Losing weight can be challenging, and it’s often unclear whether to focus on cardio or strength training for the best results.
Cardio and strength training both have their place in weight loss, and specifically, in losing fat. While one appears to be the outright winner, it’s not so clear when you examine them closely. Let’s take a look at which one is better at burning fat and how they both fit in your weight loss program.
Understanding How Your Body Burns Fat
Anyone looking to lose weight has likely heard that they need to be in a calorie deficit, meaning they must expend more calories than they consume. This translates to either burning more calories through exercise or consuming fewer calories through dieting (or both!). Your body stores extra calories as fat and burns fat when it needs more energy than it receives, so being in a calorie deficit encourages the body to burn more of the tissue.
As you may have noticed, it’s far easier to consume calories than to burn them off, so dieting is often the starting point of weight loss. However, exercise is essential not only for fat loss but for overall health. Additionally, a severe calorie deficit can cause the body to slow its metabolism and conserve energy, making fat loss more challenging. This is why it’s best to make small, sustainable changes to lose weight gradually over time.
Does Cardio Burn Fat? The Real Benefits
Cardio has been associated with fat loss for a long time, and for good reason. Your body burns calories more efficiently when the heart rate is elevated. For this reason, cardio tends to burn a greater number of calories per session than strength training, helping you create an immediate calorie deficit while also improving cardiovascular health.
However, aerobic exercise has some limitations when it comes to fat loss. Calorie burn typically drops back to baseline shortly after the workout ends. In contrast, weightlifting produces a phenomenon known as the “afterburn” effect, where the body continues to burn calories as it recovers from intense activity. Excessive cardio can also lead to muscle loss if not balanced with strength training.
How Strength Training Burns Fat Differently
Strength training may seem like it requires more effort than cardio to experience the same amount of fat loss, but it’s actually a more powerful fat-burning method in the long run. Strength training alters your body composition and metabolism to facilitate fat burning.
Muscle tissue is more metabolically active than fat tissue, meaning it requires more energy to maintain than its counterpart. Muscle increases your resting metabolic rate (RMR) and burns more calories at rest than fat, contributing to a faster metabolism. Weightlifting helps preserve muscle mass, encouraging the body to utilize fat as an energy source.
Strength Training vs. Cardio: What Research Shows
Strength training is an anaerobic exercise typically comprised of short bursts of activity that engage muscles. It leads to changes in body composition that can sustain long-term fat loss. Strength training also elicits an extended elevation in metabolism post-workout, known as the excess post-exercise oxygen consumption (EPOC). This effect can raise energy expenditure by roughly 6-15% of the calories burned during the exercise session, supporting extra calorie burn during recovery.
Cardio is an aerobic exercise that elevates heart rate for an extended period. It burns more calories than resistance training per session, and is much more effective than resistance training in the early stages of weight loss. This is especially true for overweight adults. Moderate cardio is recommended to build endurance and overall fitness; however, avoid long-duration intense activity, as it can lead to burning muscle rather than fat.
When to Prioritize Strength Training for Fat Loss
Ideally, strength training should be prioritized immediately. Weightlifting promotes long-term fat loss because it boosts your metabolism, helping you burn more calories even when you’re not working out. It also signals your body to maintain muscle and focus on burning fat.
Strength training, while essential to fat loss, is best when paired with cardio. While resistance training promotes long-term weight loss, cardio ensures you meet your daily calorie deficit with greater immediate calorie burn.
When Cardio Makes Sense in a Fat-Burning Plan
Although strength training is more effective for long-term fat burn, cardio remains important in a fat-burning plan. As previously mentioned, cardio burns more calories than weightlifting per session, so cardio is especially useful when you need to increase your daily calorie expenditure.
When it comes to losing fat, the most challenging part is often getting started. Cardio is more accessible than weightlifting as it doesn’t require any equipment or special knowledge about exercises. Additionally, because cardio burns calories more effectively than weightlifting, those seeking to lose weight will typically see results sooner with cardio. This is particularly true at the beginning of their weight loss journey, when body mass is at its highest. These quicker results can boost confidence and uphold motivation.
How to Combine Strength Training and Cardio for Maximum Fat Loss
It may come as no surprise that combining strength training with cardio is most effective at maximizing fat loss. Aim for at least 250 minutes of moderate cardio, and 2-3 sessions of resistance training per week. Include 1-2 rest days to allow muscle recovery and improve metabolism.
Weightlifting should be done before cardio, not only because cardio can tire you out before heavy lifting, but because strength training can create an “afterburn” effect known as excess post-exercise oxygen consumption (EPOC). This effect occurs as your body focuses on repairing muscle tissue, maintaining an elevated metabolism long after your workout, and making your cardio session more effective.
Both forms of exercise should also be complemented by a healthy diet. Though you want to be in a calorie deficit, ensure you’re eating enough of a nutritious diet to maintain healthy energy levels. Excessive calorie deficit can cause your body to enter survival mode, slowing down your metabolism to preserve fat.
Frequently Asked Questions
What Happens if You Only Lift Weights and No Cardio?
If you focus solely on strength training and neglect cardio completely, you’ll develop stronger and bigger muscles, strengthen your bones, and boost your metabolism. However, you won’t maximize your calorie loss efficiency, and the lack of cardio can lead to poor cardiovascular fitness and reduced stamina.
Is Strength Training or Cardio Better for Fat Loss?
Strength training and cardio each have their benefits for fat loss. Cardio delivers a greater calorie burn per session compared to a weightlifting session of the same duration, while strength training builds muscle, which helps long-term calorie burn. A combination of both is essential to maximizing fat loss.
How Often Should You Do Cardio for Fat Loss?
150 minutes of moderate cardio per week is the recommendation for general health, but someone looking to burn fat may want to aim for at least 250 minutes per week. Avoid overdoing cardio, however, as an extensive amount can lead to greater muscle loss rather than fat loss.
Burn Fat Smarter with Speediance Velonix
Strength training and cardio are incredibly effective at burning fat when paired together. While strength training with a smart setup like the Speediance Gym Monster 2 enables long-term weight management, cardio is most effective at burning fat immediately and maintaining a daily calorie deficit.
You’ll burn calories effectively with the Speediance VeloNix. The innovative bike features a flywheel-free motor, ensuring safe and quiet use, making it ideal for your home gym. Rather than staring at the wall while you cycle indoors, engage in heart-pumping cardio through a range of scenic rides with VeloNix’s virtual landscapes. The smart bike tracks your progress and offers AI-driven insights to improve your workout experience.
