Weight training WON'T make you burn fat!
The exercices you must do to burn fat are the aerobic ones (aka cardio or wtv that put you moving with an acelarate heart beat).
Cardio will make you lose fat, cardio won't make you gain muscles or lose them in a large scale...
Your muscles can be very fit and hard and it wont matter because you could still have fat covering them... Abdominal exercises wont make you lose the fat on your belly... weight is lost in a general way, not localized and dont let anyone tell you the opposite because there aren't any studies who comprovate that local exercises can make someone lose fat in that area...
You will only lose muscles if you're following a bad diet.

Bread is not the problem, the problem is what people put in there

Of course bread must be eaten with moderation, it has calories! Now... bread being fattening is one of the major myths at nutrition...
What people CAN'T eat is WHITE bread, white rice, or any other refined cereal...
Refined cereals is just "eat and get fat" because of a mecanism that I won't explain here because it would take me more time than I've...

I guess people follow too much some messy studies and setences like "someone told me that...".
Don't let them tell you a thing! If someone wants to know smt about this, they MUST talk to a person who knows what he/she is talking about...

After you read what I wrote up there, read this:
No, you wont lose more weight by adding weight exercises to your training...
It's perfectly healthy just to do cardio...
It's healthy to do weights... but it wont help you losing way.
It even can make you gain weight! Muscle weighs more than fat!
Don't get fooled by your weight... there is a machine that sees your fat mass and muscle mass... you should follow that machine.
For example... your weight may increase... and you think you are fatter... but you could have lose fat and gain muscle and then, you have more weight but you are less fat!
So, resuming:
Cardio burns fat and makes you lose weight
Weights works your muscles and do nothing about the fat
It's good to do weights to tonificate your body while you're losing fat with cardio (many people lose weight but get flacide).
If you decide to do both things one next to the other... it's better to do first the weights to consume the sugar in your blood because when you turn to cardio you will start to consume fat much faster!

You will lose musle if you eat a caloric deficit and NOT supplement this with weight training. Your body makes up for an energy deficit by catabolizing tissue. This includes fat AND muscle.

By lifting, properly I might add, it will send the right biochemical signaling muscle maintenance.

I saw another of your posts and it seems that you are hung up on the idea that fat loss occurs DURING exercise. Like, steady state cardio is the most optimal weapon in our arsenals to use for weight loss.

What if I told you this. Cardiovascular conditioning aside, if I could pick only one exercise for weight loss, it would be weight training.

Why?

1. Muscle maintenance

2. There is some cardiovascular conditioning involved with weight training.

3. Fat oxidation is NOT the key to weight loss. Total energy expenditure during the day is key. Steady state cardio does little to raise EPOC. A high intensity bout of resistance training does amazing things to EPOC.

So, are you saying that even if you are in an energy deficit, eating the wrong foods can make you gain weight?

Haha, I think you and I are going to have some fun. So, would your advice to somone who has a main goal of fat loss be cardio only, and no resistance training?

Yes, when body needs energy first go to muscles and then to fat. Whatever the exercise is!
But we have to separate cases... One thing is a person who cares about developing his/her muscles, another is a person who wants to lose weight without losing much muscle...
Anaerobic exercise can't make you burn fat in a large scale...

And yes... fat oxidation is the key! I don't know any other biological way to use body fat!
If you expend more energy than you get in a day, you will start burning fat! I mean... that's the objective!

EPOC itself won't make her burn as many calories as she would burn in an aerobic exercise...
So... we really could agree that the best is making both because I didn't said I was agaisnt weights, I said it was good to keep the body tonificated... but I can't agree with you when you say anaerobic exercise would make her lose more weight than aerobic...

Of course!!!!!!!!!!!!!!!!
It is not on the quantity of calories... it is on the quality of them!
People must know that our body is not a calories calculator...
If someone eats integral bread even if this has more calories than white bread, will have a better result because white bread is absorved very fast making insuline say to other hormones: "hey! there's too much sugar on the blood, take it and turn it into fat!"
Integral bread is absorved slowly... piece by piece... there will be no so much sugar on the blood, it makes your metabolism run faster, and the absorved sugar is used in body needs, not being converted into fat... And you wont be hunger so shortly...
Of course this is child talking so every people can understand what I say, but if you want to, I can write the really cientific boring explanations...

So the best it too reduce the amount of calories AND choose good food...
Everyone knows that an unhealthy diet even if it is calories low won't help...

No! I was just answering to some sentences, don't take the wrong idea!
Good diet + aerobic + anaerobic...
I hate a slim flacide body...

