Which Burns More Fat: Aerobic Training or Resistance Training? How About a Combination of Both!

Some swear by cardio, and others rely on their lifting routines, but research shows, that by balancing both, you will see a bigger change in body composition and fat loss.

As a cycling instructor, I am partial to cardio, I find that it challenges me and pushes me, as it does the same for many others. What I have observed in the gym setting, is that women love cardio. Whether it be through the elliptical, Zumba, cycling, or running, women that workout, typically turn to cardio. That being said, cardio is a great thing! But solely relying on cardio may be holding you back from obtaining your ideal body.

But how does one come by this ideal body, if not through cardio? With much research, I found that adding resistance training to my daily routine might be the solution. Resistance training exercises specific muscles, or muscle groups, by the use of external resistance. By incorporating resistance training into your routine, you may gain weight, but the weight you are gaining will be a result of increased lean body mass, which in turn, burns fat. For women, “lifting” can be intimidating, which is why many have become so reliant on cardio. But, like myself, they run into the problem of not seeing the results they want to see with cardio alone. What most women don’t understand is that “lifting” doesn’t have to be heavy, you can start light, and work your way up, but let me tell you from experience, compound movements (squats, deadlifts, bench press) are what really effect your body composition. You can lift dumbbells and work with machines, but once you are comfortable, give compound lifts a try, because compound lifts work multiple muscles, at one time, which causes you to use more energy, and therefore, burn more fat. 

While relying on one or the other may burn fat, by doing just cardio or just lifting, you will likely hit a plateau in your progress. Studies, conducted by researchers at The University of North Carolina, have shown that the combination of aerobic training and resistance training significantly decreases body fat while increasing lean body mass. This is the perfect equation for reaching your fitness goals.

While the science proves this, experience does to. When I stopped seeing change in my body, I decided to stop focusing on cardio solely, and I added resistance training. I saw significantly more definition and tone, and on top of that, my body fat percentage decreased, and it showed!

The American College of Sports Medicine recommends 30 minutes of moderately intense cardio, five times a week, and a minimum of two non-consecutive days of weight training, that includes eight to ten exercises of eight to twelve reps, per resistance exercise. These are great guidelines to get you started, and of course they will change depending on your goals. Below, I have included what my training looks like based on my goals:

• Losing Weight: 5 days of strength training, 4 days of Cardio (2 days of HIIT, high intensity interval training, for 30-45 minutes and 2 days of LISS, low intensity steady state cardio, for 45 minutes-1 hour)
• Maintaining Weight: 6 days of strength training, 3 days of Cardio (2 days of HIIT for 30 minutes and 1 day of LISS for 45 minutes-1 hour)
• Gaining Weight (bulking): 6 days of strength training, 1-2 days of Cardio (1 day of LISS for 45 minutes-1 hour and possibly 1 day of HIIT for 30 minutes)

*With each split I make sure to include one day where I do absolutely no working out*

For your most balanced body, and self, try both!

Sources:

https://www.acsm.org/docs/brochures/resistance-training.pdf

https://www.sciencedaily.com/releases/2013/01/130102172945.htm

http://dailyburn.com/life/fitness/cardio-after-lifting-strength-training/