> I enjoy lifting weights but you don't lose weight with that, you do it with endurance sport
Weight lifting w/ hypertrophy is one of the most effective forms of exercise for weight (fat) loss.
In addition to causing a longer rise in post exercise caloric burn, it also changes body composition such that your calorie requirements/quota increases over time.
Cardio is not a particularly great option for fat losses for a number of reasons. Spend an hour on the treadmill and look at the caloric burn estimates for a glaring reason why.
The best exercise for weight loss though is the one you enjoy and will do. Nothing burns fat for me better than full court basketball a few times a week.
I used to think the same as you. I'm no longer convinced.
The "afterburn" effect is, as far as I can tell, fairly minimal, on the order of 10s of calories per day only.
As for body composition, while it's true that your "calories out" increases if you add muscle, the increase is, again, negligible. Just plug in higher bodyweight numbers into TDEE calculators and see how little difference it makes. (Though they undershoot it a bit, IMO, because they don't assume that all the weight gained was muscle... it's still fairly small).
The only way to lose weight is to make sure you eat less than you burn. For most people, that means eating less, and possibly adding in a bit of exercise.
Weight lifting w/ hypertrophy is one of the most effective forms of exercise for weight (fat) loss.
In addition to causing a longer rise in post exercise caloric burn, it also changes body composition such that your calorie requirements/quota increases over time.
Cardio is not a particularly great option for fat losses for a number of reasons. Spend an hour on the treadmill and look at the caloric burn estimates for a glaring reason why.
The best exercise for weight loss though is the one you enjoy and will do. Nothing burns fat for me better than full court basketball a few times a week.
https://steelfitusa.com/blogs/exercise-and-training/why-card...
https://www.nytimes.com/2021/07/21/well/move/weight-training...