Works fat loss better with weight training than with endurance training?

Anyone who has ever struggled with obesity had or still has to struggle to face this issue. And depending on whom you ask, you get different answers. That is an ambitious Bodybuilders often convinced that weight lifting and toning the method of choice is to get rid of excess pounds. On the other hand, the enthusiastic runner, also on their approach exist. But what really helps, in short, medium and long term, especially in the weight?

1.0 The Food

Unfortunately, we have a premise: Who is white sausages and cheese fed liver, will hardly decrease. It is therefore essential to his eating habits to a healthy, "normal" level to bring. The man is no rocket scientist must prove our other articles.
Only briefly: Who wants to reduce weight, should focus on the protein diet to prevent muscle breakdown contrary to act. At the same time, but a caloric deficit achieved, recommended about 500kcal per day. That roughly corresponds to a weight loss of one pound per week, realistic, feasible and without the threat of health risks is achievable. To your daily turnover auszurechnen, you can verweden following rule of thumb (it would be better, you on a good Fettmesswaage, such as pharmacy, because this formula takes into account your non-fat): Your weight [kg] x 26 = your metabolism (which is sales, you need if you just lies in bed and schnauft). If it works mainly in the office, expects her times 1.3 and you can get euern daily turnover, if their intense physical work goes, you can find your basic 1.5 times expected sales. This is still the sports sales.

So why labor turnover turnover turnover = sports daily turnover

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2.0 Strength

Let us look first at the strength. Who builds muscles, already consumed during this building energy, increased protein, in fact, holds up to 72 hours after the training. Further plus point: After a bit of muscle has become larger, he also needs energy, if he does not need work. That boosts the metabolism, thus the level of energy that you would consume even if you just lie quietly in bed would. The hook of the matter is, however, that muscle is not simply a linear continues (otherwise we would have louder Bears in the studios!) And the now hard up muscles still want to be burdened. If the body no longer makes sense is to maintain muscle mass, he does not. While running this degradation processes not as quickly as many feared Bodybuilders (an "average" needs trained about 6 months to return to the starting level of a beginner to land), but still much faster rate than the building. The conclusion therefore must be: Strength is a wonderful way to enter into the sport and in order to stabilize the skeleton - but it is certainly not the long term, the method of choice to slim and easy-to-be.

3.0 Endurance

In order to - especially long-term - effects of endurance training to understand, is a small excursion into the physiology necessary.

The equivalent of 3.1 Caloric

Will the body burn carbohydrates, then oxygen per liter around 5kcal, at approximately 4.7 kcal fats, proteins at about 4.5 kcal released. The caloric equivalent is as kcal / l defined. In the energy supply in our body fats and carbohydrates are about consumed in equal parts. Therefore, the caloric equivalent, on average, at about 4.85 kcal / l oxygen.

3.2 The thing with the performance

Wants to move our body, makes it somewhat. Shall we say, our body will perform 1W power. That he then needed 12ml of oxygen for each watt More power, he also needs to 12ml oxygen. By endurance is in the organism to improve especially the cardiovascular activity, an increased metabolic performance (improved enzyme systems implementation and substrate) and thus eventually lead to an increase in performance. That one has now once in the mouth, even though it anyway we already knew: If the endurance training, one is powerful. This increases the quantity of blood, our hearts through the circulation pump can be just as the quantity of oxygen that we absorb - and ultimately can also consume (one can be trained in the blood oxygen better off than a Untrainierter, apart from which he, like already mentioned, can absorb more!). (Source: Geiss, Hamm: sports nutrition guide, 2004)

3.3 What practical consequences of that now?

Our first test person, we call Jack. Jack is 31 years old, 180cm high, 72kg heavy. He has an office job and is pushing for 5 years regularly sport (jogging), a total of 2 hours a week.
The second person, John, is just as hard, old, big, also seen since 5 years (just as well but he could also play basketball, squash, handball play ... that really plays no role, as long as the stamina required), but with an effort of eight hours per week. On a normal day without some sports need both 2500kcal. Jog Jack, as he consumes about 250kcal per hour. For John, our ambitious athletes, however, is already the average and maximum oxygen uptake increased significantly, making it clear in an hour more, namely by 600kcal and thus more than double compared to Jack can burn. And so we can re-arch span: recorded per liter, about 4.85 kcal burnt. And who absorbs more oxygen, burn more calories. To the average and maximum oxygen uptake within a few weeks to significantly increase should be of interest once our article on the protocol at them, Tabatha lead. Just as Tip ...

4.0 weight short, medium and long term

As already mentioned, this is what we are long-term unfortunately did not umherkommt, a change of eating habits. Who eats more than the body needs and can use builds on. This does not only valuable muscle mass, but also fat.
Who but then chose the extra pounds war, which could proceed as follows. In case of doubt, the doctor should first be consulted on whether and how intense the training should be designed. After that, with strength and endurance light started. Ideally, gone, or the cross (with more overweight) to be used here because of the gravity of the body is fully exposed and therefore the largest Stabilisationsarbeit must, therefore all the muscles are active - or better be. Swimming is also good, but you should be careful, the known increases cool the body in the water the appetite and thus the danger of too much to eat. Nor should one who has to decide for swimming, is extensive with the technique of swimming employ, and not only on the flow of faster swimmers build. This is especially true for those who for 100m, no matter what position, 2:10 minutes longer than need. The worst is to assess the widely popular bicycle ergometer. Not only that the body fully supported rest, so little Stabilisationsarbeit to be done, no, the whole upper body is almost entirely from the movement out.

Even in the design of the training should be based on progression, thus increasing burden respected. So we absolutely can not understand why some people for years one hour at 3.7 km / h on the treadmill spend. Such an "early training" is certainly better than watching TV, but, as measured by the hourly training effort the purest waste of time! We think: If training, then right. In the comparison of endurance and strength training cuts short the strength better, long-term endurance because you feel you are trained endurance athletes also quiet again a bit of sweets may pass without the same increase as you with every training session already quite a lot of energy consumed ( In contrast to advanced power athletes). Who both regimes are combined, although the experience will make that medium-and long-term endurance will develop better than the force values, but nevertheless the advantages of both types have training. More power increases, for example, while running the step length and thus usually also the speed, which leads to higher performance. And we must not forget that muscle training the body from inside shapes. So the whole thing then looks for something, ensures the endurance sports for the matching body fat percentage.

At this point we still want a small overview affix - because one wants to even know roughly how much you kilocalories per hour training. Consequently, we have once again a table on the calories while running out looking.

• 9km / h consume Around 9.5 kcal per hour per kg
• 12km / h consume about 11.1 kcal per hour per kg
• 15km / h consume about 14.3 kcal per hour per kg

(Source: Herbert Jost, Running, 1992)

Quite nice is still the following chart (see Annex as a PDF file) that we have from a book 80 years old have been excavated (gymnastics for home and professional sports by Hans Surentalstrasse, Stuttgart Sports Books, 1929), the actual situation but quite good too. The fat man is here only in the middle of the circles and then works with the help of the endurance zone for zone outside.

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Before we forget it: Have fun while training and a lot of success in achieving your goals!

Source: Bodycenter.de / Translation