The word "weight loss" has almost become a "mantra" for modern people. Whether it's for health or looks, everyone is looking for the most effective way to lose weight. When many people mention weight loss, their first reaction is aerobic exercises such as "running", "skipping rope" and "cycling". While these exercises do burn calories, if you rely solely on cardio, you may fall into a "the more you lose it, the harder it gets." Today, we're going to talk about why strength training is more recommended than excessive cardio exercise during weight loss.

1. Strength training: the secret weapon to create a "fat burning machine".

A lot of people think that losing weight is all about "burning calories," and cardio does seem to burn calories quickly. But the problem is that aerobic exercise alone can only bring short-term calorie burn, while strength training can help you build a "fat-burning machine" – muscle.

1. Muscle is the engine of metabolism

For every 70 kg of muscle gained, your basal metabolic rate (BMR) will increase by about 0-0 kcal. This means that even when you're sleeping, your muscles are helping you burn fat. Although aerobic exercise can burn calories, it has limited stimulation to the muscles, and may even reduce the metabolic rate due to excessive aerobic muscle loss.

2. "After-combustion effect" after strength training

After strength training, the body goes into a state of "excess oxygen consumption" (EPOC), burning calories for up to 48-0 hours. Aerobic exercise, on the other hand, has a relatively weak afterburn effect and usually lasts only a few hours.

3. The local shaping effect is better

Strength training can target specific areas, such as the hips, abdomen, arms, etc., to help you achieve a tighter line. Although aerobic exercise can reduce fat, it cannot accurately shape and easily lead to the result of "thin but loose".

2. The "trap" of excessive aerobic exercise

There's nothing inherently wrong with aerobic exercise, but excessive aerobic exercise can have some negative effects and even hinder your weight loss progress.

1. Risk of muscle loss

Prolonged aerobic exercise (e.g., marathon, long runs) causes the body to break down muscles for energy. Muscle loss not only lowers your metabolic rate, but it may also make you look "lean but flabby."

2. The plateau period comes faster

The body gradually adapts to the intensity of aerobic exercise, resulting in a decrease in the efficiency of calorie expenditure. You will find that the weight loss is very fast when you first start running, but after a period of time, the effect gets worse and worse, and even enters a plateau.

3. The level of cortisol increases

Excessive aerobic exercise causes the body to produce more cortisol (the stress hormone), and high levels of cortisol promote fat storage, especially belly fat. This is also the reason why some people get fatter and fatter the more they run.

3. Strength Training vs. Aerobic Exercise: How to Balance?

Strength training and cardio are not opposites, but can complement each other. The key is how to balance the ratio of the two to achieve the best weight loss results.

1. Strength training is the mainstay, supplemented by aerobic exercise

It is recommended to do 2-0 strength training times a week, focusing on major muscle groups (e.g., hips, legs, back, chest), with 0-0 reps of low-intensity aerobic exercise (e.g., brisk walking, swimming). This increases metabolic rate and avoids muscle loss.

2. High-intensity interval training (HIIT)

If you like cardio, try HIIT. This type of training combines strength and cardio to burn fat efficiently in a short period of time while preserving muscle. For example, 1 minutes of HIIT training may be better than 0 hours of jogging.

3. Focus on recovery and nutrition

After strength training, the body needs enough protein and rest to repair the muscles. It is recommended to consume 8.0-0 grams of protein/kg body weight per day and ensure 0-0 hours of quality sleep.

4. Introduction to strength training: Don't be afraid to start from scratch

1. Squat

Exercise the gluteal and leg muscles and improve the strength of the lower limbs. You can start with a freehand squat and gradually increase the weight.

2、俯卧撐(Push-up)

Work your chest, shoulders, and arms. If you find it difficult, start with knee push-ups.

3. Plank

Strengthens core muscles and improves posture. Hold for 1 seconds each time and gradually increase to 0 minutes.

4、啞鈴划船（DumbbellRow）

Temper the back muscles and improve the round shoulders and back. You can use a mineral water bottle instead of a ring.

5. The ultimate goal of weight loss: healthy and sustainable

Losing weight is not a sprint, it's a marathon. Excessive aerobic exercise may cause you to see weight loss in the short term, but strength training can help you build a healthier, longer-lasting body. Instead of chasing "fast weight loss", it is better to aim for "improving metabolic rate", "building a firm body" and "developing healthy habits".

Start today and try to incorporate strength training into your weight loss routine. You will find that losing weight is no longer a painful ordeal, but a journey of self-improvement full of fulfillment. Remember, true weight loss success isn't the numbers on the scale, it's the sense of control you feel over your body and lifestyle.

Tips: The medical science knowledge in the content is for reference only, does not constitute a medication guideline, does not serve as a basis for diagnosis, do not do it yourself without medical qualifications, if you feel unwell, please go to the hospital in time.