This topic is undoubtedly a much argued subject among countless fitness enthusiasts. The situation could be different for each individual. Regardless of your intentions such as if you are trying to cut down, gain weight, cut down while gaining muscle mass you gonna come up with the question. Which is better? weights or cardio? Therefore in todays post lets discuss Weights vs Cardio for Weight Loss.
For starters let us first discuss the pros and cons of weight lifting and cardio in common for all collective intentions of hitting the gym. Then let’s hop on the hot topic of the day.
Weight Lifting for Weight Loss
Can I lose weight by lifting weights only? Yes of course. If you are looking to cut down, gain muscle mass, cut down while incrementing muscle mass weight lifting is unarguably a better path. All the lifts specially compound exercises(multiple joints) will enhance your metabolic rate.
And more muscle mass burns more calories. Additionally you need to drop your rest periods and increase the volume of weights eventually. If you are a beginner trying to cut down and gain muscle mass then without a seconds thought engage in as many as compound lifts as possible.
- Barbell squat
- Deadlift
- Barbell bench press
- Overhead press and military press
Needless to say you definitely gonna have to reduce your calorie intake and focus more on protein intake. Approximately have a 45 second break during sets. To maintain success all you have to do is occasionally change your approach to the weights ex:- Supersets, upper body then full body (chest and squats) so forth.
Bottom line: upping the weights, low rest, calorie deficiency with monitored protein intake= no need of cardio. But the expert recommendation still remains that a bit of cardio will definitely serve you better.
| Pros | Cons |
| Positive long term metabolic effects | Endurance is left unchallenged |
| Gets stronger in a functional way | Prone to experience cardiovascular failure before muscular failure |
| Muscle growth at rest burns more calories |
Cardio Workout for Weight Loss
Most adults above the age of 40 are prone to depend simply on this strategy for weight loss which is fine by the way. It is great for blood flow, improving blood flow and strengthening your heart.
You can either consider the treadmill, cycling machine, cross -trainer etc. There are 2 types of workout namely long sessions with lower intensity and vice versa commonly referred to as HIIT workouts.
| Pros | Cons |
| Need less equipment | Not a good long term strategy like weightlifting for calorie burn. |
| Can be achieved even in the form of a sport | Burns muscle mass as well |
| great for building endurance, blood flow,lung cleansing | People overdo HIIT workouts |
The only solution to Weights vs Cardio for Weight Loss
As you have very well guessed by now the answer for Weights vs Cardio for Weight Loss is to simply follow BOTH! You just cannot depend on one over the other. Personally what I followed for cardio and weight training schedule for weight loss is strength training for 4 days and cardio for 2 days. My form of cardio been running at low intensity and playing football.
Scheduling was as follows. Monday leg day, Tuesday chest day, Wednesday cardio, Thursday back day, Friday arms /deltoids and finally cardio again on Saturday. Sunday was rest day.
Better yet you can even combine both the gym and cardio. Most experts comment on the further supplemented effects of strength training+ HIIT workout for quicker results. This means you can perform a high sprint session right after a strength training to further amplify calorie burn.
If you actually gave it a thought stamina+ muscle strength sounds much better than just having one over the other. You only engage in weight lifting, after a few months give or take, climbing those stairs are sure gonna be a challenge. Too much cardio without monitoring calorie intake and then you gonna loose all muscle and be skinny.
Creating a bigger metabolism will help you perform longer in and out of the gym. Trust the weights and your cardio equipment, endurance and strength is a vital criteria in a sport such as Rugby.
I have friends who hate cardio so much that the thought of a treadmill makes them snap at you and yet they pant their lungs out after a run to the nearest store.
An interesting research was conducted by experts to determine a close-to-perfect answer for this Weights vs Cardio for Weight Loss topic. They divided 119 adults into 3 groups.
The groups were cardio only, cardio+ weights, weights only. Interestingly enough the group who did cardio+ weights gained the best overall health compositions. Meaning they gained muscle while losing weight and fat!
As you can imagine the cardio only group just kept loosing weight, while the weights only group gained muscle. They also lost weight though not as much as the combined group.
If you already are a gymaholic plus hater of cardio then you aren’t doing yourself a favor rather degrading your stamina further. So as a bonus for this post we will include few of the best treadmills, exercise bikes, cross-trainers in the market.
YOSUDA Indoor Cycling Bike
- 35lbs flywheel and heavy-duty steel frame provides good stability while cycling.
- 2-ways adjustable non-slip handlebar, 4-ways padded seat (inseam height 25-35in) and best resistance gives a better heart function opportunity/ strength muscles
- 270 lbs weight capacity.
- The LCD monitor on exercise bike tracks your time, speed, distance, calories burned and odometer. The gift IPAD holder allows you to exercise and enjoy music.
- The adjustable cage pedals on spinning bike protects you from a fast ride. Water bottle holder to quench your thirst.
Purchase here->
MaxKare Electric Treadmill
- The MaxKare Treadmill is equipped with a large LCD display and 12 pre-set programs. You can monitor real-time data for each exercise; including speed, time, calories, distance and heart rate.
- Offers a super quiet powerful pure copper motor with adjustable speeds from 0.5 to 7.5 MPH. The three manual incline levels of the running platform offer different workout intensities.
- The multi-level tread belt is 17 inches wide. The treadmill has the anti-shock system, allowing for a better running experience while helping to protect your knees and prevent injuries.
- The maximum weight of 220 pounds, suggested user weight under 186 Pounds due to the machine limit.
Purchase here->
Sunny Health & Fitness SF-E905
- Product Dimensions: 28″ L x 17″ W x 57″ H
- Weight: 60.78 lb
- Weight capacity: 220 lb
- Adjust the intensity of your workout with the twist of the precise micro-controller equipped with 8 levels of magnetic resistance.
- Follow along with your workout progress on the digital monitor that displays your time, speed, distance, calories, and pulse.
- Complete a safe and stable workout thanks to the anti-slip handlebars and footpads.
- Achieve smooth and even movement by leveling your elliptical bike with the onboard stabilizers.
Purchase here->
Cycling vs Elliptical vs Treadmill
To summarize as short as possible fat burn is quite high in the elliptical and treadmill compared to the cycling machine. Muscle strength is moderate for elliptical and cycling and low for treadmill. If you have observed the legs of a professional cyclist this will be visually obvious.
Most importantly joint impact is low on both the elliptical and cycling but high on treadmill. Therefore a risk-free suggestion would be to start and stick with elliptical rather than the treadmill. It might take longer to burn calorie but with the right time duration and intensity it is achievable.
The elliptical works the upper and lower body. This makes it the king of fat burning. Therefore any time you get more muscles involve, you are going to use more energy to complete each movement. So it ranks ahead of both the treadmill and the cycle. Ultimately though the choice is yours.
What to eat when lifting weights to lose weight
The usual healthy green vegetables. Keep in mind that our diet is purely aimed for cardio + weights! Therefore having protein in excess isn’t a bad idea. Hence lean meats, fish, eggs, beans, nuts, broccoli, spinach should be abundant in your diet.
Additionally it helps to follow a healthy consumption of a protein shake. Preferably Whey. Also drink plenty of water, get enough rest and organize your workouts for optimum results.
