{"id":234394,"date":"2020-04-27T09:04:00","date_gmt":"2020-04-27T07:04:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=234394"},"modified":"2021-03-25T09:35:10","modified_gmt":"2021-03-25T08:35:10","slug":"how-does-workout-promote-weight-loss","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/","title":{"rendered":"How does workout promote weight loss?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/#What_promotes_weight_loss\" title=\"What promotes weight loss?\">What promotes weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/#How_does_workout_promote_weight_loss\" title=\"How does workout promote weight loss?\">How does workout promote weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/#Cardio\" title=\"Cardio\">Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/#Strength_Training\" title=\"Strength Training\">Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/how-does-workout-promote-weight-loss\/#A_few_tips_on_how_to_maximize_weight_loss_training\" title=\"A few tips on how to maximize weight loss training\">A few tips on how to maximize weight loss training<\/a><\/li><\/ul><\/nav><\/div>\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_promotes_weight_loss\"><\/span>What promotes weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">There are many factors that <strong>affect your weight.<\/strong><\/span> <span title=\"\">The needle on your scale depends on the <strong>diet<\/strong> you are receiving, <strong>the genetic predispositions<\/strong> you have inherited or <strong>your age.<\/strong><\/span> <span title=\"\">However, if your goal is to <strong>lose fat,<\/strong> you should focus on <strong>three key aspects<\/strong> that you should introduce into your life as soon as possible.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Calorie deficit<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Calories are <strong>units of energy<\/strong> that you get from food and drinks. The primary factor in <strong>losing weight<\/strong> is to adjust your <strong>calorie intake.<\/strong> If you want to lose extra kilograms, your <strong>calorie intake should not exceed<\/strong> your recommended daily calorie intake, but on the contrary, it <strong>should be lower.<\/strong> You can also reduce your intake by <strong>effective exercise<\/strong> during which you burn a few calories.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">In practice, it looks like this: The average woman should take approximately <strong>2000 kcal<\/strong> a day to maintain her current weight. If she wanted to <strong>lose at least 0.45 kg per week,<\/strong> her daily intake should be approximately <strong>1500 kcal.<\/strong> This can be achieved either by <strong>switching to a lower-calorie diet<\/strong> or adding <strong>calorie expenditure<\/strong> to her average 2000 calories per day in <strong>the form of exercise.<\/strong> If she performed daily activities such as running, cycling or exercising, during which she would burn 500 kcal, her daily intake would decrease. This means that: <strong>2000 kcal-500 kcal = 1500 kcal per day = 3500 kcal per week = &#8211; 0.45 kg per week.<\/strong> <\/span><span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The calories you burn every day include the following <strong>three components<\/strong>:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Basal Metabolic Rate (BMR)<\/span><\/strong>&nbsp;&#8211;&nbsp; <span class=\"tlid-translation translation\" lang=\"en\">refers to the calories that your body burns at rest for vital functions such as breathing or blood circulation.<\/span><\/li><li><strong><span class=\"st\">Thermic effect of food<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">these are calories that your body burns by digesting, absorbing and metabolizing food.<\/span><\/li><li><strong>Thermogenic physical activities<\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">calories that you burn during sports, working out or other non-exercise activities, including doing housework.<\/span><span style=\"color: #ff6600;\"> [1]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg\" alt=\"What promotes weight loss?\" class=\"wp-image-222040\" width=\"843\" height=\"563\" title=\"What promotes weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/IMG_8536_1_-min___.jpg 1799w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Physical activity<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">The most important factor for achieving weight loss is the already mentioned calorie deficit. However, if you are unable <strong>to keep up with lower calorie intake,<\/strong> you should focus on <strong>higher expenditure<\/strong> and literally burn calories from your body. Many studies even suggest that lower calorie intake <strong>is not sustainable in the long run,<\/strong> meaning that it does not lead to long-term weight loss. It is the combination of <strong>optimal daily calorie intake<\/strong> and subsequent <strong>calorie burning by physical activity<\/strong> that stands behind the success of <strong>long-term sustainable weight loss.<\/strong><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">In addition, regular physical activity <strong>reduces the risk of cardiovascular problems,<\/strong> which are common in overweight and inactive people. However, if you only lost weight by reducing your calories without exercising, you would probably lose<strong> too much muscle mass.<\/strong> This is because when you <strong>reduce your calorie intake,<\/strong> your body will look for a different <strong>source of energy,<\/strong> which is not just fats but also <strong>muscle proteins.