How does weights+cardio= fat loss

[jaykay]

I don't understand this equation, because:

People say the best way to lose fat is cardio + weight lifting (and watching diet of course). It makes sense, because while cutting calories you're in a calorie deficit, plus cardio, even moreso. So you're burning way more calories than consuming. But, putting on muscle mass requires an energy surlpus, not deficit. So you would definately not be burning fat by any extra muscle mass you'd be putting on because it'd be impossible to put any muscle mass on while in a calorie deficit. So, my thinking is that the only way that lifting weights helps with fat loss, while on a diet + cardio, is through the act of lifting weights itself, which is burning calories, rather than any muscle mass you're building. Am I right?
Also- aren't you at risk of losing any existing muscle mass when you're dieting +cardio + weight lifting for fat loss?

[Your_Crazy]

Its balance. When you lift you get your muscles active and start to grow because you are using them. They will try and get bigger to help push the weight. Thats why you are able to lift more over a period of time.
Cardio gets your heart rate up. Which in turn works your heart and muscles which helps burn more calories. IE over time you run farther and faster.
Now the negative calories will burn muscle if you starve the muscles thats why you don't do a 1000 calorie diet when you are using 3000. It's normally said to try and keep the defict around 500 from your max calories. If you keep it there it will go for the stored fat first.

It kind of sounds like babeling but some else will be more articulet with this subject.

[mangotango]

The lifting still helps to develop your muscles because you are exercising them. This in turn helps to rev your metabolism because muscles burn more calories. When you hear someone say "cardio + weight lifting" they are referring to light weight lifting, not body building type stuff, and they both have very different goals. Lifting with light weights at higher reps is more in line with a weight loss goal.

[LiftGirl]

In a caloric deficit, the body could burn muscle for fuel, but it could also burn stored fat. So your body can take energy from stored fat and use it to build muscle, instead of energy from food. Just like your body can take energy from stored fat to fuel cardio-type activity. Does that make sense?

The reason you want to keep lifting weights when trying to lose fat is to signal the body not to burn the muscle. Continuing to lift weights tells the body it needs the muscle. Without us telling the body to keep the muscle, it might choose to burn muscle instead of stored bodyfat.

[trainerty]

Alwyn Cosgrove wrote a pretty good article about fat loss from weight training plus smart cardio. I believe you would have to google his name...been a while since I have read his stuff.

IMO-- Fat can only be "burned" through fat oxidation (aerobics). The overload with weight training (especially with higher intensities) increases a process called lipolysis. Lipolysis is your body's way of measuring how much fat can be used for energy in comparison to other caloric fuel (muscle, sugar, food).

When we train with heavy weights we are telling our bodies we need more fuel for musculoskeletal system. The fuel needs to be taken from our reserves (fat). So now the body allows more fat to be burned for energy (when cardio is performed).

Here's another catch. EPOC (excessive post exercise oxygen consumption) is simply our body trying to get back to normal after anaerobic activities (lifting, plyo, sprinting etc.). The body burns fat from reserves once again to bring the systems back to a normal state.

I think your right about gaining mass or losing fat. They are best attacked separately for better results.

I would say that I believe a person needs to look deeper into the calories he eats before attempting to set up a deficit. The deficit should not go lower than the RMR-- what it takes to do basic body functions every day. Many people go below this unintentionally.

Training like athletes, which is what a lot of guys/gals do in this forum is very calorically demanding. Doing caloric equations will give you a "snap shot" of this point in time. To me, that is just frustrating.

I like using simple matters of just watching my balance of life/training/nutrition. I find it easier than shooting for numbers. I would credit John Berardi for this method. I use points of measurment (skin calipers, body impedance etc.) and from those measurements I will go up in food intake or down. It usually just takes a very slight adjustment.