Muscle building is the most admiring and important part of fitness, but how to gain those muscles? Which exercises will be the best? Cardio vs Weight training, what to do for muscle building at home? Get your all questions answered here.
“Cardi…Oh Look Weight!”
Hey Guys! Hope you all doing great. So, Most people usually face problems in choosing between cardio or weight training, whether they do cardio or weight training for weight loss or weight gain.
Which one will help them lose weight, which one will help them build more fine muscles?
Everything will be clear to you after reading this article. Just stay tuned!!
It basically depends upon the purpose for which you are choosing between them. Below you’ll get all the details for weight loss, gain, muscle building, etc.
For weight loss, Cardio is considered to be a better option. Cardio exercise requires higher mobility and flexibility which helps in burning the fat.
According to research, done on overweight participants. Keeping their diet the same but engaging them in cardio exercises.
Burning 400 to 600 calories five times a week for 9 months helped them reduce about 6% of their starting weight.
It helps to burn fat easily and at a faster rate. In cardio, one week of vigorous hard work will definitely start weight loss.
Some of the famous cardio exercises are:
- Jumping Jacks
- High Knees
- Squat Jump
- Box Jump
- Mountain Climbers
- Inchworm Crawl
- Side Gorillas
Apart from exercises, A perfect nutritious diet is also important for proper and faster weight loss.
There are some cautions before starting cardio.
First, keep yourself hydrated. Second, eat properly and do as much as you can, don’t force your body.
For weight gain, Strength training or weight training is considered to be the best.
Weight training is specially built for tearing old muscle and building new muscles.
When we work out with weights, our body faces an opposite side force and by applying force to prevent it, we tear our old muscles.
Some famous exercises for weight gain are:
- Bench Press – Chest Workout
- Dumbbell Single Arm Row – Back Workout
- Dumbbell Overhead Press – Shoulder workout
- Standing Barbell Curl – Biceps Workout
- Bench Dip – Triceps Workout
- Squats – Leg Workout
- Crunches – Abs Workout
- Dumbbell Fly – Chest Workout
- Barbell Deadlift – Back Workout
- Dumbbell Lateral Raise – Shoulder workout
- Preacher Curls – Biceps Workout
- Cable Rope Triceps Pulldown – Triceps workout
- Lunges/ Sumo Squats – Leg Workout
- Hanging Leg Raise – Abs Workout
Proper diet with weight training helps to build new muscles in place of those old muscles. Weight gain mostly depends upon our diet.
A diet with the proper amount of protein, carbs, and fats is ideal for weight training.
For Overall Health
When considering overall health, both cardio and weight training are the best options to follow.
Cardio helps to increase mobility and flexibility of the body.
It increases stamina and helps to decrease excessive fat at a faster rate. Cardio burns calories quickly as compared to weight training.
Jogging for half an hour at a moderate pace loses 250 calories. And, doing weight training for the same time will burn only 115-130 calories.
On the other hand, Weight training helps to enhance resting metabolism and maintain it for a longer time.
It also helps to build muscles at a faster rate.
According to a study, After 24 weeks of weight training, It was shown that there was a 9% increase in resting metabolism among men. And only a 4% increase among women.
So, doing both cardio and weight training will be best for overall health. As you’ll be able to increase your metabolism and burn your fat.
Weight Gain Diet Plan
For male, 19 – 25 years old (Weight Training)
Weight Training vs cardio for muscle building at home
Cardio is best for muscle building at home, as it doesn’t require much equipment, just wear gym attire & you are ready to go.
Also, cardio burns excessive fat which makes you lean and get muscular.
Keep one thing clear in your mind, cardio will help you build muscle and increase strength but it wouldn’t let you increase weight or size.
Weight training will not be so effective at home if you don’t have proper machines and equipment. To make weight training more effective and want to see some gains even in lockdown.
So, that’s all for this post. Hope you loved the content.
Before binding up let’s recall everything.
Firstly, both of the method are best for overall health of a person. There is nothing to be confused of.
If you are fat and want to lose some of it quickly, you must go for cardio with a little weight training.
But if you want to build some huge muscles, you must opt for weight training with a little bit of cardio to maintain mobility.
Plus if you are doing this at home, you must opt for a mixture of both of them and some calisthenics. Example: pushups, handstand, burpee, bench-dip, etc
At the end, just stay fit, stay safe and…
“Be The Best Version of Yourself”