<\/strong> The resulting effect will be <strong>weight loss,<\/strong> but your body <strong>will not be strengthened and strong enough.<\/strong><\/span> <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg\" alt=\"Weight loss - physical activity\" class=\"wp-image-222054\" width=\"843\" height=\"598\" title=\"Weight loss - physical activity\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1124x797.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-400x284.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_-1536x1089.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/88095804_2747026648752364_8084620076034031616_o-min_.jpg 1693w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Quality sleep<\/h3>\n\n\n\n<p><strong><span class=\"tlid-translation translation\" lang=\"en\">Lack of sleep<\/span><\/strong> <span class=\"tlid-translation translation\" lang=\"en\">or its <strong>low quality<\/strong> has several negative effects on your weight. It may cause:<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong><span class=\"tlid-translation translation\" lang=\"en\">weight gain and obesity<\/span><\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\">poor-quality sleep has been repeatedly associated with higher body mass index (BMI) and weight gain. Therefore, sleep is a major risk factor for weight gain and obesity.<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\">increased appetite<\/span><\/strong>&nbsp; &#8211; <span class=\"tlid-translation translation\" lang=\"en\">many studies have found that people suffering from sleep deprivation have an increased appetite. This is probably due to the impact of sleep on two important hormones &#8211; ghrelin and leptin. Ghrelin signals hunger in the brain, with levels high before eating when the stomach is empty and low immediately after eating. Leptin, in turn, suppresses hunger and signals satiety in the brain. If you do not get enough sleep, your body produces more ghrelin and less leptin, so your appetite increases.<\/span><\/li><li><strong><span class=\"tlid-translation translation\" lang=\"en\">Increased calorie intake<\/span><\/strong>&nbsp;&#8211; <span class=\"tlid-translation translation\" lang=\"en\">people with poor-quality sleep tend to consume more calories the next day. One study found that participants who slept only 4 hours a day ate more calories the next day than participants with a full eight-hour sleep cycle. This increase in calories can be caused by increased appetite but also by unhealthy food choices.<\/span> <span style=\"color: #ff6600;\">[14]&nbsp;<\/span><\/li><li><strong>reduction of Basal Metabolic Rate<\/strong> &#8211; <span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">BMR is the number of calories your body burns when you are completely at rest.<\/span> <span title=\"\">Research suggests that lack of sleep can reduce your BMR.<\/span><\/span> <span style=\"color: #ff6600;\">[2] [13]&nbsp;&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg\" alt=\"Weight loss - quality sleep\" class=\"wp-image-222068\" width=\"843\" height=\"561\" title=\"Weight loss - quality sleep\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1124x748.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-400x266.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_-1536x1022.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/bed-cute-dog-female-206396-min_.jpg 1803w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_does_workout_promote_weight_loss\"><\/span>How does workout promote weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Most people reach for various diets or fully indulge in exercise when trying to lose weight.<\/span> <span title=\"\">However, one of the aspects that is overlooked during exercise is <strong>strength training.<\/strong><\/span> <span title=\"\">People trying to lose weight tend to <strong>prefer cardio sports<\/strong> such as running or cycling, which <strong>ensure rapid weight loss.<\/strong><\/span> <span title=\"\">Many times, however, they do not realize that if they desire a slimmer waist, a nicer buttocks or thinner thighs, <strong>cardio training is not enough.<\/strong><\/span> <span title=\"\">So what is the <strong>difference between cardio and strength training<\/strong> with respect to weight loss?<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"46435,48604,44254,44248,1562,28792,8350,28784,28324,6454,7185\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cardio\"><\/span>Cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Cardio exercise is usually <strong>a full body workout<\/strong> that is characterized by <strong>a faster heart rate.<\/strong> Among other things, it is also responsible for the increased sweating and thus <strong>the burning of calories.<\/strong> The more intense the cardio training, <strong>the faster the fat burning.<\/strong> However, keep in mind that along with fat, you can also lose <strong>muscle mass<\/strong> during this type of exercise. Specifically, the body does not usually strengthen muscle mass during cardio training, therefore it&#8217;s being lost. For this reason, <strong>cardio exercises are combined with strength ones<\/strong> so that one manages to lose weight while supporting the strengthening of muscle mass.<\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Many studies even suggest that cardiovascular exercise is not recommended for people who are overweight or obese. Their hearts are <strong>burdened with a lot of fat in the body,<\/strong> so high-intensity training could disrupt their already quite <strong>compromised health.<\/strong> It is therefore better for obese people to start with strength training or <strong>combine it with a lighter form of cardio,<\/strong> such as walking or hiking.