You'll increase the muscles' endurance, but the fat pad on top will remain. Remember that you're working with your own genetic pattern that determines your basic body build, where you will deposit extra fat and how your body responds to extra calories or exercise. Cardiovascular exercise is the best choice for burning calories and fat, no matter where the fat is on your body. Cardiovascular exercise elevates your metabolism during the activity, requires lots of energy and makes you a more effective fat-burner. To effectively lower your percentage of body fat, take as many opportunities as you can to participate in high and low intensity cardiovascular activities during the week.
Weight training is designed to build muscle tissue, which is very metabolically active.
Strength training two or three times a week can be an excellent supplement to your aerobic training by increasing the type of body tissue associated with a speedy resting metabolism. You may also prevent losses in muscle which occur with low-calorie diets. Lifting weights increases your strength which will help you engage in vigorous aerobic activities without injury. The harder the intensity of exercise, the more calories are burned by the body. New research suggests that high intensity exercise or interval training causes changes in muscle chemistry that promote fat burning.