To your anon, heavy lifting does not burn fat. Lifting is anaerobic and anaerobic activity uses glucose and glycogen as energy, not body fat.

from Anonymous

fitnika:

I’m about to science you so hard, so get ready, sit down and go make yourself some popcorn.

An increased metabolic rate after exercise is crucial for fat loss because it allows for Excess Post-Exercise Oxygen Consumption (EPOC) to occur. EPOC takes place because your body needs energy to repair your muscles after you’ve challenged them. Studies show that a well-designed strength training program can elevate your EPOC or metabolism for up to 38 hours after the workout. Cardio does little to nothing to elevate your EPOC. Lifting heavy vs lifting moderate weight is much better for fat loss because it increases EPOC much more because it is a lot more stress on your body. 

A study from the University of Alabama in Birmingham showed that individuals who dieted and lifted heavy weights lost the same amount of WEIGHT as individuals who dieted and just did cardio. But the weight lost from the weight lifters was primarily fat, while the weight lost by cardio queens was fat AND muscle. Basically cardio only burns calories while you’re doing it. Sure, you can go ahead and do 3 hours of cardio and burn a ton of calories, but that puts so much stress on your body that your body releases cortisol which results in fat retention, and why muscle is very easily lost amongst people who do hours and hours of cardio. 

You may burn more calories during your 1-hour cardio session than you would lifting weights for an hour, but the second you hop off the treadmill your body stops burning calories. Weight lifting is the opposite. Though you may not burn a ton of calories while doing it, once you complete your workout, your body is a fat burning machine. The effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).

TAKE AWAY MESSAGE: Cardio burns more calories while you’re doing it. You’re not going to burn a calorie after you finish. Weight lifting burns less calories than cardio, but your body will burn so many damn calories afterwards. And guess what? Since you’re tearing muscle fibers while lifting, your body is going to use energy to repair them. That energy will come from glucose and glycogen, but it was also come from fat. 

TAKE AWAY MESSAGE #2: YOU WILL LOSE MORE FAT BY LIFTING WEIGHTS THAN YOU WILL DOING CARDIO. PERIOD. END OF STORY.

cosmopolitanmagazine:

Instagram queen and celebrity fitness trainer Massy “Mankofit” shows you how to get tight abs in just three steps »

(Source: cosmopolitan.com)

(Source: fiti-vation)

varsitea:

yeah squats are great but have you ever tried:
lunges
side lunges
reverse lunges
donkey kicks
hip raises
yoga
deadlifts

there are many ways to get the booty.
mix it up a bit.

ohfortheloveoffitnesss:

Bulgarian Split Squats, perfect exercise to build up those glutes. Make sure you drive the weight into your front heel, and sqeeze those glutes ladies!

(Source: runningonstrong)

beautyfortheseashesthefitproject:

Just a friendly reminder for your fitness journey: Your muscles do not grow during exercise. Exercise is only the stimulus. The body strengthens the muscles while you are resting.  

So make sure that you give 100% with rest, just like you would give 100% exercising. 

(Source: beautyfortheseashesblog)

psicologicamenteblog:

Source: 12 mental benefits of exercise.

Follow Francesca Mura on Pinterest

wishing-4-perfection:

Exercises that activate each buttocks muscle : 

• MEDIUS - Jumping Jacks 
• MAXIMUS - Deep Lunges 
• MINIMUS - Squats

Honestly, you need NOTHING else to get the butt you dream of, just these three exercises!

(Source: fitsporational-voyage)

cosmopolitanmagazine:

Instagram queen and celebrity fitness trainer Massy “Mankofit” shows you how to get tight abs in just three steps »

(Source: cosmopolitan.com)

(Source: symphonyofawesomeness)