It's the new year, and many of you will make a decision to join the gym and spend hours after hours on the treadmill, crosstrainer or the bike, and eventually quit after a few weeks or if lucky months because you don't see great results even though you seem to be burning loads of calories every time you go to the gym.

One thing we all have to learn is to stop focusing on how many calories you burn in the gym. You bun calories throughout the day regardless of what you are doing, and exercise helps increase the rate at which you burn those calories.

While doing your cardio, you expend calories while you're exercising, but once you stop, you quickly go back to your normal metabolic rate. The main benefit of doing cardiovascular exercise  is the change in your cardiovascular fitness that results from this kind of training regimen. Regular aerobic exercise causes your lungs to process more oxygen with less effort; your heart to pump more blood with fewer beats; and the blood supply directed to your muscles to increase. As a result, by performing cardiovascular exercises, you are increasing your body's endurance and efficiency.

Don't get me wrong, there is nothing wrong with that at all, and cardio exercise has many more health benefits on top of those I mentioned above!

However, if you want to lose weight, you also need to do strength training, and here is why....

Strength training builds muscle, and more muscle helps you burn more calories, yes, even when you're doing nothing but sitting on the sofa in the evening.
Strength training is a critical component of any program than emphasizes long-term fat loss.

The more muscle you have, the more fuel you are constantly burning. Now, even if you're a man, you might say that you don't want to bulk up like the guys you see at the gym pumping iron every evening after work. It takes a lot of work both in and out of the gym to get big or bulky. You not only need to be dedicated to your training, but you need proper nutrition if you're serious about putting on size.

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