Cardio vs. Weight Training: Which is better for fat loss?

When choosing the best fitness programme for weight management, it can be tricky deciding between cardio and weight training. Which one is better for fat loss? Which will help you lose weight faster? These are questions many of us have when starting our fitness or weight loss journey. In this article, we help you break down cardiovascular exercise and strength training to figure out whether one is better than the other or maybe a mix of both is the perfect solution.  

Benefits of cardio for fat loss 

Cardiovascular exercise is great for increasing your heart rate and working your respiratory system, whether you go running, swimming or using equipment at the gym. More benefits of cardio for fat loss include:  

• It burns more calories per session than weight training, especially if you’re engaging in high-intensity exercises.  

• Cardio improves heart health and endurance, which in turn improves your overall fitness levels and can reduce the risk of heart disease, high blood pressure and strokes.  

• Your calorie expenditure is increased even after exercise. What this means is that high-intensity exercise in particular can increase post-exercise oxygen consumption – you’ll continue to burn calories for hours after the workout!  

• It can reduce visceral fat (harmful belly fat) as well as aids in overall fat loss.  

• Cardio is easy to integrate into daily life and you don’t need a gym membership to do it. For example, walking, running or cycling outside is great cardiovascular exercise.  

Benefits of weight training for fat loss 

Weight training also plays a role in fat loss as well as builds muscle, boosts metabolism and helps with long-term fat burning. More benefits of strength training exercises for fat loss include:  

• Unlike cardio, strength training builds lean muscles that requires more energy to maintain, resulting in a higher calorie burn, even at rest.  

• After you finish a workout, you may find you’ll continue to burn calories for hours after since weight training causes micro-tears in your muscles that require energy to repair and make stronger.  

• Weight training improves body composition by preserving and building up lean muscles while losing fat, so rather than losing weight in muscle, you’ll maintain muscle mass and lose weight in fat instead.  

Is cardio or weights better for fat loss? 

Both cardiovascular exercise and weight training are beneficial to fat loss and even offer varied benefits to improve your fitness levels and health. While cardio may burn more calories per session, strength training ensures you maintain muscle mass while losing weight and helps to maximise calorie burn in the long term.  

We suggest you incorporate both cardio and weight training into your fitness routine for optimal fat loss. If this sounds overwhelming to you or maybe you just don’t know where to start, don’t panic! Our amazing team of friendly advisors can help you build a personal health and wellbeing plan as well as offer extra support – register today to get started! 

How to combine cardio and strength training for weight loss 

Combining cardio and strength training doesn’t have to be overcomplicated – the best workout routine for you is the one that you enjoy the most to keep you exercising consistently. If you like to focus on cardio one day and weight training another, you can think about going for a jog as one session while the next workout can be focused on lifting weights. You can even incorporate both cardio and strength training into one session if that’s what you prefer! It’s important to not overwork yourself, so ease yourself into a workout routine and don’t be afraid to try different variations until you find one that works best for you.  

Need more information on finding the best workout plan for your weight loss journey? 

LiveWell Dorset are here to help provide you with support and information from our brilliant team of expert coaches and advisors. Register with us today for a personalised health and wellbeing plan to kickstart your journey towards living a healthier, happier lifestyle.  

Further reading 

• Is yoga or Pilates better for weight loss? 

• Why is sleep important for weight loss? 

• Does swimming build muscle?