When it comes to weight loss, there are countless exercise routines and fitness regimens to choose from. Two of the most popular types of exercise that are commonly used by both newbies and seasoned fitness enthusiasts are cardio and strength training.
Both have their unique benefits and can help you achieve your fitness goals, but which one is more effective for weight loss? Let’s explore the differences between cardio and strength training and the impact that they have on weight loss.
Cardio
Cardiovascular exercise, or cardio, is any type of exercise that gets your heart rate up and increases your breathing rate. This can include workouts focused on running, cycling, swimming, and dancing. The main goal of cardio is to increase your heart rate and improve your cardiovascular health.
Cardio can be an effective way to lose weight because it burns a lot of calories. When you do this form of exercise, you’re burning calories during the workout, as well as for several hours afterward. This is known as the afterburn effect, which is the increased calorie burn that occurs after exercise due to the body’s increased metabolic rate.
Another benefit of cardio is that it can be done anywhere, with little to no equipment required. It’s a great option for those who don’t have access to a gym or prefer to exercise outside.
Strength Training
Next up is strength training, also known as resistance training, as its name indicates it involves working your muscles against some form of resistance. This can include lifting weights, using resistance bands, or performing bodyweight exercises like push-ups and squats. The main goal of strength training is to increase muscle mass and strength.
While it may not burn as many calories as cardio during the workout, it can help increase your metabolic rate over time by building muscle mass. How does this work for weight loss? Because even at rest, your muscle tissue burns more calories than fat.
Another benefit of strength training is that it can help improve your overall body composition. While cardio can help you lose weight, it may also cause you to lose muscle mass along with fat. Strength training can help preserve muscle mass while you’re losing fat, resulting in a leaner and more toned physique.
Which is More Effective for Weight Loss?
If your main goal is to burn as many calories as possible and lose weight quickly, cardio may be the better option. However, if you’re looking to build muscle and improve your overall body composition, strength training may be more effective.
Ideally, a combination of both cardio and strength training would be the most effective for weight loss. This allows you to burn calories and improve your cardiovascular health through cardio while also building muscle and improving your body composition through strength training.
Combining Cardio and Strength Training
In order to effectively combine cardio and strength training for weight loss, it is important to have a balanced workout routine. This can be achieved by incorporating both types of exercise into a weekly schedule, with a focus on targeting different muscle groups on different days.
Something else to consider is your individual fitness levels and goals, as well as any potential limitations or injuries that may affect the type or intensity of exercise that can be performed. By working with a trainer or fitness professional, individuals can create a personalized workout plan that incorporates both cardio and strength training in a safe and effective manner.
What Does a Combined Cardio and Strength Training Routine Look Like?
Below is an example workout routine that includes both cardio and strength training exercises. Keep in mind that for the best results, you’ll want to tailor this to your exact fitness goals. Making sure to account for any limitations that may be present.
Day 1 – Upper Body and Cardio
Warm-up: 5-10 minutes of light cardio
Bench Press: 3 sets of 10 reps
Seated Rows: 3 sets of 10 reps
Bicep Curls: 3 sets of 10 reps
Tricep Dips: 3 sets of 10 reps
Cardio: 20 minutes of high-intensity interval training (HIIT) on the treadmill or stationary bike
Day 2 – Lower Body and Cardio
Warm-up: 5-10 minutes of light cardio
Squats: 3 sets of 10 reps
Deadlifts: 3 sets of 10 reps
Leg Press: 3 sets of 10 reps
Calf Raises: 3 sets of 10 reps
Cardio: 20 minutes of steady-state cardio on the elliptical or stair climber
Day 3 – Rest
Day 4 – Full-Body Circuit
Warm-up: 5-10 minutes of light cardio
Circuit:
Jumping Jacks: 1 minute
Bodyweight Squats: 1 minute
Push-ups: 1 minute
Walking Lunges: 1 minute
Plank: 1 minute
Bicycle Crunches: 1 minute
Rest for 1 minute and repeat the circuit for a total of 3 sets
Cardio: 20 minutes of HIIT on the rowing machine
Day 5 – Upper Body and Cardio
Warm-up: 5-10 minutes of light cardio
Pull-ups: 3 sets of 10 reps
Bent-over Rows: 3 sets of 10 reps
Arnold Press: 3 sets of 10 reps
Hammer Curls: 3 sets of 10 reps
Skull Crushers: 3 sets of 10 reps
Cardio: 20 minutes of steady-state cardio on the stationary bike or treadmill
Day 6 – Lower Body and Cardio
Warm-up: 5-10 minutes of light cardio
Romanian Deadlifts: 3 sets of 10 reps
Leg Extensions: 3 sets of 10 reps
Leg Curls: 3 sets of 10 reps
Glute Bridges: 3 sets of 10 reps
Cardio: 20 minutes of HIIT on the elliptical or stair climber
Day 7 – Rest
Weight Loss Beyond Exercise
Proper nutrition and a healthy diet are also crucial components of any weight loss program. In order to properly start your weight loss journey it’s important to maintain a calorie deficit by consuming fewer calories than you burn through exercise and daily activities.
That is not to say you should partake in any extreme fad diets. It is more to say that if you normally eat 2300 calories and only burn 2200 of those calories you’ll want to reduce what you’re consuming by at least 200 calories per day to put your body in a calorie deficit.
Paradigm Peptides and Training
Both cardio and strength training can be effective for weight loss. It’s important to find a routine that works for you and your fitness goals. Whether you prefer cardio, strength training, or a combination of both, consistency and dedication are key to achieving your weight loss goals.