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What Burns More Calories: Cardio Or Weight Training?

For many of us, figuring out a workout routine that fits into a busy schedule can be a challenge—and even then it can be tough to stick with it. It’s inevitable that we’ll have days where we have to skimp on our regular routines and can only squeeze in a quick sweat sesh—which oftentimes means choosing between cardio or weight training. If you don’t have time for both, and want to get the quickest, most efficient calorie burn, which should you choose?

There’s no clear-cut answer, because both cardio and weight training play important roles in improving our physical well-being, NiCole R. Keith, Ph.D., FACSM, an exercise physiologist and research scientist at the Indiana University Center for Aging Research, tells SELF. Pairing them together is ultimately the best way to get stronger and fitter. It’s also essential to make time for both cardio and strength training if weight loss if your goal and you want to focus on burning maximum calories—though, each type of training burns calories in a slightly different way. Here’s what you need to know when picking and choosing your crunch-time workout.
In the moment, cardio burns more calories. But weight training keeps the burn going for longer.

If you were to hook yourself up to a metabolic monitor and measure your energy expenditure, cardio initially is going to burn more calories, Keith says. Generally speaking, many people are able to push themselves harder, therefore exerting more energy, during a cardio workout than when they’re lifting weights. This can translate to more calories burned during said cardio session—like a speed run—than a lifting session of the same duration.

But resistance training builds muscle, and muscle burns calories, Keith says. “Muscle is metabolically active, meaning that the more of it you have on your body the more calories you’ll burn throughout the day even when you’re not exercising,” Nick Clayton, M.S., M.B.A., personal training program manager at the National Strength and Conditioning Association, tells SELF. Experts know that lean muscle mass requires more energy to maintain itself than fat. The more muscle you have, the more calories it needs (and therefore, burns) every day, though the exact number is hotly debated.
There are a few things you can do to maximize the caloric burn of each type of workout.

The exercise you do, intensity, duration, and your weight, body composition, and age are just some of the things that can alter how much energy you expend during a workout. While exact caloric burn varies from person to person (and is tough to measure accurately unless you’re in a lab setting), there are some things everyone can do to up the ante. Clayton recommends opting for compound movements—such as squats, deadlifts, and kettlebell work—over isolated movements like bicep curls or crunches, because you’ll employ more muscles at once, which increases exertion and burns more calories.

Experts typically tout interval circuits—specifically high-intensity interval training (HIIT) workouts that include cardio and strength moves—as the most effective and efficient way to torch cals and lose weight. It’s an efficient way to tax your cardiovascular system and build lean muscle all at once. (Try Tabata for a quick, super-efficient version.) The more intense your workout, the bigger impact it has on afterburn. Just make sure to only take on what your body can handle. “For people who can tolerate it, it’s a great, efficient way to burn calories,” Keith says, “but if you have lower back, knee, or hip problems, HIIT can exacerbate them.”
No matter how many calories you’re burning, you need to also limit your caloric intake if you want to lose weight.

You have to watch your caloric intake, which may mean eating fewer calories than normal. This also means being aware that burning calories during a workout doesn’t buy you extra calories. “People are giving themselves permission to eat more because they work out,” Keith says. If you’re just eating back what you burned (or then some), then you’re not going to see changes. Even if you’re not exercising, you need to eat less if you want to lose weight. Just make sure you’re cutting calories safely.

The most important thing to remember? “Find a routine that works over the long term,” Clayton says. An extreme diet and insanely hard training program will leave you burnt out, unhealthy, and unmotivated. A smart combo of cardio, strength training, and healthy eating is as close to a magical weight-loss bullet as you’ll ever get.

​10 craft hacks that will change your world

Adding a bit of individuality to homeware is not only fun, but when everyone asks "where did you buy that??", you can respond smugly, "I made it myself" *insert sassy emoji*.

Use these creative hacks to make unique pieces for your home as well as practical items you won't be able to live without...

1. Hang a wire plant trellis above your desk to make a cool memo board with an industrial feel (this one is from Tiger). Fill it with your to-do lists, favourite photos and inspiring images using bulldog clips, pegs and magnets. 

Harriet Gray

2. Use air-dry clay and paper clips to make these super cute mini stands for your photographs and keepsakes.

 

3. Stop your necklaces getting all tangled up by creating a beautiful display rack for them using gemstones.  

Jessi Gilbert

4. Add an extra special touch to all your gifts by making your own hand lettered gift wrap, because brush pens make everyone's hand writing look awesome!

Harriet Gray

5. Love leaving messages on the mirror for bae after your shower? Make a more permanent version with a Posca pen!

Harriet Gray

6. Forever getting your headphones knotted up in your bag? Ugh, me too #firstworldproblems. Keep them under control with this handy hack using Sugru. 

Harriet Gray

7. These macrame plant pot holders would look great in your kitchen and will help keep your fruit bruise-free! There's a step by step guide to make your own here.

Cold Picnic

8. Use this genius and incredibly simple hack to make super stylish plant stands for all your potted plants.

Harriet Gray

9. No space for house plants but longing for your own indoor jungle? Create stunning wall art from leaves using this tutorial. 

