I get asked this all the time and the answer is “neither!”, and I’ll cover exactly why at the end.
When it comes to exercise alone and which of the two is best for fat loss, the answer is “Whichever one you enjoy the most!”
If, like me, you detest cardio, then there’s no point setting that as your sole form of exercise, because you’re not going to do it.
In terms of which one burns the most calories, that all depends on how hard you’re working.
If you’re lifting decent weight and pushing yourself to failure during your sessions, compared to going out running and sitting at 60-70% max heart rate for that same hour, then you’ll burn more lifting weights.
However, if you’re dicking around with 2kg hand weights and pointless crunches, and are new to running, then you’ll burn more doing the latter.
Now those of you who know me, know that I detest running.
I don’t enjoy getting out of breath for long periods of time, but can about stomach a game of football or an hour of Zumba.
So some might wonder if I diss cardio because I personally much prefer lifting weights. I don’t, because each to their own and I programme for each client accordingly.
But when we move away from my biases, it cannot be denied that hour for hour of our time, resistance training is king.
This is because we build muscle when we’re using decent weights.
And the more muscle we’re carrying, the more energy we burn.
Thus the more fat we’ll lose when in an energy deficit, and the more calories we’ll be able to schnuffle once we’ve reached our goal.
Plus it gives us that definition that we all strive for, but which many mistakenly think comes from dieting alone.
But a very important benefit, which are commonly forgotten, are its long term benefits.
Resistance training offsets sarcopenia, which is that natural loss of muscle we all start experiencing, at a rate of around 3-5%
per decade, from the age of 30 onwards. From around the age of 65 onwards, the speed really ramps up!
If we don’t do anything to offset sarcopenia, it leads to things like bingo wings, saggy arses but, most importantly of all, we are 2.3 times more likely to suffer a fracture from low level trauma such as falls.
So… does this mean you shouldn’t do any cardio, and should focus on lifting weights?
Absolutely not!
Because cardio is key for heart health.
"So how much cardio do I need to do?"
We want to be getting in those 150 minutes of moderate (60-70% max heart rate) or vigorous (80-90% max heart rate) cardiovascular activity each week.
If you hate cardio, then I’d suggest getting out for five 30 minute very brisk walks a week will box that one off.
Love Zumba like me? Two forty-minute dance offs will satisfy those 75 minutes of vigorous cardiovascular activity.
And if you don’t have time for the cardio, or really detest it with such a passion that you simply won’t get it done, then walk everywhere with purpose and when you’re training with me, listen to my cues and up those weights when I suggest it – it’s much easier when someone else is egging you on, isn’t it!?
If you’re getting in two hours a week with me, lifting decent weights, and then walking everywhere like you’re about to miss your train, then it’s much better than sitting watching Corrie or the latest season of “And Just Like That” (sequel to “Sex in the City” for those of you who haven’t got a clue what I’m on about), and will likely tick your boxes and ensure you’re dancing on the Benidorm Sunset Strip in your 80s.
Now… onto the question of “which is the best for fat loss” and the answer being “neither”.
That’s because most of us can’t out train a bad diet. I say “most”, because I did date a guy once who ate a ton of junk and was 106kgs of pure muscle. However, this same guy worked out for 2-3 hours EVERY day and had the help from some roids. Suffice to say our relationship didn’t last…due to both of those things!
But when it comes to you and I, with all our responsibilities – work, kids, socialising, housework, pets, and the multitude of other things that fill our days, relying on exercise alone isn’t going to cut it.
For starters, when we exercise we’re more likely to become hungry and thus will consume more food to compensate. Therefore, the fat we would have burned exercising, stays where it is.
We’d also need to workout for an hour a day to lose just 1lb (500g) of fat per week.
If you’ve got a fair whack to shift and exercise isn’t already a way of life for you, well you can imagine how long it’s going to take, and how much of a chore it’s going to be – thus little chance of sticking to it!
So how do we shift the junk in the trunk effectively and with as little work as possible.
We stick ourselves into a moderate calorie deficit AND we exercise (a bit!) for the health benefits and muscle definition the exercise brings.
“But how much should I eat?!” and “What do I do when I feel really hungry on a training day, or feel really weak when I’m working out!?”
Those are all the things that I’m here to help with.
Having coached dozens of people over the years, I know how to adapt things, so that your plan is always working for you.
Next week I’ll talk about how to avoid hunger when you’re in a calorie deficit.
But if you’re ready to get started now, need help with your diet and/or want to ensure you’re getting the maximum out of each hour you dedicate to exercise, then click the button below and book in a free consultation call to discuss how I can help.
Until next time.
Your personal trainer (the last you’ll ever need),
Alex
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