Should you do aerobics or weight training to get a better shaped butt? Should you do both or emphasize on other? This depends really much on your goals, but if you are aiming to get a bigger butt the answer is quite clear. This depends of course on the current state of your body. Have you been eating really unhealthy life and have gathered a fat storage around the body. If the case is so the best option is then of course to emphasize on aerobics.Cardio workouts and aerobics are mainly aimed to burn fat. Depending much on what aerobics you do, but in general your muscles will get more toned and maybe slightly bigger and you will lose that excess fat around your body. Aerobics will give you that slim, toned look. You have to exercise 3 – 4 times a week to get any real results with aerobics method. So if you are after bigger butt, the aerobics might not be your thing.Then why is it important to get bigger butt muscles to get bigger butt? It is because, the bigger your butt muscles are the bigger your butt will be and look. Butt muscles in good condition will shape your behind to a rounder and bigger look. So the obvious answer to the question, aerobic or weightlifting is weightlifting. If you want to have bigger butt and bigger butt muscles you need to stimulate the muscles to grow and only really effective way to do it is by exercising your butt with weights. Aerobics or cardio exercising is something I recommend to do on the side. It will make your butt stand out more if your body fat percentage is lower.So to get bigger butt you need to do different big butt exercises and perhaps some cardio exercising on the side.
Why cardio can NEVER take you from FAT to FLAT!When I’m talking about cardio training here I’m talking about steady state, continuous aerobic exercise, like jogging, cycling, walking and even using the X-trainer.It’s a proven fact that if you want to lose weight then you should either STOP doing cardio training or if you are intending on using that as your preferred exercise fat loss method then don’t even bother.Why? You say. I thought running was the best way to lose fat?This guys is a misconception, just think back to who it was that told you cardio exercise would make you slim?Was it the local gym instructor/expert? Was it your GP? Was it your friend who has started jogging? Or was it no body and you just though that’s what everyone did to get slimmer?If it was any of the above then I’m sorry to say this but this is down right [email protected] and will do NOTHING for fat loss. Trust me on this one.A perfect example of how jogging can never get you slimmer, Actor and comedian Eddie Izzard ran 48 marathons in 52 days and ran well over 1000miles. (in all fairness to Eddie he did fantastic and it was for a great Corse so all credit to him) but lets look at this from a fat loss view point, after running over 1000miles you would have though he would have lost a few pounds, wouldn’t you? I mean come on he ran 26miles almost every day. Yet he never lost a single pound of fat…Now that’s a shocker.So why was this? Eddie must have been burning some serious calories throughout the 26mile runs, but why couldn’t he shift any fat?Firstly let’s think about a sprinter, aka Usain Bolt, now this guy only run between 10-20seconds at the most and just look how incredibly lean they are.So why does steady state cardio training suck for fat loss?Very simple it does nothing POST workout. Yeah it burns calories during it but if that’s all you focused on for fat loss then you aren’t going to get anywhere fast. By post workout I mean after the session is finished and this is the critical time for burning fat. It all has to do with ‘Afterburn’ or more scientifically know as EPOC (exercise post oxygen consumption). The afterburn effect has to do with how many calories are burned AFTER the workout due to the increased speed of your metabolic rate. (Metabolic rate is the speed at which your body burns calories at rest).If you can jack up that metabolic rate so that your body is a calorie burning furnace all day long then you WILL lose fat very quickly. This can NOT be done by doing regular cardiovascular training sessions as they burn no calories after the workout, where as interval training and resistance training if done correctly can burn calories for up to 24hours after a session…Now that’s giving you bang for your buck.Next time you go to the gym look around, you will notice all the over weight people are using the cardio equipments, the bikes, x-trainers, treadmills and all the lean males and females are in the weights area. Trust me on this one.Another reason why aerobic training does nothing for fat loss is when you do that type of training it releases a hormone called cortisol, which is a stress hormone found naturally in our bodies. This hormone is released at times of stress and during cardiovascular exercise. The job of this hormone is to break down stored glucose from the body and break down lean muscle tissue. This plays havoc with your metabolic rate as lean muscle tissue is the only thing you’ve really got to hold off the flab as it keeps your metabolic rate high. The more lean muscle, the faster the metabolism, so the more lean muscle tissue you have the leaner, trimmer and less body fat you will carry.Again just checkout and compare Usain Bolt and Eddie Izzard who is the leanest?All the facts show that cardio training is useless for fat loss.A study conducted comparing aerobic training to interval training and which group got better fat loss results.