Harriet Gray

10. Make your fur baby their very own fort from one of your old T-shirts and some wire coat hangers … Don't tell them you made it though, or they won't use it! Full how to can be found here. 

This is how much money you need to save a week to become a millionaire

Saving is hard and even the strongest of minds and the tightest of wallets can be pretty strugs when your rent is as high as your heating bill… and your student loan… and your…

BUT, stop right there because we are all about to become millionaires - or at least take a step in the right direction.

Financial website This is Money has a calculator that predicts how long it will take you to become a millionaire if you save a certain mount of money each week, and the maths is actually pretty encouraging.

According to the website, if we put just £10 a week into a savings account from the day we started earning, with interest included, we would be millionaires by the time we hit 70.

And you might be thinking that that's quite late but, as we climb the career ladder, we could up that to £15 and bring our days of riches forward.

But, say you did start saving £10 a week – what's that worth? Here are a few ideas…

• Two and a quarter coffees
• Two glasses of wine
• That Saturday night Uber
• One and half days of eat-out lunches (and that's optimistic)
• A week's worth of your phone bill

Here's what Kim Kardashian eats when she goes to McDonald's

Kim Kardashian (pictured above at the Big Mac's 40th birthday party in 2008) has revealed what she orders when she goes to different fast food restaurants.

"Fast food is def one of my guilty pleasures," Kim writes, after noting that she is currently on the Atkins diet. "I go very rarely, but OMG I love it so much when I decide to indulge." At McDonald's, Kim "always" gets small fries, and maybe a cheeseburger or chicken McNuggets (though she only eats half of those). This is as sure a sign as any that Kim Kardashian is some sort of wizard, because few people on earth posses the amount of self-control necessary to go for small fries instead of large and eat only half of their allotted McNuggets. Teach me your ways, Kim!

At Chipotle, Kim gets a burrito bowl and a Diet Coke, "with LOTS of ice" because "if they don't put ice in it, I die." This last bit is curious because many Chipotle outlets have those self-serve soda machines that allow you to be in control of your ice levels at all times, but maybe the "they" here is whichever assistant Kim sent in to get the Chipotle. Kim also loves In-N-Out, where she gets a cheeseburger, fries, and vanilla shake, and KFC, where she gets extra-crispy chicken wings and a biscuit with honey. Finally, at Taco Bell, she gets one soft beef taco and one hard beef taco, plus cinnamon twists for dessert.

Kim notably doesn't drink, which must be why Doritos Locos tacos and "McDonald's French fries dipped in vanilla soft serve" are not represented here. This would be a very different list if she were spiking her ultra-iced Diet Coke with vodka. Also, she'd definitely eat the whole cheeseburger.

Gluten-free diet ‘could lower blood cholesterol’

Cutting gluten from your diet could help to reduce cholesterol, boost energy levels and improve concentration, Scottish experts have claimed.

Nearly 100 volunteers followed a gluten-free diet for three weeks, followed by another three weeks eating normally, as part of a project to assess whether avoiding gluten had an impact on people without coeliac disease.
The condition is a serious digestive disorder where an adverse reaction to gluten – contained in wheat, barley or rye – causes painful damage to the intestines.
Aberdeen University scientists are now investigating non-coeliac gluten sensitivity (NCGS), where people suffer abdominal pain, bloating and fatigue with less damage to the intestines.
Actress Gwyneth Paltrow and tennis ace Novak Djokovic are among high-profile fans of a gluten-free diet.
The study found participants were eating more fruit and fibre on the gluten-free diet, and most reported fewer stomach problems and higher energy levels.
There was also a 4 per cent decrease in blood cholesterol.
Dr Alexandra Johnstone, a senior research fellow at Aberdeen’s Rowett Institute of Nutrition and Health, said: “It was interesting to discover that participants in the study found their dietary patterns improved whilst following a gluten-free diet, which was also reflected in reduced blood cholesterol.
“When on a gluten-free diet, those who took part in the study ate less processed food, cooked more meals using natural ingredients, and consumed more fruit and vegetables, which consequently (and positively) impacted on salt and fibre intake.
“Participants also reported improvements in fatigue and intestinal symptoms which could also be related to the fact that they ate a healthier diet as a result of cooking from scratch with fresh ingredients.”
Nutritionist Emma Conroy welcomed the findings as she explained some people without coeliac disease experience severe symptoms from eating gluten. She said: “It has taken years for the term non-coeliac gluten sensitivity to be recognised.
“Most people can digest the gluten they eat without experiencing any symptoms. But I see people who have very severe symptoms from eating gluten. They might not have coeliac’s disease but there is no doubt at all that they should avoid gluten.”
However, avoiding gluten is not healthier if the person does not have an intolerance, she added.
Lucinda Bruce-Gardyne, founder of Edinburgh-based gluten-free firm Genius Foods, said: “This study knocks on the door of a new frontier of scientific research to help us better understand the subject of the gluten-free diet and its impact on health.”