Cardio VS strength training for weight loss?

Hello outcasts!

Last newsletter of 2023, it’s been a pleasure and I really hope you found something interesting in these emails! Excited for what 2024 has to offer!

Happy new year!

Today on gym outcasts:

👊 Power thought
Rest day

🍴 Recipe
White chocolate mousse with lime-marinated strawberries

💡 Fact
Does cardio or strength training burn more calories?

🏋‍♂️ Exercise
5 Levels of abs

👊 Power Thought

If you feel that you really need to rest today. Don't. Rest tomorrow instead.

If you still feel like you really need that rest day tomorrow, take it.

But chances are you wont. Your mind was likely playing games with you.

🍴 Recipe - White chocolate mousse with lime-marinated strawberries

You might be confused.. A desert? How is that fitness?

That’s the thing, we’re not only trying to teach you cool recipes, but also learn how much calories and protein there is in different things. That’s how you can stay on track with ease, for life.

This desert is very special to “me”. It’s the desert that my brother-in-law made for my sister on their first date, and also the desert they served at their wedding.

I can understand how he won my sister over, it’s freaking delicious.

I don’t really think that the one’s that I made in the image above made it justice, tastes better than it looks. You gotta try it. Perfect for new years ;)

💡Cardio VS Strength Training For Fat Loss

It's hard to compare the two, since there is no "standard" strength training workout to compare to 30 minutes on the treadmill at speed X.

BUT, a cardio workout will most often burn more calories DURING the workout itself.

That's not the end of it tho.

Strength training increases your metabolism (Which means burns more calories while you do nothing) during a 38 hour period after exercising.

So while cardio might look better on paper, while just looking at how many calories you burn while working out.

Strength training is indicated to burn more calories in total, therefor to be more effective for fat loss.

🏋‍♂️ 5 levels of abs

I’ll describe my favorite exercise progression for developing your abs. Sit-up alone wont get you there. But it’s a great start.

You’ll move on to the next exercise once you can do 12+ repetitions per set on one. To progress as quickly as possible and stimulate your muscle growth.

1. Sit-ups. Regular on the ground.

2. Decline bench sit-ups. A slightly harder exercise. Allowing you to progress.

   

3. Weighted decline bench sit-ups. Hold the weight behind you neck. That way you get the resistance through the entire motion. Which will help you progress quicker. Holding a plate in front of you is easier, but does not help much more than your ego.

4. Hanging leg raises / Toes to bar. Don’t worry if you can’t go all the way up yet, just go as high as you can.

   

5. Weighted toes to bar. Put a pilates ball between your feet and do the same motion. As you progress, you can have a medicine ball and slowly but surely increase the weight.

Dr