One of the most common questions I get asked is, “Should I do cardio or weights to lose fat?” The truth is, both have their place in a well-rounded fat loss plan, but if you want the best results, you need to understand how they work.
Cardio: The Calorie Burner
Cardio burns calories while you’re doing it. Activities like running, cycling, and rowing can torch a decent number of calories per session, depending on the intensity and duration. High-intensity interval training (HIIT) takes it a step further by creating an “afterburn” effect, meaning you continue burning calories after you finish.
Pros:
- Burns calories quickly
- Improves cardiovascular fitness
- Great for short-term fat loss
Cons:
- Can lead to muscle loss if overdone
- Effects stop once you finish exercising
- Can become repetitive or boring
Weights: The Fat Loss Multiplier
Strength training doesn’t burn as many calories during a session as cardio does, but it builds muscle—and muscle increases your resting metabolism. This means you’ll burn more calories even when you’re not working out. Lifting weights also helps you maintain muscle mass while losing fat, giving you that lean, toned look instead of just being “skinny.”
Pros:
- Increases metabolism long-term
- Helps maintain muscle while cutting fat
- Improves strength and body composition
Cons:
- Doesn’t burn as many calories instantly as cardio
- Requires progressive overload and consistency
- Can be intimidating for beginners
The Best Approach? Combine Both!
If fat loss is your goal, the smartest strategy is to combine both cardio and weight training. Strength training should be your foundation (3-4 times a week) to preserve muscle and boost metabolism. Add cardio as needed, whether it’s steady-state walks, HIIT, or a mix of both.
The Bottom Line
Cardio and weights each have their benefits, but for sustainable fat loss and a strong, lean physique, you need both. Don’t fall into the trap of thinking you have to choose—use them together and get the best of both worlds!
