Pairing Cardio and Weight Training for Maximum Fat Loss

You may view cardio and weights as two distinct types of exercise, but when you combine them, you have a powerful combination for fat loss success.

One of the perennial questions about exercise for weight loss (fat loss) is whether you should focus on aerobic exercise (cardio) or weight training.

Let's clarify this right away—you need to do both simultaneously to get the best result.

Cardio vs. Weight Training: Which is Better?

Now and then, scientific studies emerge showing a certain level of fat loss with aerobic exercise versus weights, and most of the time, aerobic exercise outperforms weights by any reasonable comparison.

This is because continuous movement at a reasonably demanding intensity and volume will always outperform intermittent exercise, even at high intensity.

However, you need to do both for optimal results and here's why.

Weight Training Advantages

Strength and resistance training build muscles. Muscle has a higher metabolic rate than fat, so having more muscle slightly increases your resting metabolic rate (energy expenditure).

However, the differences are not dramatic—even at the high end, it's less than a few dozen calories a day per pound of muscle. It helps, but it doesn't change lives.

In a weight loss program, weight training is important to maintain muscle mass. When you lose weight, it tends to be a combination of fat and muscle.

Ideally, you want to lose fat while retaining muscle, and weight training helps you achieve this. It also offers many other health and performance benefits.

The Role of Afterburn in Weight Training

If the extra muscle doesn't provide much of an energy expenditure advantage, what about afterburn? The afterburner effect refers to the extra energy you burn after you stop exercising.

Exercise scientists call this "excessive post-exercise oxygen consumption" or EPOC. A burn occurs when you exercise at higher intensities, above 75% of your maximum heart rate. But remember, this requires a lot of hard work.

Cardio Advantages

The main advantage of aerobic exercise at moderate intensities is that you can do it continuously for longer periods.

This uninterrupted movement gives cardio an inherent advantage in energy expenditure during a session. You can also mix weights and movement in circuit training sessions for an extra boost, but movement is key.

Running or pedaling at about 80% of your max heart rate can also trigger an afterburn effect. This is why most comparisons favor cardio for energy expenditure.

Tips for the Best Fat Loss Program

Follow these five guidelines to develop your exercise routine for maximum fat loss:

Build muscle with weight training. Extra muscle helps you burn more energy at rest, even if it's just a little bit.
Lift heavier weights. Aim for 8 to 12 repetitions for strength or higher reps for endurance. Both approaches have value.
Combine resistance training with continuous movement in a circuit or anaerobic training program for more intensity.
Get regular aerobic exercise like brisk jogging, cycling, or swimming to burn the most calories efficiently. Aim for six days a week, alternating between weights and cardio, with a rest day.
Try high-intensity interval training (HIIT). Short bursts of high-intensity exercise can boost metabolism and mobilize fat. Just be careful not to overdo it.

Cardio and Strength Workouts: How to Combine Them

Standard advice suggests separating cardio and strength exercises into different sessions or alternate days. For example:

Monday, Wednesday, Saturday: Aerobics
Tuesday, and Friday: Strength training
Thursday: Yoga, stretching, or recovery

Alternatively, you could do cardio in the morning and strength training later in the day.

This allows you to focus on different muscle groups each session. However, if time is limited, you can combine both in one session.

Cardio or Strength First?

There is no conclusive evidence showing an advantage of doing cardio before strength training or vice versa.

It may be best to focus on your personal goals and do what works best for you.

If you're aiming for better aerobic fitness, do cardio first while your legs are fresh.
If you're focusing on building muscle, start with weight training.
Just ensure you refuel properly with fluids if doing both in one session.

Enjoy Watching This Video About How to Combine Cardio and Strength Training for Weight Loss

Source: Fit Father Project - Fitness For Busy Fathers

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