Is cardio or weightlifting better for weight loss + fat burn?

As strength training gains popularity, nearly 1,000 individuals are seeking answers to the question, “Does weight lifting burn fat?” each month, while 1,900 are interested in tips for weight training for weight loss. It’s clear that many of you are focused on optimizing your workouts to achieve your fitness goals, whether it’s boosting strength or altering body composition. With the new year approaching, it’s essential to keep your goals in mind, and we’re here to offer guidance along the way.

Just to clarify, cardio exercises include activities like running, walking, swimming, cycling, and hiking. On the other hand, resistance training encompasses various exercises such as weightlifting, strength training, and circuit training—anything that involves working against resistance to build strength. Are you with me? Now, let’s address the key questions: does weight lifting burn fat, and which is better for fat loss, cardio or weights?

As a starting point, the NHS recommends that adults engage in at least 150 minutes of moderate-intensity activity per week or 75 minutes of vigorous-intensity activity per week. Additionally, they suggest incorporating “strengthening activities that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms) on at least 2 days a week.” However, how you choose to fulfill these activity recommendations is entirely up to you.

7 benefits of cardio

1. 1. Improved Heart Health: Cardiovascular exercises strengthen the heart muscle, improving its efficiency in pumping blood throughout the body. This helps lower blood pressure and reduces the risk of heart diseases.
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1. Weight Management: Regular cardio workouts burn calories and help in weight management by increasing calorie expenditure. This is particularly effective when combined with a balanced diet.
2. Enhanced Lung Function: Cardio exercises increase lung capacity and improve respiratory efficiency, allowing your body to take in more oxygen and deliver it to the muscles more effectively.
3. Increased Endurance: Engaging in regular cardio activities improves endurance levels, allowing you to perform physical activities for longer durations without feeling fatigued.
4. Stress Reduction: Cardiovascular exercise releases endorphins, the body’s natural mood elevators, which help reduce stress, anxiety, and symptoms of depression.
5. Better Sleep: Regular cardio workouts can improve sleep quality and help regulate sleep patterns, leading to deeper and more restful sleep.
6. Boosted Metabolism: Cardio exercises elevate metabolism both during and after the workout session, leading to increased calorie burn even at rest. This can aid in weight loss and weight maintenance efforts.

5 benefits of weight training

Let’s delve into the details. When it comes to the question of whether weight lifting aids in weight loss and fat burning, the answer is a resounding yes. Keep reading to discover how it achieves this while also toning lean muscle, maintaining a healthy metabolism, and enhancing stability and coordination.

1. Builds muscle

It’s no secret that weightlifting can help build and define muscles. Working out with weights increases resistance on your muscles, leading to more rapid breakdown of tissue. This prompts the body to repair and strengthen the tissue, resulting in muscle growth, improved strength, and endurance. This process is commonly referred to as “hypertrophy.”

How to use weight training for weight loss

While you can build muscle with just your bodyweight – callisthenics training is a testament to that – the more stress (resistance) your muscles are placed under will force them to work harder and grow more quickly.

To push your muscles to the point of change (growth), regularly training them to fatigue is important – e.g. if you can do 100 reps with a 3kg dumbbell it might be time to level up.

With any weight training programme though, simple is best – especially if you’re a beginner. ‘You’re better off having a more basic plan that you stick to for a year than the most robust muscle-building plan that you only stick to for a month,’ says Third Space’s Head of Education and PT Josh Silverman. Roger that.

Does lifting weights burn fat?

Another advantage of muscle building is its impact on your BMR (basal metabolic rate), which determines the number of calories your body burns at rest. Since muscle requires more continuous energy, increasing muscle mass leads to a higher BMR. This brings us to the second benefit of weight training. Keep reading to learn more.

2. Boosts metabolism and fat loss

Let’s explore how weightlifting contributes to body fat loss. In essence, weight training results in increased lean muscle mass, which in turn elevates your metabolic rate, leading to more calories burned.

Although cardiovascular exercise may burn more calories during the workout, weight training sustains a higher calorie burn throughout the day, making it beneficial for maintaining a calorie deficit.

So, does weightlifting burn fat effectively?

Indeed, it does. Here’s a detailed insight from the experts. “Muscle is more metabolically active than fat, so the more you gain, the more calories you’ll burn – and the more likely you are to keep fat off,” explains exercise physiologist Dr. Leigh Breen.

Weightlifting can be particularly beneficial for women aiming to shed stubborn body fat, such as back fat or belly fat. A study conducted at the University of Alabama found greater belly fat loss in women who engaged in weightlifting compared to those who solely performed cardiovascular exercises.

3. Protects bones and increases bone health

Engaging in weight-bearing exercises, whether with your body weight or using added resistance, is essential for maintaining optimal bone health. Unfortunately, prolonged periods of sitting, such as those experienced by desk workers, can have adverse effects on bone strength and resilience.

“Walking, jogging, lunging, squatting, and light circuit training are all effective weight-bearing exercises that support bone health,” explains Oliver Eaton, clinical director of the ProHealth Clinic. “However, it’s crucial not to overdo it, as excessive exercise can strain joints. Aim for three sessions per week, each lasting at least half an hour.”

4. Relieves stress

If you’ve experienced it firsthand, you’ll understand the empowering feeling of lifting a weight that once seemed beyond your capability or comfort zone, shifting the stressors of daily life to the background.

Fortunately, this isn’t just anecdotal evidence; the International Journal of Sports Medicine reported significantly decreased cortisol levels in individuals who engaged in weight training for a period of two weeks. Remarkable, isn’t it?

5. Aids sleep

Weight training relieves stress and helps you drift off? What is this sorcery? According to Clinics in Sport Medicine, weight training tires your muscles while the drop in cortisol helps you maintain a more peaceful slumber all night long. Um, yeah, we like the sound of that.

6. Easy to adapt

We said we’d get back to this one – weight training (like cardio) can be varied based on personal preference. You might not be into Olympic lifting or powerlifting and that’s fine. Everything from bodyweight exercises to using ankle weights during a Pilates class or repping it out in boot camp circuit training classes counts as resistance training.

High reps, low weights? That counts as weight training. Low reps, high weights? Yes, you guessed it – weight training. As a form of exercise with so many benefits, the fact you can switch it up based on what you like is a real win.

So, which is better for weight loss and fat loss: cardio or weight training?

Tallying up the results: weight training takes the lead in fat loss and muscle building. However, cardio contributes to weight loss, enhances cardiovascular health, and helps reveal the muscle you’ve worked hard to sculpt.

For those aiming to tone up while building muscle, incorporating a mix of both types of exercise each week is key to reaching body composition and aesthetic goals. It’s a harmonious combination.

The crucial thing is to engage in activities that propel you toward your objectives while still finding joy in the process. In essence, maintain a balanced and diverse approach to movement, coupled with a nutritious diet rich in vegetables, lean proteins, and complex carbohydrates to sustain your energy levels.