Therefore, you'll typically burn the most fat during cardio sessions that last longer than 20 minutes. After about 20 minutes, it starts to use more stored fat than glycogen. Your body will typically use up carbs first during exercise and dip into fat reserves if needed, says performance recovery coach Jennifer Novak, M.S., C.S.C.S. Tremblay, Angelo, et al. If your goal is to burn the most calories and most total fat calories, then an aerobic, or cardio, workout, is a better choice for you.

Finally, even though science is pretty inconclusive about if one if doing cardio or weights first is best, one thing that's very clear is that doing both is beneficial. Oh and don't forget to properly warm up, no matter which workout you pick. This article takes a deeper look into the science behind the debate. There are two types of cardio workouts: steady-state and high-intensity. However, your metabolism may stay elevated for longer after weights than cardio… This article takes a deeper look into the science behind the debate. The Utilization of Fat & Carbs During Exercise. The calories you burn during cardio will come from two primary fuel sources: fats and carbs. (100 grams of weight loss vs 500 grams?) So where did the “9 times greater fat loss” claim come from? If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat "soft," that's usually why—they have lost some fat, but their muscles aren't overly toned. Join today and unleash the power of Aerobic exercises raise your heart rate for a prolonged period, such as with running or a dance class. Exercise is an integral part of any weight-loss program. However, I also recommend steady state cardio and even low intensity cardio like walking, when it is appropriate. At this heart rate, most of the calories you burn come from fat. Heart Rates for Cardio Vs. Studies have demonstrated that after a weight-training workout, metabolism can be boosted for up to 38 hours post-workout. Impact of exercise intensity on body fatness and skeletal muscle metabolism. That means you might cut your workout short and not reap the calorie-burning benefit of cardio -- especially if you want to burn as many calories you can in a set amount of time. Northwestern Medicine researchers recommend that women subtract 88 percent of their age from 206 to find a more accurate maximum heart rate. The mitochondria converts most of what you eat into energy but if you consume more than you need in a day, your body stores the excess for later use. Taking the stairs more often and parking farther away at the store are simple ways to burn more calories. This is the primary reason males can typically eat more than females without gaining weight—they have more lean muscle mass on their body, thus they are burning more calories around-the-clock. At this heart rate, most of the calories you burn come from fat.

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