STRENGTH TRAINING OR CARDIO TO BURN FAT?

The effectiveness of calorie burning between gym training (strength/resistance training) and cardio depends on various factors, including the intensity, duration, and your personal fitness level. However, here’s a detailed comparison to help determine which might be best for you

 1. Calorie Burn During the Session

- Cardio Training (e.g., running, cycling, or HIIT): Typically burns more calories per session, especially at higher intensities. For example, running can burn approximately 600-900 calories per hour, depending on speed and body weight.

- Gym Training (e.g., weightlifting, circuit training): Burns fewer calories during the actual session, averaging around 200-400 calories per hour for traditional weight training.

 2. Calorie Burn After the Session (EPOC)

- Gym Training: Resistance training has a higher Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after your workout as it repairs muscles and restores energy levels. The afterburn effect can last up to 48 hours.

- Cardio Training: EPOC is generally lower for steady-state cardio unless performing high-intensity interval training (HIIT), which can produce a significant afterburn similar to weight training.

 3. Muscle Building and Metabolic Rate

- Gym Training: Builds muscle mass, which increases resting metabolic rate (RMR), meaning you’ll burn more calories even at rest. This makes weight training a long-term strategy for increased calorie burn.

- Cardio Training: Does not significantly build muscle mass. If done excessively, it can even lead to muscle loss, potentially lowering your resting metabolic rate over time.

 4. Best for Weight Loss

- Combination of Both: Incorporating both cardio and gym training is generally considered the most effective for weight loss and overall fitness. Cardio is great for immediate calorie burn, while resistance training supports muscle growth and long-term metabolic benefits.

 Conclusion

- For Maximum Calorie Burn in One Session: High-Intensity Cardio (like HIIT) will burn more calories.

- For Long-Term Fat Loss and Metabolism Boost: Gym Training (Strength Training) combined with some cardio will be the most effective strategy.

If you have to choose one, consider your fitness goals—whether they are to increase endurance (cardio) or build strength and long-term metabolism (gym training).

The Bodyweight Team