It's a blog post, not a dissertation
There are MANY nuances to consider when breaking down the following topic, which is why I've titled this post as I have. I'm no scientist, mathematician, chemist or doctor; I'm a personal trainer and know a thing or two about the effects of weight training on weight loss and the feelings of badassery that come from being strong and powerful in the gym and in life.
And now, onto the subject at hand:
"What's better for weight loss, cardio or strength training?"
*disclaimer, I will not get into a 'will lifting weights make me bulky' argument, because then I will just want me to bang my head into a barbell, repeatedly*
But for real.
Before diving head first into this answer, it's important for me to give the following preamble:
- It is a very murky and convoluted question with MANY variables to consider so there is not one definitive way to answer.
- Also, a lot of people will shy away from accepting what they don't want to hear and in response I'll get a bunch of "mmm'hmmms" and eye rolls...
With that being said, at the most BASIC level, to lose weight you must be in a caloric deficit - and as basic as that is, it will always be the main obstacle to tackle. A caloric deficit can also be elicited through consistent exercise- and whether it's through a cardio kickboxing class or lifting heavy things, it is possible.
The question is- which is more effective?
***DRUM ROLL PLEASE***
IT DEPENDS!
"But Keren, why can't you just say which is better?"
Because both can work and ideally, both options should be implemented, IF the time and the means are available (IF THERE'S A WILL, THERE'S A WAY!)
It's interesting though because I see the majority of people who have both options, yet they consistently gravitate towards cardio for several reasons, I think:
1) cardio machines are user friendly- just hop on and away you go
2) cardio generally can be done anywhere
3) a gym membership isn't required to challenge your cardiovascular endurance
4) lifting weights can be intimidating, especially if you don't know what to do/where to start
5) images seen on social media often show highly trained athletes performing scary looking feats of strength and then subsequently tell themselves, "nope, I can't do that"
6) sheer ignorance
If we were to examine a per minute expenditure of calories during intense cardio compared to lifting weights, cardio burns more. HOWEVER, and it's a big however, the key is what happens to your body after you're done on the treadmill/eliptical/bike... because as soon as you stop, so does the calorie burning. On the flip side, hours after you've lifted weights, you're body is still working and burning calories (which explains why those new to weight training experience a noticeable increase in their appetite, it's a good thing!) This 'phenomenon' is known as the 'thermal effect of exercise, or EPOC (exercise post oxygen consumption) or the afterburn effect.
When you lift weights, you're essentially breaking down muscle to a far greater degree compared to doing steady state cardio. To build that muscle back up again takes tremendous energy, aka "burning calories". By building more muscle, which is a more metabolically active tissue compared to fat means that the more muscle you have, the more calories burned at rest... therefore you will often see marathon runners, or those who are mostly doing cardio as their means of working out as smaller, weaker versions of their original self.... as cardio does not build (that much) muscle. Sure you will lose weight, but you won't be gaining much strength.
To be lean AND look good and shapely in all the right places, you need muscle. There, I said it. Now whether you're eating in a caloric surplus or deficit, the exercises that best build muscle are those movements that will help shape your physique. These movements are compound exercises that work more than one joint at a time- and here's a list of just a few:
1) deadlift ----->>>>> if you're not doing them, you're doing it wrong!
2) squats
3) lunges
4) pull-ups / chin-ups
5) overhead pressing
6) the list goes on
If I've managed to convince at least one person to start incorporating strength training into their repertoire of workouts, other than cardio, then I am satisfied. I haven't even delved into the dozens upon dozens of physical and mental health benefits that come from having a strong body... I'll save that for another post.
*SIDE NOTE* After all is said and done, it really boils down to personal preference and what people are actually going to do that will allow them to remain the most consistent, HOWEVER, like I've already said, the *ideal* scenario is to incorporate BOTH.
Happy training!
