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Every form of exercise has its place, even in fat loss.
But what is the best option? What's the best bang for your buck? For the 1 hour you devote to a workout?
The intensity of weight training for fat loss matters! There's a difference between doing bicep curls and more compound movements like squats and deadlifts. There's a difference between going out for a jog and doing 400 meter intervals. There's a time and place for everything.
For optimal fat loss results, you want all three! Heavy strength workouts that emphasize muscle building. Fast paced interval style workouts that jack your heart rate up. Low intensity cardio/ endurance days that help you recover from the other two.
A well thought out program will have all three, high intensity days, strength training days, and longer endurance days.
Looking at LONG TERM health benefits, just running, just lifting, or just high intensity is not the best option. You want to mix all three of those into your week with a well planned and progressed training program.
If you go to a gym that goes "beastmode" every day... or programs back to back hero workouts, that may not be the best option to do on a daily basis. Instead find a gym or a routine that incorporates all three.
The best thing your can do is mix up your training for best results.
On average, you want to:
-Lift weights 2-3 times a week
-Do intervals 1-2 times a week
-Steady state cardio 1-2 time a week
-Take 8-10K steps per day.. everyday :) Add more or less days depending on your current level of fitness and be careful not to overtrain.
Remember rest days are just as important as training days. But THE most important thing for visible results comes down to your food intake. You can train for hours every day, but unless your diet is on point, you won't see the visible results you're after.