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I am currently trying to lose weight by burning fat. I decided that I should be doing cardio and so far I have been getting results. But I want to speed things up as safely as possible. I have been losing touch with the gym so I can do my cardio-only workouts at home, but then I remembered reading somewhere online that when you have more or stronger built muscles, it increases your metabolism and speeds up the fat loss. Is this true and can anyone give more details about this? My main focus right now is burning lots of fat, and I don't want to weight-train if the built muscle won't even reveal itself under all the fat. I'll focus more on that after I get skinnier. But if it helps speed up the fat loss, then I'll do more of it now.
I've learned a lot talking with the people on the forums here and I feel the best way to lose weight is by P90x style high intensity exercise. The goal here is doing strength building exercise like push-ups/squats/sprints ect to burn all the energy in your muscle cells (get them tired). During your body's recovery stage it will increase metabolism to replenish these depleted energy stores. As you get stronger your muscle cells increase their size allowing greater storage of energy - thus when you deplete them it requires even more metabolism and fat burning to replenish! This results in the quickest way to become fit through strength/cardio exercise.
My issue with this is that it does not increase basal metabolism - so if you stop your routine you will quickly put on weight again. I think the key for weight control after this weight loss is to shift your routine to more of endurance exercise - 30-60 minute walks at a pace where it is a little bit hard to hold a conversation. This will improve growth of mitochondria which should increase your basal metabolism and improve your resistance to weight gain.
Muscles burn calories at a faster rate than fat. So if you have more muscles you can burn calories more efficiently. However it is not that drastic of a jump. But when you do an intense workout you get an after burn where your metabolism is raised for hours afterward.
You can do push-ups, squats, lunges, core exercises all without gym equipment. Incorporate those into your routine and you will be all the more fit faster.
I have read that the very best exercise for burning fat is HIIT--high intensity interval training and you can get an entire workout done in 20 minutes. High-intensity interval training - Wikipedia, the free encyclopedia It's really like sprinting where you go all out for 30 seconds and then kick it back to leisurely for 1-1/2 minutes and then go all out again. The reason it's supposed to work is because it will build up your growth hormone level which will help your metabolism. I've done this workout some and it's a killer.
I have read that the very best exercise for burning fat is HIIT--high intensity interval training and you can get an entire workout done in 20 minutes. High-intensity interval training - Wikipedia, the free encyclopedia It's really like sprinting where you go all out for 30 seconds and then kick it back to leisurely for 1-1/2 minutes and then go all out again. The reason it's supposed to work is because it will build up your growth hormone level which will help your metabolism. I've done this workout some and it's a killer.
Yes. It's insane. Sometimes we do it for only 20 minutes of our workout. Then the rest we are doing serious weight lifting. Then sometimes we do it for a whole hour and I want to die and we burn close to a 1000 calories. I really had to work up to that. You have to build the endurance for it.
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