No, fat oxidation DURING exercise is what I said. Don't misread me. Of course fat oxidation is key for weight loss. But your opinion on what is an optimal approach to get there and my opinion are drastically different. During steady state cardio at a moderate intensity, 63% of VO2 max I believe is the proven number to utilize the most fat oxidation, sure, you are using mostly fat here as fuel.

Now let's take something more similar to cardio, and use high intensity interval training. Still running, just anaerobically. Now fat is not the primary fuel. However, the energy expenditure in a 24 hour period is great when you factor in EPOC. So what gets you the better results I ask you?

A) Performing an exercise that is fueled primarily by fat (your steady state cardio)

B) Performing an exercise that is fueled by a combo of glycogen system, phosphagen system, and fat oxidation, which may not burn as much fat DURING exercise, but when given the total energy expenditure in a given day, more calories are burned in this scenario. (HIIT or something else high intensity, mine)

Let's face it, total energy expenditure is what matters most. Not when fat oxidation occurs. You seem to be making little distinction between during-exercise fat oxidation, recovery period fat oxidation, total fat oxidation by the end of a 24-hr period, and most importantly, a longer term of several weeks.

You will not get an argument out of me (mind you, I am not arguing, simply debating) that more fat is utilized DURING moderate intensity steady state aerobics opposed to something of higher intensity such as HIIT and certain resistance trainings. However, if you start claiming that this is optimal for weight loss, I really beg to differ. And ask why? Why, in your opinion, is fat oxidation during exercise the key variable in weight loss opposed to total fat oxidation?

ETA: You may have misunderstood me, I did say fat oxidation does not matter in my original post, but followed it by total energy expenditure is what matters. I thought you would assume I meant total energy expenditure as in total fat oxidation.... my apologies.

Ahhh, now you have to be careful with what you are saying. I asked, "do you believe you can gain weight even if you are in a calorie deficit by simply eating the wrong foods." I DID NOT ask if you would gain fat. Weight is the key word.

I suggest you read the first law of thermodynamics.

The change in the internal energy of a closed thermodynamic system is equal to the sum of the amount of heat energy supplied to the system and the work done on the system.

In a nutshell, you can't create nor destroy energy, it can only change form

Basically, all calories going into the system (via food) have to be accounted on the other end (stored, used for energy production, dissipated as heat, excreted in your feces).

So if you are in an energy surplus, those extra calories have to go somewhere. Dissipated as heat (neat), lost in feces, stored as body tissue (fat, muscle).

If you're in a deficit, those calories have to come from somewhere (pulled out of storage, or the body can adapt by lowering metabolic rate to alter the deficit).

The body does not actually "count" calories as you like to put it. Our minds do that. But our bodies certainly abide by the law of thermodynamics.

Oh, I CERTAINLY did not "take the wrong idea." I know exactly what I am debating.

And this I can agree with. A plan of attack that includes proper nutrition, aerobic and anaerobic work will work in synergy better than any one variable alone.

I had physics in college... What I don't understand is how does this go agaisnt to what I said?
I suppose we are having a communication problem here, may be I'm not able enough to express myself in english... because you're discussing things with me that you think I'm agaisnt to.. and I'm not, I agree with you in the major things... so... I don't know...
And what do you mean with : " Weight is the key word."?
When people say they want to lose weight I consider that they want to lose fat, their fat weight... So I don't understand one more time want you are trying to say...

I asked if you could gain weight. You said of course.

But forget it. Really.

I think you are putting a little too much emphasis on the effect that "clean" food has on physique. In all honesty, based on empirical evidence, and I have worked with a lot of people, once you account for adequate protein and EFA consumption, it doesn't make a whole heck of a lot of difference where your cals come from relative to physique improvement and recomposition.

Don't isolate the insulin response as a huge downfall as it can be extremely anabolic when eaten with the right food combos. As well, you and I both know (at least I hope you know) that when consuming high GI carbs combined with other foods that are fat and protein containing, the GI or II, whichever you want to look at, is reduced.

Very few people who eat balanced meals eat high GI carbs alone.

This said, we are bickering over semantics. I agree, a diet composed of whole grains, non-refined foods is better for you any day of the week.

Lets say it this way:
Aerobic exercise = large consume of calories = body needs calories during exercise or the rest of the day or wtv = fat oxidation... I'm not saying WHEN it happens...
It occures all the day but it occures too during the exercise... it is during the exercise that you will mostly estimulate fat oxidation... because it is when you have low energy and need a lot of it..

I don't know what are the numbers to EPOC, you could provide them so we could do some comparisons... Because I really believe (and with that I mean I could be wrong) that calories consuption during aerobic exercise is higher then all the calories consuption during anaerobic plus EPOC.

I'm not making any distiction, I'm sorry if I made you believe I was saying so... I'm talking about what stimulates it more.