Cardio? Weights? Which is better for fat loss?!

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"Over time, in everyday situations, strength training tends to be more effective in reducing energy intake and increasing energy expenditure compared to an equivalent duration of cardio."

In a world fixated on quick solutions and rapid outcomes, cardio has become synonymous with weight loss.

Many people swear by its immediate impact on calorie burning, attributed to the swift rise in heart rate, sweat, and energy surge. However, the gold standard for shedding extra pounds may not solely be cardio. 

Some questions arise: 

Is cardio the best option for burning calories? 

When is cardio good for you? 

What is the best option for loosing and maintaining lost weight?

Let's Dive In !

Strength training vs cardio for fat loss | The Times of India

Why does cardio make you feel so good? 

The euphoria experienced during and after cardio, often known as "runners high", is linked to the release of molecules called endocannabinoids. These bring about various neurobiological effects such as:

  • Elevated mood
  • Decreased anxiety
  • Analgesia (decreased pain sensation)
  • Decreased satiety signals
  • Increased food consumption

Plus, cardio is easier to do! You're outside, constantly moving, and often finish with a good sweat. 

It's no wonder you feel like you're crushing your workout AND shedding weight during and after a cardio sesh! 

But, is "feeling good" the outcome you're striving for?

When SHOULD you do cardio?

Cardiovascular training is ideal when your goals are to:  

  • Increase cardiorespiratory fitness (endurance, as opposed to building strength).
  • Have overall less fatigue/strain to your body (as opposed to the load stress on your joints with weights).
  • Quickly improve body composition in the following areas:
    • Reduce BMI
    • Reduce Weight
    • Reduce Visceral Adipose Tissue (the fat stored in your abdomen)
    • Reduce Fat Mass / Body Fat %

Cardio, hunger & your mind playing tricks

The purpose of this section is to address the psychological factors surrounding cardio (or any form of exercise for this matter). 
The evidence supporting an increase in appetite after working out is unclear.
It appears to be unique to every individual and largely dependent on age, sex, weight, training experience and many others. When hunger does arise, it comes from hormonal changes that occur post-workouts:
  • Ghrelin, "the hunger hormone", increases
  • Leptin, "the satiety hormone", decreases
  • Blood sugar regulation increased due to a need to replenish glycogen stores
Many of us associate exercise with burning calories, leading to a sense of accomplishment and reward. This emotional cycle, coupled with heightened hunger, may lead to overcompensating with food, undermining the very goal of weight loss.  
The addictive nature of the "feel good" vibes from cardio can result in using it as a penance for overeating, perpetuating a frustrating cycle. 

Weight Training: The Unsung Hero 

Shifting the focus from the treadmill to the weight rack, resistance training emerges as an optimal solution when it comes to loosing and maintaining weight.
Beyond the caloric expenditure of working out, strength training has the additional benefit of building and repairing muscle tissue. 
While cardio can burn calories faster (often at higher rates per minute), most of the time it's not sustainable for more than an hour. 
In contrast, strength training boosts immediate calories burned while also elevating your metabolic rate in the long run, a benefit not gained with cardio. 
This finding comes from studies suggesting that accumulating significant muscle mass can lead to a substantial increase in energy expenditure. Muscle, being more metabolically active, burns calories at rest, contributing to a sustained weight loss effect. 

So.... more muscles means more calories burned ! ! !

A quote from Menno Henselman: 

"So cardio is like an acute investment that you do right now. You do exercise, get some energy expenditure and you lose a little bit of fat, and you have to keep that up because if you stop doing it, you don't' get any return of investment anymore. Whereas strength training is more like putting your time int the stock market: you'll get acute energy expenditure, so it's like you immediately get dividends and you also get long term returns on investment."

Also, strength training offers long-term benefits that cardio often overlooks: 
  • Reduced hunger and appetite
  • Reduced risk of cardiovascular disease 
  • Improved metabolism & hormone regulation 
  • Enhanced mental health 
  • Increased energy level 

To wrap things up, the goal of this post is not to condemn cardiovascular exercise but rather recognize its limitations while promoting a better, long lasting option. 

Over time, in everyday situations, strength training tends to be more effective in reducing energy intake and increasing energy expenditure compared to an equivalent duration of cardio.

What's next ?!

If you have any questions or topics that you'd like to have discussed, leave a comment or send a private message to my email, personal instagram account or business instagram account !

  vincentdcaballero@gmail.com

 @drvincentcaballero   @performanceandwellnesschiro
Resistance Training for Beginners - How to Build Muscle

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