I get frequently asked a common question: “Which is better for fat loss - cardio or lifting weights?”
When it comes to fat loss, whether you do cardio or weights doesn’t hugely matter. Fat loss comes down to creating a deficit of energy. You can make this deficit via exercise or create this deficit via food.
Focusing on exercise to burn calories probably isn't the most efficient approach. It takes a lot of effort to burn calories, mainly if you rely on daily exercise to do this for you. Cardiovascular training will tend to burn a little more calories than resistance training; however, both of these types of activities are great additions to your weekly training program.
But ask yourself this, are you willing to engage in intense exercise every day? I am guessing the majority of you are saying no. Suppose you are only beginning this journey or are starting from the point of being unfit. In that case, it may be easier to cut a few hundred calories by making small, sustainable dietary changes and implementing a training strategy that you can adhere to. For most, minor adjustments to their diet are a more attractive offer than burning the same amount of calories through intense exercise every day.
But at the same time, exercise should not be overlooked. Most of us want to lose body fat and preserve muscle mass when we go on a diet. That is the “toned look” most people crave. Cardio has many benefits but might not be the best approach for muscle retention when in a deficit. Without the stimulus of resistance training, your body doesn’t have a reason to maintain its muscle mass. Cardio on its own won’t provide the same stimulus that weight training does. Don’t get me wrong, cardio has its place, especially if you aren’t in a position to lower calories any further than you already are. However, it can be easily done in excess, leading to a lack of adherence to the overall plan.
When implementing cardio, focus on your preferences, schedule and what works best for you and your body’s capabilities. It doesn’t have to be high-intensity rounds of burpees and jump squats, or 5 mile runs, especially if you have historic injuries or are a relative beginner. In most cases, walking is a perfectly acceptable form of cardio that is low impact and accessible to all; however, it can be a little more time-consuming. This is where more interval-based cardio or steady-state cardio might have its advantages. The primary consideration here will be not to overdo it and ensure adequate recovery.
Micheál Penston is the Head Coach & Nutritionist at FM Fitness & Nutrition based in Westport, Co. Mayo. They specialise in helping busy men and women create the healthiest versions of themselves by educating and empowering around all areas of their lifestyle: fitness, nutrition, recovery, and behaviours. You can grab a FREE copy of the 5 Stage Health & Fitness Kickstarter or find out more about their online and in-person coaching methods at www.fmfitnessnutrition.com or social media handles @fmfitnessnutrition
