHAT WORKOUT BURNS THE MOST FAT? LOSE WEIGHT WITHOUT CARDIO
The researchers concluded that resistance exercise may burn more calories in the long term by stimulating higher physical activity on non-exercising days. The lower fatigue and lower energy expenditure during resistance exercise may result in less time to recover between exercises and greater physical activity on non-exercise days. Thus, aerobic exercise can cause a compensatory reduction in calories by lowering calories burned on non-exercising days from greater fatigue.(3)