Cardio or Strength Training for Weight Loss

When my children were younger, the little time I used to have to myself quickly disappeared. I was constantly searching for the most effective way to stay in shape. With my limited time, I needed an efficient workout routine. Initially, like many, I turned to cardio as the go-to solution for weight loss, not even considering that strength training was an option. Jumping on the treadmill for 30-60 minutes became a routine at the gym. The cardio, coupled with a careful diet, helped me shed pounds. However, it left me feeling weaker and not looking the way I had envisioned.

The problem was that I was solely focused on weight loss, which, I later learned, is not the goal. The primary goal, no matter how overweight you are, should be changing your body composition. This distinction is crucial. When your focus is solely on weight loss, you will lose weight, but it will not necessarily be fat; you might also lose muscle mass. To achieve a healthier body, the focus should be on changing your body composition. So, is cardio or strength training better for weight loss?

The Benefits of Cardio

Cardiovascular exercise, often referred to as cardio, encompasses activities like running, cycling, swimming, and aerobics. Let us explore why cardio is a valuable component of your weight loss journey:

1. Calorie Burn: Cardio exercises can help you burn a significant number of calories, making it an excellent choice for those aiming to create a calorie deficit, a fundamental aspect of weight loss.
2. Improved Cardiovascular Health: Cardio is not just about weight loss; it can enhance heart health, reduce the risk of chronic diseases, and boost your endurance.
3. Stress Reduction: Many individuals find that cardio workouts are effective for reducing stress and improving mood, which can support a healthy lifestyle.

The Advantages of Strength Training

Strength training, also known as resistance or weight training, focuses on building muscle through exercises like weightlifting, bodyweight exercises, and resistance bands. Here’s why resistance training is a valuable addition to your weight loss plan:

1. Muscle Preservation: While losing weight, you might lose some muscle. Strength training helps preserve and build muscle mass, which is essential for a healthy metabolism.
2. EPOC (Excess Post-Exercise Oxygen Consumption): Strength training can trigger an after-burn effect, where your body continues to burn calories at an elevated rate even after your workout has ended.
3. Improved Body Composition: Although the number on the scale may not change dramatically, strength training can help you lose fat and improve your overall body composition. Remember, muscle weighs more than fat, so do not be discouraged if the scale does not budge; you are transforming your body by adding muscle and reducing fat.

Which Is Better for Weight Loss?

The ideal approach is to focus on cardiovascular exercise. Cardio burns more calories in less time compared to strength training. In a study published by the National Library of Medicine 234 overweight subjects ranging from 18-70 years old were placed in three groups. A resistance training only group, an aerobic only group, and a combination aerobic/resistance training group. What they found was although it was more effective for lean body mass gains, resistance training did not significantly reduce either fat mass or total body mass. Aerobic training was more effective than resistance training for the reduction of fat and body mass.

Strength Training in a Weight Loss Plan

However, strength training has its place in a well-rounded workout regimen. Strength training not only makes you stronger but also increases your Basal Metabolic Rate, positively impacting your body composition. A combination of both cardio and resistance training is ideal for holistic weight loss.

Not only is combining cardio with strength training great for weight loss, but it has also been shown to lower the risk of cardiovascular disease. In a study by the National Heart, Lung, and Blood Institute and published in the European Heart Journal a randomized controlled clinical trial of 406 adults aged 35–70 years with overweight or obesity and elevated blood pressure were randomly assigned to one of four groups: strength training alone, cardio alone, strength training plus cardio, or a no-exercise control group.

After one year, the researchers found that the cardiovascular disease risk profile improved in the cardio alone and combined strength training plus cardio groups, but not in the strength training alone group, suggesting that cardio should be included to improve the cardiovascular disease risk profile in overweight or obese adults.

Here is a Suggested Plan

– Strength Training: Incorporate strength training exercises to build and maintain muscle. Aim for at least three days of full-body resistance training per week. When choosing a program, opt for compound movements that engage multiple muscle groups. Some examples of compound movements include bench press, deadlifts, and squats. These movements engage multiple muscle groups. This allows you to get a better workout in less time.

– Cardio: Include cardio exercises in your routine to burn calories and enhance your cardiovascular health. Aim for 30 minutes of light to moderate cardio on two days per week. The American Heart Association recommends achieving at least 150 minutes of moderate-intensity heart-pumping exercise or 75 minutes of vigorous-intensity exercise spread out over most days of the week. If you are just starting out opt for moderate intensity workouts to prevent injury.

– Nutrition: Pay close attention to your diet by consuming a well-balanced, calorie-controlled diet. Weight loss primarily occurs in the kitchen, with exercise complementing your efforts. Knowing your daily calorie expenditure, known as your Basal Metabolic Rate (BMR) is important for weight loss. To get this number simply take your weight and multiply by twelve. Tracking your caloric intake accurately is also a critical component in losing weight.

– Consistency: Successful weight loss requires consistency. You may not see results in a week or even a month or two, depending on your starting point. Trust the process, be patient, and understand that if you follow a strength training program, incorporate some cardio, stay active even when you are not working out, and monitor your calorie intake, your body is changing. Create a workout schedule that you can stick to and gradually increase the intensity.

Conclusion

When it comes to weight loss, cardio often takes the lead over strength training. However, this doesn’t diminish the significant role of strength training in a comprehensive workout plan. Incorporating both forms of exercise is essential for a balanced fitness routine. Remember that individual factors play a role in determining the most effective exercise strategy for weight loss. It is advisable to consult with a healthcare provider to create a personalized plan that suits your needs.

Whether you choose cardio or strength training for weight loss, the key is to stay committed to your fitness journey. Embrace a balanced approach, and you will be on your way to achieving your desired body composition and overall well-being.