Tremblay A, Simoneau JA, Bouchard C. – Impact of exercise intensity on body fatness and skeletal muscle metabolism,1994 July:43(7):814-8.Two groups, group 1 undergoes 20 weeks aerobic training.
Group 2 undergoes 15 weeks interval training.
During their 20 week period group 1 burned 28661 calories in total.
Group 2 burned 13614 (less than half) in 15 weeks.Fewer calories burned over all but the astonishing thing was the interval training group showed NINE TIMES greater loss in subcutaneous fat than the aerobic group.This shows a huge difference in fat loss. Since the interval training group only did 15 weeks of training and only exercised 3 times per week. A total of 45 sessions, compared to 20 weeks of training and 5 sessions a week done by the aerobic group. A total of 100 sessions.This goes to prove along with countless other studies that aerobic/cardio training is useless for fat loss. The key is interval/anaerobic training for blasting body fat. So next time you head for the treadmill and think I’ll do 15minutes steady on here…Do yourself a favour and do interval training that way you will actually drop fat.
In order to be effective, cardio training doesn’t require a lot of time, but requires that you remain consistent with it. Most experts maintain that a half hour to forty-five minutes a day three or four times a week is ample. Obviously the more you are able to do without getting exhausted the more benefit you will gain. With a proper plan that you stay disciplined with, anyone should be able to commit that much time. Remember, this is a time commitment to provide you with a longer and healthier life.1. When is the best time to start? Obviously, the time to start is now. You have to have a well thought-out game plan, but that doesn’t mean you have to wait until it is fully formulated. Start today to eat healthy, and if you haven’t joined a health club or bought your training gear yet, go out now and power-walk or ride a bike.2. Vary your fitness routines. Keep your body guessing as to what you are going to throw at it next. It will get bored if you keep doing the same stuff every day, so look to use multiple exercises to work out the same muscle groups. Also, as you can take on more as your strength and endurance increase, intensify your workouts. Don’t make them longer, make them more intense.3. The right time of day to exercise. If you exercise prior to bedtime you may have trouble sleeping. The National Sleep Foundation has recommended not exercising at least two to three hours before bedtime. That high level of energy that you have built up will stay with you that long. If you also are doing weight training the same day, do that prior to your cardio work.4. Eating habits. If you are doing cardio training to lose weight that certainly doesn’t mean you shouldn’t eat. Fat burning cardio workouts only work if you fuel the body with proper diet, and training on an empty stomach will shortcut all your hard work. What kind of foods should you be eating and when. Your optimum nutrition should come both prior to your workout as well as after.5. Make your cardio exercises fun and interesting. How about doing your exercising outdoors? This way you can easily interact with nature and breathe fresh air. You can also simply enjoy going around the neighborhood as you get your system healthier by the minute. It is possible to make some friends among the people who also do their exercises.When you are getting into a cardio program, there are some things that you have to be very disciplined with, such as what and when you eat and the time of day you set your training for. But there are other aspects when you should be creative and let your mind run wild. This involves the methods of exercise you use, how and where you accomplish the job, and the way you reward yourself for a job well done. If you make it fun, being consistent over the long run will be easy.
