Thread by @The_Truepath

Everyone thinks cardio is the best way to lose weight.

But this is a lie.

Here are 5 exercises to burn fat quicker (and build muscle at the same time): 🧵

Recent studies show some interesting findings:

Activities like running, biking, and swimming help your heart.

But they don't work as well for losing weight.

Here's what the science says:

When you start moving, your body slows down to save energy.

It gets used to the workout and burns fewer calories––even though you're doing the same amount of work.

Here's how it works against you:

The more calories you burn, the more things it does to get them back.

For example:

• You get hungrier
• Your muscles shrink
• You start burning fewer calories at rest

Does this mean cardio won't burn any fat at all?

Of course not.

But it'll take time––studies estimate you need 7 hours per week to see results.

But the good news? There are exercises that burn fat AND build muscle at the same time.

Here are 5 of them:

1. High-intensity interval training (HIIT)

You go all-out for short bursts, rest briefly, and repeat.

It gets your heart pumping fast and burns tons of calories quickly.

Which makes us keep burning calories for up to 24 hours afterward.

Great way to burn fat.

2. Strength training

This helps speed up our metabolism. Which is key for lasting fat loss.

Moves like squats and deadlifts work many muscles at once.

And stronger muscles burn more calories than fat (even at rest).

Making it way easier to lose weight.

3. Kettlebell workouts

Studies found these burn up to 20 calories per minute.

Exercises like swings, squats, rows, and many others... are effective for 2 reasons:

• They burn as many calories as running
• While building muscle mass as well

Win-win.

4. Bodyweight training

• Upper body: Push-ups, pull-ups, dips
• Lower body: Squats, lunges, hip thrust, squat holds

These burn calories and make you stronger.

Plus, most can be done anywhere and need zero equipment.

5. Group workouts

Studies show mental and physical benefits of working out with other people.

• You push harder
• Show up more often

And as result, improve way faster.

Helps a lot on days you don't feel like exercising (which is pretty often if you ask me 🤣).

Bottomline:

The best way to lose fat is burning calories AND building muscle at the same time.

Next time, try mixing HIIT, weights, kettlebells, bodyweight moves, and group workouts into your week instead of just running or biking.

Ready to get moving?

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