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In order to lose weight, you need to elevate your metabolism. Your basal metabolic rate is what will eat up those calories, and burn fat. This is essential to weight loss. It would be detrimental to your weight loss goals if your metabolic rate decreased. In order to lose weight effectively, you need to make sure your metabolic rate is kept up in order to burn more fat, and decrease your chances of losing muscle. If you diet without exercise, you will lose weight, but not necessarily all in the form of fat. Dieting without proper weight resistance training will allow you to lose muscle as well. Keep Weight Training Part of Your Regimen to Retain Muscle as you Lose Weight If you diet without building lean muscle tissue through weight training, you will lose muscle. Muscle has a very high metabolism, which is essential to burning fat and calories. If you lose muscle, you also decrease your metabolic rate. The best way to lose weight is to combine diet and weight training. Cardio may burn calories at the moment, but it can also get in the way of building lean muscle mass. Stick to a program with weight training to build muscle, which will inevitably increase your metabolism. Dieting alone will not be enough to maintain your body's vital muscle composition. Don't Do Just Cardio; Weight Training is the Key to Increasing Metabolism and Losing Weight Cardio alone won't be enough for you to increase your metabolism and lose weight. Although it is effective at burning calories, it doesn't do much for your body's muscle composition. Cardio is great for increasing your heart and lung's strength, but it will not improve your muscle tone. Sometimes it can actually hinder your muscle's ability to increase, especially if you are doing hours and hours of cardio, without any weight training at all. If you only have time for one type of training, make it weight lifting. Lifting weights - when done properly - will increase your lean muscle tissue. Increasing your muscle tissue will ultimately result in an increase in your metabolism. This is because muscle's metabolic rate is unmatched. Your muscles will continue to burn fat and calories, long after you completed your workout.

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how much cardio to lose weight?  

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