The most effective way to lose thick belly fat is through regular cardio exercise and a healthy diet. You need a full-body training plan including cardio and resistance exercising. Your belly fat is, in simple terms, a build of stored energy which needs to be burned off, so the aim is to burn more calories than the calories that we consume through exercising. A balanced diet and scheduled exercises will help you have a more appealing tummy.Below are the cardio exercises that I personally rate as the best 3 for getting rid of your belly fat.Running – This is the best cardio exercise for burning belly fat. One of the most popular benefits of running is to manage weight. It burns more calories per minute, than any other form of cardiovascular exercise. Research proves the fact that running burns an average of 100 calories per each mile. Running has proved to be beneficial in slowing the ageing process. People, who run regularly, do not face muscle or bone loss in comparison to their counterparts. Running helps to enhance the glow of the face. It promotes the human growth hormone which helps in staying young. People diagnosed with osteoporosis, diabetes or hypertension, are advised to engage in running for a few miles per day. Running is beneficial in reducing the risk of heart attacks by strengthening the heart, lowering blood pressure and maintaining the elasticity of arteries. It is advised to run at least for thirty minutes in a day.Cycling – This is another excellent calorie burner. Cycling can be done inside or outside. You can burn 500 – 600 calories in 60 minutes.Step Aerobics – This brings you one step closer to optimum fitness. It’s still being a very popular exercise with good reason. It is more intense than regular aerobics. It burns loads of calories and fats. It reduces the overall cholesterol level as well. Step aerobics looks complicated, but with a bit of practice can soon be mastered.Don’t ever forget that you will need a sensible diet too along with the exercises. Having the wrong diet will mean you have to work harder to burn off the calories.Good luck!
Cardio machines are very helpful for weight loss. If you use interval training, you can get more results than if you did traditional aerobic cardio. But that’s another story for another time. Let’s take a look at which machines burn the most calories.An okay choice: Elliptical Machines.The biggest reason to choose elliptical machines – you’ve got a bum knee. I have worked with clients with extreme osteoarthritis and we were able to use these for a decent workout without pain.But other than that, I am hardly impressed by the elliptical machine for fat loss. If you go into any gym, compare the bodies on the ellipticals to the ones on other machines…most of the time, the people on the ellipticals make no progress from month to month. Sorry, I just don’t like these.But if you have bad knees, or if you are an exception to my experience, feel free to keep rocking the elliptical!Up next…The Stationary BikeThe bike can be easy on your knees as well, particularly if you are overweight and can’t support your bodyweight at this time.But personally, I like the stationary bikes a lot. The set up allows you to do a large amount of mechanical work during your interval training – and that is what puts Turbulence on the muscle and allows you to increase your post-exercise metabolism. In fact, when I first started designing the interval workouts back in 2001, I used stationary bikes exclusively.I also think that the bike allows you to work very hard with less risk of injury. Sprinting requires an extensive warm-up due to the explosive nature of the activity.I recommend starting with the bike unless you are an experienced runner that knows your body wellIn addition, here are three more key points about the bike.a) Stick to the upright version if possible. When using a recumbent bike for intervals, your hips tend to rock too much and your body tries to get into awkward positions in order to push hard against the resistance. That’s my experience. The upright bikes are set up better for intervals.b) For intervals, increase the resistance against your pedalling, and not the speed of your pedalling. I don’t like high RPM spinning. I think you’ll get more results and do more work when you keep the RPM between 80-100 and work against a harder resistance. Forget that high-RPM spinning stuff…I think it is rough on your hips and knees.c) When on the upright bike, sit as upright as possible for the recovery intervals or even stand for some of the work intervals. Just avoid a rounded over posture as that can be hard on your low back.And the winner is…The Treadmill.The treadmill can burn almost 20 calories per minute of exercise during your workout. That’s a big burn, but of course only advanced fitness levels can achieve that – but hopefully you fit that category now or you will someday with consistent training and nutrition.Some tips: Don’t go crazy on using an incline (as that can lead to tight calves), but if you are able to run at more than 10mph, use a 1% incline to help offset the need for more speed. The last thing you want to do is end up in a crazy video on YouTube with you flying off the end of a treadmill into an elliptical machine.So as with all types of sprinting, be careful.Honorable mentions go to…The Rowing Machine and Stairmaster…these can be used in place of other machines for variety and are still effective. Better yet, if you are able, use your body as the best fat burning machine. I highly recommend bodyweight circuits for interval training. These are fun, effective, and perhaps even better at sculpting your body.