SP info on exercise for more efficient weight loss
Wednesday, November 02, 2011
An interesting article in the "Ask the Experts" section has some specific recommendations about use of exercise for weight loss but not muscle loss(of special interest to me were the first and last paragraphs):
If you want to focus on losing fat, doing cardio AFTER strength training is not a bad idea. It does seem to increase the amount of fat burned during the workout itself—but just slightly.
The most important thing is just to make sure you do cardio, regardless of when. The strength training, when done correctly, will help preserve existing muscle mass. Maintaining an overall calorie deficit forces your body to use your body fat to replace the energy used up by both forms of exercise. Higher intensity and longer duration workouts (cardio and strength) will use more energy. Note: Neither form of exercise actually burns much fat during the exercise itself; it's the total amount of energy expended that determines how much fat you will burn.
Limit your high-intensity cardio to no more than 45-60 minutes per day. More than that can increase the rate of muscle loss. Adding extra low intensity activity like walking is usually okay.