It is common knowledge that both strength exercises, weightlifting, and cardio exercises, such as running, swimming, cycling and jumping rope;

It's a useful sport activity, and Tim Werner, professor of exercise sciences at the University of Salisbury, says, "The best exercise routine is to combine cardio and weightlifting."

But BJ Kadour, author and fitness expert, explains the importance of weight training and likens it to "steak, which provides the most protein for body building. Cycling and running are good side dishes, mushrooms and asparagus, for example, make the meal fuller." .

Although lifting weights does not burn as many calories as cardio, it is more effective in building muscle and reducing the risk of injury.

For this reason, experts say, "building muscle is the key to increasing the calories we burn while at rest."

Weight lifting effect lasts 3 days

According to a study published in 2014, “lifting weights causes the body to continue burning calories even after the completion of the exercise.”

While cardio exercises improve cardiovascular health, weightlifting exercises enhance muscle size and strength, which leads to increased metabolism and continues 3 days after exercise, and can even burn up to 50% of calories per pound of Muscles, if you exercise with greater weights, as increasing weights during exercise "increases metabolic efficiency," according to Tim Werner.

This is confirmed by Diana Chalo, a sports training expert, saying, "If the goal is to lose fat, it would be ideal to start with strength training, followed by cardio."

Lifting weights helps you gain muscle, which speeds up your metabolism and burns more fat in the long run.

Sebastian Experience in 6 Steps

Sebastian, 38, a father of two children, was always keen to be a virtuous father and a role model for his children, in strength, appropriate weight and a good level of fitness;

He practiced a lot of Muay Thai, running and swimming, but he was not able to get rid of fat and lose weight, especially during the period of stagnation and lack of physical activity that accompanied the outbreak of the Corona virus, in the past two years.

Although he was thought to be strong, and considered himself reasonably fit, in terms of cardiovascular capacity, he had more fat, but no visible muscle.

Childcare takes an incredible amount of energy, says Sebastian, “I wanted to make sure I could enjoy playing with my two boisterous little boys. ".

He reconsidered his method of exercise, as he was not accustomed to resistance training and weightlifting, and he was content with doing cardio exercises, as he told MensHealth.com.

But he discovered that efficient muscle gain and fat loss can be achieved by maintaining a constant resistance training routine, along with good nutrition.

Sebastian took a practical step. In order to learn more about the number of sets and repetitions, the forms of exercises, performance tuning and rest periods;

He decided to sign up for a personal training program, which takes 12 weeks and promises novice trainees like him to get good results in a somewhat faster time.

Keep exercising, through an effective training program under the supervision of a personal trainer, that is based on resistance with weight lifting and full body weight, which allows for an improved metabolism, and subsequently more fat loss.

The program includes the large compound movements recommended by the American Council of Sports Medicine (ACSM), which focus on major muscle groups, by lifting weights in different positions, such as squatting and lying down, and what is known as the deadlift, as well as more exercises for each muscle. , such as pull-down exercises (for the back muscles), biceps and triceps (for arms), lateral raises (for shoulders), Bulgarian squats (for the lower half), and so on 4 times a week, for an hour.

In terms of nutrition, Sebastian says, "I had to learn how to control calories and make some big changes in the way I eat to start getting into a calorie deficit to lose fat efficiently."

It changed his diet forever, and he has a subtle, but easier, approach to eating calories and making healthy food choices in general.

"I cook and eat whole foods like meat, fish, green vegetables, good fats like nuts and avocados, healthy oils and other fat sources, and completely avoid processed or sugary foods and drinks," he says.

Sebastian focused mainly on losing fat with a slight increase in his lean body mass. He started the experiment with a weight of 77.3 kg with a body fat percentage of 27.1%, and ended with a weight of 62 kg and a body fat percentage of 9%.

In addition to enjoying a leaner body, better mood and mental health, less stress, and better sleep, Sebastian says, "This experience has also given me new confidence, and taught me how to enjoy social events and food without feeling guilty or worrying about gaining fat, as long as I stick to a diet." Healthy, structured and linked to regular exercise.

More importantly, Sebastian felt more able to keep up with his active children, and even carried them for long periods of time.