Weight Training: Better For Burning Fat?

Editor's Note:  For you guys out there who think that cardio is the only answer to shedding unwanted body fat - think again! In this article, Jon stresses the importance of weight training and the other key elements to burning fat.

Dear Jon,

You’ve written in Fit Over 40 (which I LOVE, btw!), that you believe cardio is “overrated” and that training with weights is better for fat loss.

This seems to run contrary to what Tom Venuto says in his book, Burn The Fat, Feed The Muscle, and what a lot of other experts in the field say, but I cannot help but listen, especially given your results and the results of everyone else in this book.

Thanks!

— Joseph Surelli; New York, NY

P.S. I should mention that I’ve already “discarded” (I’m using your terms and they work!) over 40 pounds of fat in six months, however I do more cardio than you do.

Joseph!

My man, you are rockin! Great results…and they are very similar to a lot of emails I receive on a daily basis. Okay, on to your question.

Yes, I did say that, or rather something ‘close’ to that. Here is my official, “take this to the courts” stance on how best to shed body fat for good, and this does not require you to be 21, belong to a fancy gym, or heaven forbid do hours of spin classes.

Your meals comes first. As I preach in M-Power, my online audio coaching series, it’s “Mind, Meals, Muscle, then Motion…in that order.” So, unless you have your nutrition on the mark, forget shedding fat. It ain’t gonna happen, as they say back home.

What meal plan? Well, take your pick of the 54 we give you in Fit Over 40 and see which one works best for you. My advice is to start with a balanced meal plan, or “isocaloric”, in which you obtain roughly 1/3 of your calories from protein, 1/3 from carbs (low-glycemic and non- sugar-based carbs) and 1/3 from fats (both mono and saturated fats….yes, saturated.)

Divide your calories by 6 (a good start would be 12x your body weight for discarding fat) and prep each meal around this figure and these macro ratios.

Muscle is next…not cardio, but muscle. Why? Muscle burns calories 24/7. Nothing else can come close. Train with weights, or train with “any” form of progressive resistance (in-home training is fine). The bottom line is to train, and do so in a progressive fashion. Build muscle, even a few pounds, and it will help serve your metabolic needs in the long run…plus it will make your body curvy, sexy and “toned” (although I don’t care for that term).

You mentioned Tom Venuto. Interestingly enough, he and I did a recorded interview just last night on this subject, and even he (the StairMaster Master) agrees that weights are superior to cardio in post-exercise metabolic response. In short, your metabolism will stay elevated longer after weight training than any other form of exercise.

Finally, there’s Motion…in this sense, I’m referring only to cardiovascular work. Yes, it is overrated, but certainly not useless. In fact, it’s critical at times. What I meant by that statement is that most people ONLY do cardio while trying to burn body fat, and that’s just a plan for disaster. Without meals and muscle, cardio is a wash for shedding fat, but can still be an excellent means of exercising the heart.

Still, weight training rules when it comes to overall health and fat shedding benefits if done correctly. For example, read how Pax Beale or Dave Draper trains and you’ll find out how fast you can get in and out of the gym, getting a great cardio workout at the ‘same time’ you’re training with weights. Their stories and 50 others are in Fit Over 40. Thanks for your question.
 

If you don’t have a copy of Fit Over 40 yet, get yours today. In less than a few minutes you’ll have the number 2 fitness e-book of all time right on your desktop — 304 pages of inspiration, motivation and fitness strategy.

Fit Over 40 isn’t just for people over 40 — it’s an invaluable training and motivational e-book that can save you years, even decades of frustration when it comes to learning what works for your body and seeing the results you want. One of the reasons I wrote the book was to save others the years of trial and error I went through as I went from obese to fit. With over 50 role models profiled, Fit Over 40 will stand the test of time for anyone interested in health, strength, fat loss, muscle, and motivation — at any age.

Jon Benson