Weights vs. cardio, what's better for fat loss?
For a long time, people have debated whether weight training or cardio is “better” for you.
You’re asking the wrong question!
The real question is ‘What are you training for?’
If you’re training to run a marathon then weights will have benefits like helping prevent injury, but ultimately cardio training will be the most useful in helping you run those 26.2 miles.
Likewise, if having bulging biceps is your number one priority, then weights will be your go-to, as cycling 30 miles a day will do nothing for those guns!
But what about for fat loss? Which one is the most beneficial? There are a lot of different training regimes out there, many variables in our day-to-day lives, and everyone is a little bit different.
The pros and cons of cardio and weights for fat loss
Cardio
Pros
High calorie burn during cardio sessions
Easy to get started; just go for a walk, a run, cycle, or swim
Can be enjoyable and it’s often easy to see quick progression
Cardio activities can get you out into the great outdoors
Cardio can be a social activity e.g. a group walk/run
Cardiovascular exercise is important for keeping your heart and lungs healthy
Cons
It depends on what you’re doing and where, but repeated high impact may cause joint injuries
It is difficult to maintain a balanced physique through cardio alone - just look at a cyclist’s arms in comparison to their legs!
Calorie burn is high during a training session but falls quickly back to baseline after the session stops
Cardio can be perceived as boring (some people struggle to add variation while others get bored while working out)
Interval training (running fast, taking a little break, and running fast again) is a great form of cardio.
We’ve got 7 sessions a week for you to choose from.
Weights
Pros
Calorie burn is high post-workout; you burn in excess of the baseline amount of calories long after the session stops
Helps you burn body fat and contributes to a healthy balanced physique
Over the course of the day, many calories are burnt through a person’s basal metabolic rate (BMR) (also known as ‘metabolism’). The more lean muscle tissue a person has, the higher their BMR. Weight training preserves lean muscle tissue, which allows maintenance of higher metabolism. In simple terms, weight training can help to result in a higher calorie burn at rest
More muscle tissue means more energy can be stored in the muscle rather than converted and stored as fat
Cons
A lot of people simply don’t know what they are doing and end up injuring themselves. Do you know what can avoid this? A great personal trainer!!
It can take longer to recover from a weights session than a cardio session, especially for those new to weights. A good trainer will structure your training so that you are NOT sore all over for several days!
Alan’s a huge fan of weight training, whether it’s bodyweight training or using actual weights. We’ve got 4 types of beach classes to choose from.
The verdict - what’s best for fat loss?
Weight training can be hugely beneficial and is an underused tool in weight loss. You don’t need to ditch cardio altogether - it can still make a contribution to weight loss and has a positive effect on your heart and lungs.
The key is getting the balance right, to make sure you do enough weights to get the benefit, but also ensuring that you don’t overtrain by doing lots of both cardio and weights. If you’re looking to lose body fat and you haven't tried weights, then give it a go! You can attend one of my Strength & Conditioning classes or for a private session send me a message.
The missing piece
What is of huge importance however is what you eat. You can do all the training you want but if you are not eating at a calorie deficit, then your body won’t lose weight. For a full nutritional analysis to help your fat loss, contact me to find out more.