Although I think we are finally getting to the point where most individuals understand that cardio is not the sole answer to all of their fat loss needs, I still get asked regularly "What’s better for fat loss, cardio or lifting weights?"

Before I tell you which wins the debate and the practical application of both into your training program, let’s start out by defining the two.

Resistance, or strength, training is physical exercise using resistance to induce muscular contraction which builds strength, anaerobic endurance, the size of skeletal muscles, and bone density.

Cardio, or aerobic exercise, is physical exercise characterized by the rise in heart rate, which increases the strength of your heart and lungs and improves aerobic endurance.

There are two types of cardio, low-intensity steady-state (LISS) and high-intensity interval training (HIIT). For the purposes of this article, I will be referring to LISS.

Both training methods have their own sets of benefits and both aid in caloric expenditure, which is a major part of the fat loss equation, but here’s where they differ.

CALORIES BURNED DURING A SESSION

During a LISS cardio session, you’re actively burning calories from the moment you begin until the moment you stop.

During a resistance training session, you are working at a higher intensity level, which impacts many factors but for the purpose of this topic (calories burned during a session), the main thing to note here is that the high intensity requires rest intervals which leads to less overall active minutes.

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So remember that the minute you step off that cardio machine or end your run, the caloric expenditure halts.

Whereas with resistance training, you may burn slightly fewer calories per session but overall the intensity is higher which introduces EPOC or exercise post oxygen consumption.

EPOC, put simply, is the act of your body continuing to burn calories after a session. It is defined as a measurable increased rate of oxygen intake following strenuous activity which aids in recovery to help rebuild muscle and replenish liver glycogen stores.

Now you might be imagining your metabolism spiking or going into overdrive for hours following a training session, which is the overall idea however, it’s not to be overestimated.

EPOC has been shown to equate to a small amount overall but I do believe that these small increases in metabolic rate can make a big difference over time, if you’re in this for the long-haul (which you should be because results don’t come overnight...or in a 12-week challenge or even in the initial 6 months sometimes. I don’t say this to discourage you but rather make sure you’re setting realistic expectations and goals).

TOTAL CALORIES BURNED

Another thing you may have heard is that doing LISS cardio burns more fat as fuel.

While this is true, LISS cardio will put you in a position to burn a greater percentage of calories from fat and resistance training will tend to utilize glucose as its primary fuel source, it’s important to not get too caught up on these facts especially if you are just starting out.
When it comes to fat loss, the main factor that you should be considering is total calories burned because creating a negative energy balance is what is going to achieve fat loss.

RESTING METABOLIC RATE

Here’s, what I would argue, the main reason resistance training brings home the gold medal for benefitting fat loss.

Most individuals who want to lose fat also want to look “toned”. Toned refers to a level of leanness which has a low enough body fat percentage to allow defined muscles to show through.

So while cardio may burn more calories per minute, it does nothing to contribute to the “defined muscles” aspect of being toned.

Now not only do we want muscle mass to help us look lean and toned but also because it plays a major role in our resting metabolic rate.

Resting metabolic rate (RMR) is the total number of calories burned when your body is completely at rest.

RMR accounts for up to 70% of daily energy expenditure.
So, an increase in RMR can have a significant impact on total energy expenditure and help with creating the negative energy balance needed for fat loss.

Since muscle tissue is more metabolically active than fat mass, the more lean muscle tissue you have on your body the faster your resting metabolism.

Your body has to work to maintain the muscle on your body and anytime the body is working, it is expending energy!

ADAPTATION

One final difference between cardio and resistance training is the progressions due to adaptation.

Cardio training leads to cardiovascular adaptations that markedly increase aerobic power and lead to improved endurance performance.

If you’ve ever consistently followed a cardio routine, you’ll notice this. The first time you complete a run it’s difficult. If you continue to run the same distance at the same pace, eventually it will not be so difficult.

Your body gets more efficient at the activity and when your body runs more efficiently, it can use less energy and run on fewer calories AKA smaller caloric expenditure (not what we want when working towards fat loss).

To continue to create adequate stress through cardio activity, you would have to increase duration or intensity, which eventually your body will again adapt to. Overall there is less variability with cardio activities.

Now if we look at resistance training, the body does experience adaptations here as well but in a slower manner. This is because it is working with greater challenges due to more variables that resistance training provides.

As your body adapts, you can easily introduce new stimulus and continue to challenge your body.

I don’t know about you but I’d rather switch up my intensity or tempo of a lift rather than add another mile or two to my run.

SO I SHOULD ONLY LIFT WEIGHTS?

No, both resistance training and cardio have benefits. I believe that a well-rounded fat loss program includes a mixture of the two, with an emphasis on resistance training.

If you were to only select one, I would choose resistance training for the reasons listed.

If you are just starting out, I would begin with a resistance training program that is suited to your goals, lifestyle, and preferences. If you need guidance on this click here.

If you really enjoy cardio or have a need for the benefits provided by cardiovascular exercise, then include that into your program as well.

If you’re more intermediate or advanced, following a resistance training program and you’ve hit a plateau, you may try adding in some cardio to increase your negative energy balance.

As long as the addition of cardio does not interfere with your resistance training performance or recovery, then it can be a great addition for overall health and fat loss.