<\/span> <span style=\"color: #ff6600;\">[4] [5]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg\" alt=\"How does workout promote weight loss?\" class=\"wp-image-222082\" width=\"843\" height=\"584\" title=\"How does workout promote weight loss?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1124x778.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-400x277.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_-1536x1064.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/82577821_2632244300230600_2333678554820116480_o-min_.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">See our chart for a better overview of how many calories an average <strong>70-kilogram man can lose<\/strong> during <strong>an hour of various intense cardio exercises:<\/strong><\/span><\/span> <span style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Type of intense cardio workout<\/span><\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">The average number of calories burned per hour<\/span><\/span><\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Running &#8211; 8 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cycling &#8211; 16 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">590 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming &#8211; mix of styles, average speed<\/td><td class=\"has-text-align-center\" data-align=\"center\">510 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Aerobics<\/td><td class=\"has-text-align-center\" data-align=\"center\">480 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Walk &#8211; 7.2 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">460 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kickbox<\/td><td class=\"has-text-align-center\" data-align=\"center\">450 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"Strength_Training\"><\/span>Strength Training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Although, in general, cardio workouts can burn more calories than strength training, you should definitely not skip it. It has some really <strong>great benefits,<\/strong> which you will definitely appreciate when losing weight. Did you know that <strong>0.45 kg of muscle<\/strong> burns about <strong>10 to 20 calories<\/strong> a day, while <strong>0.45 kg of fat<\/strong> burns only <strong>5 calories?<\/strong> However, it is not an immediate burning, because in strength training, burning occurs subsequently after training, i.e. during <strong>the period of muscle building.<\/strong> So why shouldn&#8217;t you neglect strength training during <strong>weight loss?<\/strong><\/span> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">Strength training increases long-term calorie burning while resting (BMR)<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">While you burn calories during cardio training at the moment of exercise, this is not the case with strength training. <strong>Muscle regeneration and their growth<\/strong> in the rest period after strength training is a very <strong>effective fat burner.<\/strong> For this reason, it is commonly said that building muscle is <strong>the key to increasing your resting metabolism,<\/strong> which indicates how many calories you burn at rest.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Basal metabolic rate (BMR) is actually <strong>the amount of calories<\/strong> you would burn if you <strong>lay in bed all day<\/strong> and did nothing but breathe.<\/span> <span title=\"\">Men generally have <strong>much more muscle mass<\/strong> than women.<\/span> <span title=\"\">For this reason, it is more difficult for men to gain weight at rest and women tend to have more fat stores.<\/span><\/span> <span style=\"color: #ff6600;\">[7] [8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">One study measured <strong>BMR levels<\/strong> in participants who had been doing strength training for <strong>24 weeks.<\/strong><\/span> <span title=\"\">In men, there was an <strong>increase in muscle mass and at the same time an increase in BMR.<\/strong><\/span> <span title=\"\">Women, on the other hand, experienced a lower increase in BMR.<\/span> <span title=\"\">Research has also shown that <strong>a few hours after strength training,<\/strong> the body&#8217;s ability to burn calories increases.<\/span> <span title=\"\">Further research has shown that <strong>there is no further fat burning<\/strong> several hours after cardio training, i.e. in the resting phase.<\/span> <span title=\"\">Cardio workout only offers <strong>instant burning.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">In fact, it is shown that <strong>resting metabolism<\/strong> remains <strong>elevated up to 38 hours<\/strong> after strength training, while no such increase has been recorded in connection to cardio workout. In short, this means that burning calories <strong>is not limited to exercise.<\/strong> You can burn them <strong>several hours or days after training.<\/strong><\/span>&nbsp; <span style=\"color: #ff6600;\">[7] [8] [9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg\" alt=\"Strength training increases long-term calorie burning while resting (BMR)\" class=\"wp-image-222096\" width=\"843\" height=\"563\" title=\"Strength training increases long-term calorie burning while resting (BMR)\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/unnamed_-_2020-04-15T144115__.jpg 1797w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">It tones the figure<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\">Another benefit of strength training over cardio is that it helps you not only lose weight but also <strong>strengthen your body.