You want to lose weight. But what’s more important for fat loss, cardio or weights? Should you spend your exercise time on the treadmill? Or in the weight room? Do you have to do both? These are one of the most common fat-loss questions. Cardio vs weights is often a big source of confusion. The truth is, both cardio and weights are great. But they work in very different ways. Below, we’ll break down the facts simply. Now you can stop guessing, and start seeing results!
Cardio vs. Weights for Fat Loss
Is cardio best for fat loss?
‘Cardio’ is short for cardiovascular exercise. Cardio is repetitive movement that gets your heart pumping hard. Think running, elliptical, cycling, jumping rope, or swimming.
This type of exercise is aerobic. Aerobic simply means “with oxygen.”
- You burn calories doing cardio. Cardio is a calorie burner while you exercise. A 30-minute run burns more calories than 30 minutes of weight lifting. Cardio makes creating an overall calorie deficit easier right away.
- How the burn works: Your body needs energy, called ATP. During cardio, your body uses oxygen to burn fuel. This fuel is a mix of fat and carbohydrates (carbs). This is very efficient while you are moving. It gives you steady energy for a long time.
- It’s great for your heart. Cardio makes your heart and lungs stronger, and improves your physical fitness. This is super important for overall health.
- The downsides:
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- The calorie burn stops when you do. Once you finish, the process slows down.
- No strength work, which means you’re not stressing your muscles enough to stimulate muscle or bone growth.
- Limited range of motion. Many cardio activities, such as jogging or elliptical, take your joints through small ranges of motion in only one plane of motion. This tends to make us tight and less flexible.
Weight lifting for fat loss: The long-term burn
Weightlifting, or resistance training, builds muscle. This is key for sustained fat loss, because muscle tissue is what burns fat. The more muscle you have, the more calories you burn doing everything.
Strength training is mostly anaerobic. Anaerobic means “without oxygen.” Your muscles use energy stored locally, without relying on long-term oxygen delivery like cardio exercise does.
- Weight training boosts your metabolism. Muscle burns more calories, even when you are just sitting around. (Calories burned sitting around is your Resting Metabolic Rate (RMR).) Building muscle raises your RMR. The more muscle you have, the more fat you burn 24/7.
- The “Afterburn” Effect (EPOC): After a tough lifting session, your body has to work hard to recover. This takes extra oxygen and energy. This energy (calorie) use is called EPOC (Excess Post-exercise Oxygen Consumption). You keep burning extra calories for hours – sometimes even up to 48 hours! The more challenging your weight workout, the longer your afterburn.
- It helps keep your muscle. When you eat less to lose weight, your body will lose muscle and fat. Lifting weights tells your body to put that muscle back on. This helps you look lean and toned, not just smaller (i.e. no one wants to be skinny fat!).
The Winning Combo of Weights Plus Cardio
So, what should you do, cardio or weights for fat loss? The answer is…both.
The research shows that a mix is best for overall health and maximal fat loss. Cardio burns calories in the moment. Weights change your body composition for the long run.
- Dedicate yourself to two days of strength training per week. That’s the foundation of elevating your metabolism and keeping your body in good physical condition.
- Ideally, add to that 150 minutes of moderate-intensity cardio each week. If you can’t fit that much into your schedule, do whatever you can do. Consider cardio your “extra calorie burn.”
This combination works for immediate calorie burn and long-term metabolism boost. Learn more about combining them.
The Benefits of a Personal Trainer
Dedicating yourself to working out can be hard. Figuring out what weights to lift is confusing. Knowing how much cardio to add, and how hard to push yourself without getting overuse injuries can be tricky. This is where a personal trainer comes in.
- They make a plan just for you. Your body is unique. A trainer builds a program that fits your goals, your body, and your life. Personal training is not a one-size-fits-all plan like you download from the internet.
- They correct your form. Lifting weights wrong can cause injuries. A top-notch trainer shows you the right way to move your body. This keeps you safe and injury-free.
- Your coach provides accountability. It’s easy to skip the gym. It’s much harder to skip on your training appointment. They hold you to your promises.
- Professional program design speeds up your results. Trainers know how to push you. They know what to do when you hit a plateau. You will get to your fat-loss goal faster with pro guidance.
- Trainers remove the guesswork. Stop wondering what to do next. Just show up and follow the plan. No thinking required! 😁
Hiring a certified trainer is a smart investment. It makes sure every minute you spend exercising is effective. Read about all the benefits of personal training.
Hiring a professional coach to help you with cardio and weight training
We are standing by ready to talk to you about your goals, your history, your schedule, and your past struggles. You don’t have to try this (again) alone! Just drop us a note and we’ll find a time to talk about what kind of help will work best for you. With over 30 years of success with literally thousands of clients, you’ll know you’ve made a smart decision with Basics and Beyond fitness & nutrition. 💪🏼