Cardio vs. Strength Training: Which is Better for Fat Loss?

If you’re looking to lose weight, chances are you’re wondering: should I focus on cardio or strength training? Both types of exercise have their benefits, but which is truly best for fat loss? In this blog, we’ll dive into the science behind cardio and strength training, and how to optimally combine them for maximum results.

What is Cardio and How Does it Help with Fat Loss Cardio vs Strength Training?

Cardio (cardiovascular exercise) includes activities such as running, cycling, swimming and rowing. It increases your heart rate and helps you burn calories. The benefits of cardio for fat loss are:

High calorie burn: During an intense cardio workout, you burn a lot of calories in a short time.

Improved fitness: It strengthens your heart and lung function, which increases your endurance.

Fat burning during exercise: Cardio exercise uses fat and carbohydrates directly as an energy source.

Disadvantages of cardio alone

Less muscle retention: Long-term cardio can lead to muscle breakdown if you don’t do strength training.

No long-term calorie burn: Once you stop doing cardio, your calorie burn stops pretty quickly.

What is strength training and how does it help with fat loss?

Strength training involves exercises like squats, deadlifts, and bench presses that load your muscles with weights or your own body weight. The benefits of strength training for fat loss include:

Increased muscle mass: More muscle means a higher resting metabolic rate, which means you burn more calories throughout the day.

Afterburn effect (EPOC): Your body continues to burn extra calories for up to 48 hours after intense strength training.

Better body shape: It helps you get a more toned and muscular body instead of just losing weight.

Disadvantages of strength training alone

Less direct calorie burn per session: During the training itself, you burn fewer calories than with cardio. Requires more technique and recovery: Strength training requires good execution and sufficient rest to prevent injuries.

What is the best choice for fat loss Cardio vs Strength Training?

The best strategy is to combine both. Cardio helps burn calories immediately, while strength training increases your metabolism in the long term. An effective approach could be:

Strength training 2-4 times per week, focusing on large muscle groups such as legs, back and chest.

Cardio 2-3 times per week, such as HIIT (High Intensity Interval Training) or steady-state cardio.

A healthy diet and a calorie deficit, because without a good diet no training method is effective.

Conclusion

If you want to burn calories fast, cardio is a good choice. If you want permanent fat loss and a tighter body, strength training is essential. The ideal approach is a combination of both, tailored to your goals and lifestyle.

Want a personalized training schedule? Contact Aurora Personal Training and start your fitness journey today!

Cardio vs. Strength Training: Which is Better for Fat Loss?