<\/strong> Cardio does not only <strong>remove fat from your body, but also your muscles.<\/strong> By strength training, on the contrary, you <strong>strengthen<\/strong> them and your body takes on the right contours. In addition, with strength training, you can focus on specific areas you want to exercise and strengthen. This is not allowed by most cardio exercises. During strength training, you may also encounter the fact that <strong>the needle on your scale will rise.<\/strong> However, you should not worry about anything. Muscles <strong>weigh more than fat,<\/strong> but that doesn&#8217;t mean you&#8217;re not getting the results you want. The best critic will be your own eyes and a mirror where you can watch your <strong>progress and your figure<\/strong> with astonishment.<\/span><span style=\"color: #ff6600;\"> [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg\" alt=\"Strength Training - tones the figure\" class=\"wp-image-222110\" width=\"843\" height=\"563\" title=\"Strength Training - tones the figure\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1124x751.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__-1536x1026.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/WhatsApp_Image_2020-04-01_at_14__.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"is-style-default wp-block-heading\">It is best to combine strength and cardio training<\/h3>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">In general, if you long for weight loss and fitness figure, it is best <strong>to combine cardio training with strength training.<\/strong><\/span> <span title=\"\">You will achieve <strong>immediate and post-workout calorie burning at the same time, and you will also strengthen your muscle mass. <\/strong><\/span><\/span><span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">One study divided overweight adults into two groups.<\/span> <span title=\"\">One group <strong>did only cardio,<\/strong> the other <strong>combined cardio and strength training.<\/strong><\/span> <span title=\"\">Almost <strong>the same weight loss<\/strong> was seen in both groups after eight months.<\/span> <span title=\"\">However, the group that combined cardio and strength training <strong>gained a higher percentage of muscle mass.<\/strong><\/span><\/span>&nbsp; <span style=\"color: #ff6600;\">[4] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Overall, the cardio + strength training group had the best changes in body composition.<\/span> <span title=\"\">They lost weight, fat and at the same time gained muscle mass.<\/span> <span title=\"\">This shows that <strong>a cardio and strength training plan<\/strong> can be the best means of losing weight and strengthening your body.<\/span><\/span> <span style=\"color: #ff6600;\">[11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg\" alt=\"It is best to combine strength and cardio training\" class=\"wp-image-222124\" width=\"843\" height=\"562\" title=\"It is best to combine strength and cardio training\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/04\/79282635_2569021239886240_7243126607110471680_o-min__.jpg 1800w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"A_few_tips_on_how_to_maximize_weight_loss_training\"><\/span>A few tips on how to maximize weight loss training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">There is <strong>more tips<\/strong> you can include in your workout to maximize your performance and <strong>promote weight loss<\/strong> as much as possible.<\/span><\/span> <span style=\"color: #ff6600;\">[12]<\/span> Try:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>to move faster between exercises<\/li><li>to increase the number of reps<\/li><li>heavier weights &#8211; of course, as much as your body allows, the goal is not to injure yourself<\/li><li>to add a five-minute cardiovascular exercise between strength exercises<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">These methods work precisely because they <strong>increase heart rate,<\/strong> which means greater energy consumption.<\/span> <span title=\"\">As a result, <strong>calories are burned faster.<\/strong><\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tlid-translation translation\" lang=\"en\"><span title=\"\">Whether you decide to add <strong>any physical activity<\/strong> to your plan on your weight-loss journey, you will definitely make it easier.<\/span> <span title=\"\"><strong>Calorie deficit due to physical activity<\/strong> is what will keep your body healthy and full of strength.<\/span> <span title=\"\">However, if you want not only to lose fat, but also to strengthen your muscles, do not forget about strength training.<\/span> <span title=\"\">As we stated in the article, <strong>working out really supports weight loss<\/strong> and helps maintain a fit figure.<\/span> <span title=\"\">If you liked the article, we would be thankful if you could <strong>share<\/strong> it.<\/span><\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre-workout Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Learn how working out promotes weight loss, what is a calorie deficit, and whether cardio training is the only right choice on the path to a slimmer figure.<\/p>\n","protected":false},"author":22,"featured_media":80191,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6689,6449,7253,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-234394","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-cardio","9":"tag-exercise","10":"tag-strength-workout","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How does workout promote weight loss? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Learn how working out 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