Weight Training Versus Cardio for Fat Loss

It’s time for me to weigh in on a very hot and controversial topic…which is better for fat loss - weight training or cardio?

The real answer is that it depends on your definitions of cardio and weight training.
Once these are established, there really is no controversy.

For opening arguments, let's define each of them in a traditional manner.

We'll say weight training is a typical hypertrophy/strength program centered on barbells and dumbbells with the desired end result being to build lean muscle as opposed to pure strength (low reps/high weights) or neuromuscular strength and coordination as in Olympic weight lifting.

In this definition, we can include some power moves like squats, bench presses, lat pull downs, bent over rows, biceps and triceps work, and even a few compound moves like power cleans or clean and presses. We'll set our rep range to 12 and do 3 to 4 sets of each for a total time of one hour, 3 to 4 times a week.

Split routines fit nicely into this definition.

For cardio, we'll say anything from brisk walking to jogging and throw in all the usual cardio equipment like treadmills, elliptical trainers and steppers. To keep it within the long slow distance realm, we'll say our heart rates need to stay around 70% of our max (220-age) x 7.

However, if you use those somewhat narrow definitions, you then have to face some harsh facts.

Neither of these quite typical routines is all that great for burning fat.

Resistance training mavens will tell you that you need lean muscle to burn fat and therefore weight training is superior.

They will not tell you that it will take you several months of this training to build enough muscle to have a meaningful impact on your fat burning abilities.

Some will even cite the after burn effect, but frankly there is not much of that in this type of training either. An hour of this type of training will burn around 300 to 400 calories during exercise and if you hit it hard maybe another 50 to 100 calories in after burn.

Cardio buffs will tell you that by keeping your heart rate in the 70% max range you are in the "fat burning zone" and if you run on a treadmill at 6 m.p.h. with a little incline you'll burn 600 calories, the bulk of them from fat.

This is true but you'll have very little after burn from this type of long slow cardio.

Now here is the key: intensity.

If you push very hard through your weight training routines and keep your heart rate up in the 85 to 90% range, you will have increased calorie burn during exercise and after.

Same with your cardio. If you throw in intervals of speed running on the treadmill for 1 to 2 minutes with 1 to 2 minutes of recovery at the 70% max heart rate range, you'll be practicing interval training and get some of the best fat burning you can have.

If you do strength training and interval training either separately or together in what is known as a circuit interval ala www.downunderstrength.com/ you will have the best of both worlds and the best most efficient fat burning anyone can give you!


Doc