What is better for weight loss strength training or cardio?

The debate about what is better, cardio or strength training, in the context of weight loss continues to this day. Each trainer has their own point of view on this holy war, but this does not mean that there is no single absolute truth. So what is better? Cardio or strength training? The answer is: it does not matter. Only individual characteristics and preferences will allow you to answer this question accurately and correctly, but in general it does not matter how you train. StyleFitness explains why the debate on this topic is pointless.

Why train?

Training for weight loss is a tool for burning calories. Each workout burns calories, which helps stimulate an energy deficit. If there is a shortage of calories per day and week, the body will burn body fat to ensure the vital functions of the organs.

The only important condition for losing weight is a calorie deficit. Clients often ask me: "Why exercise? You can count calories and limit yourself in food, and thus create a calorie deficit." Absolutely right, a deficit is important for losing weight, and it can only be created by manipulating nutrition and diet. If you eat less than you spend, you will lose weight.

The problem is that you can't cut back on your diet indefinitely. Too few calories is a 100% failure, not now, but later. To eat more and lose weight, a person adds physical activity. As a result, he can eat, for example, 500 additional kilocalories, and spend them on training during the day, that is, break even.

But what to choose: cardio or strength training for weight loss?

Cardio training is positioned as a tool for weight loss, but strength training can easily fit this description. In both cases, we burn calories, therefore, we can create an energy deficit and thereby lose weight.

What does the question "what is better?" mean in the context of our topic? In our opinion, the physical activity that burns more calories is of greater interest. After all, the more calories we burn, the more we can eat or lose weight faster.

Without going into deep sports physiology, cardio and strength training can be described as follows:

Cardio loads – can be done often and for a long time. They burn quite a few calories, but due to the large training volume, you will be able to burn a significant amount of energy. At the same time, the nervous and muscular systems will not be tired.

Strength training – puts a lot of strain on the nervous system, and muscles need time to recover. However, with less time spent, they burn more calories.

Let's cut through all the fluff and say that there is no particular difference between the two types of exercise. Ideally, you should combine both cardio and strength training. They complement each other perfectly.

If you choose only cardio , you will have to exercise often and for a long time.

If you choose only strength training , you will be more tired and busy with the recovery process, but you will be able to train less often.

Effective weight loss is a scheme that is comfortable for you. Some people like to run slowly and for a long time in a green park area. For others, monotonous cardio sessions worsen their mood. It is easier for them to give it their all 2-3 times a week in the gym with a barbell and dumbbells. And others easily combine both types of training.

Whether it's strength training or cardio, any type of exercise will work for weight loss. The key is to create a calorie deficit through physical activity and diet.

Cardio before or after strength training

Another popular question is when to do cardio? Let's say you decide to combine both types of exercise and thus create ideal conditions for weight loss. There is a stereotype that says that cardio should be done after strength training. Supposedly, glycogen levels are low, since we spent muscle fuel on strength exercises, as a result of which the body will have to spend more fat directly during cardio.

However, if you dig deeper into biochemistry and physiology, you will learn that the human body is not a tank of energy fuel in the form of glycogen and fat. You will not be able to use up all of your glycogen during strength training. But even if you could, you would not be using only fat during cardio.

Any physical activity forces the body to obtain energy from several sources at once: muscles, blood sugar, sugar from the liver, sugar from the muscles, amino acid pool and, of course, fat reserves. Depending on the type of activity, one or more fuel sources predominate, but in general, all are used up.

Cardio after strength training does not have any advantage in terms of burning calories or fat. The only advantage of this method is saving time. You will not need to go for a run the next day. You can calmly recover at home.

When to do cardio before or after strength training? – It doesn’t matter. Do what is most comfortable for you. Remember: there are no special features or advantages to these options.

Cardio before a strength-based workout will tire you out and ruin your mood.

Cardio after training will not be as long and effective, because you will exhaust the resources of the nervous system during strength training.

We recommend that you do cardio sessions on a separate day from strength training. But globally, it doesn't matter. The main thing is to spend a certain amount of energy not in one day, but in general over a week or a month. So let's remember the rule: changing the order of the terms does not change the sum. It doesn't matter when you schedule a cardio workout, the main thing is that it happens.

Style summary

What is more effective for weight loss, cardio or strength training? - combine both options. When to do cardio? - preferably on a separate day, but in general, focus on your own comfort. There are no unbreakable rules in this regard, since training activity is nothing more than a tool for burning calories.