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Cardio vs. Weight Lifting: Which Is Better for Weight Loss?

Many people who’ve decided to lose weight find themselves stuck with a tricky question — should they do cardio or lift weights?

They’re the two most popular types of workouts, but it can be hard to know which is a better use of your time.

This article tells you all you need to know about cardio vs wight training for weight loss.

Cardio Burns More Calories per Session

Many scientists have researched how many calories people burn during various activities.

Based on this research, you can use your body weight to estimate how many calories you will burn during different types of exercise, including cardio and weight training.

For most activities, the more you weigh, the more calories you will burn.

If you weigh 160 pounds (73 kg), you will burn about 250 calories per 30 minutes of jogging at a moderate pace (1Trusted Source).

If you were to run at a faster pace of 6 miles per hour, you would burn around 365 calories in 30 minutes (1Trusted Source).

On the other hand, if you weight trained for the same amount of time, you might only burn around 130–220 calories.

In general, you’ll burn more calories per session of cardio than weight training for about the same amount of effort.

Summary: The number of calories
you burn during exercise depends on your body size and how intensely you
exercise. Typically, a cardio workout burns more calories than a weight
training workout of the same duration.

Weight Training Helps You Burn More Calories Every Day

Although a weight-training workout doesn’t typically burn as many calories as a cardio workout, it has other important benefits (2)

For example, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat (3)

Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest.

One study measured participants’ resting metabolisms during 24 weeks of weight training.

In men, weight training led to a 9% increase in resting metabolism. The effects in women were smaller, with an increase of almost 4% (4Trusted Source).

While this may sound good, it’s important to think about how many calories this represents.

For the men, resting metabolism increased by about 140 calories per day. In women, it was only about 50 calories per day.

Thus, weight training and building a little bit of muscle won’t make your metabolism skyrocket, but it may increase it by a small amount.

However, weight training also has other important calorie-burning benefits.

Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout (5, 6, 7).

In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio (7).

This means that the calorie-burning benefits of weights aren’t limited to when you are exercising. You may keep burning calories for hours or days afterward.

For most types of exercise, a more intense workout will increase the number of calories you burn afterward (8).

Summary: Weight training may
improve your metabolism over time, although the changes aren’t huge. Also, weight
training is typically more effective than cardio at increasing the number of
calories you burn after a workout.

High-Intensity Interval Training Provides Similar Benefits to Cardio in Less Time

Although cardio and weight training are two of the most popular workouts, there are other options.

One of these is high-intensity interval training (HIIT), which involves short bursts of very intense exercise alternated with low-intensity recovery periods (9Trusted Source, 10Trusted Source).

Typically, a HIIT workout will take about 10–30 minutes.

You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping or other body-weight exercises.

HIIT May Burn More Calories

Some research has directly compared the effects of cardio, weight training and HIIT.

One study compared the calories burned during 30 minutes of HIIT, weight training, running and biking.

The researchers found that HIIT burned 25–30% more calories than the other forms of exercise (11Trusted Source).

However, this doesn’t necessarily mean that other types of exercise aren’t good for weight loss.

HIIT and Traditional Cardio May Have Similar Effects on Weight Loss

Research examining more than 400 overweight and obese adults found that HIIT and traditional cardio reduced body fat and waist circumference to similar extents (12Trusted Source).

What’s more, other research has shown that HIIT-style workouts may burn about the same number of calories as traditional cardio, although this depends on the intensity of exercise.

Some research estimates that you may burn about 300 calories in 30 minutes of either cardio or HIIT if you weigh about 160 pounds (73 kg) (13Trusted Source).

One of the potential benefits of HIIT is that you can spend less time actually exercising, since rest periods are included between the intense periods of activity.

Summary: High-intensity
interval training (HIIT) can burn calories in a short period of time. Some
research shows it may burn more calories than weights or cardio. Overall, it
can produce similar weight loss to cardio, but with less time spent exercising.

Using Multiple Types of Exercise May Be Best

The American College of Sports Medicine (ACSM) is one of the largest and most respected organizations that gives exercise recommendations.

It has published evidence-based recommendations for weight loss (14Trusted Source).

How Much Should You Exercise per Week?

Overall, the ACSM states that less than 150 minutes per week of moderate or vigorous physical activity like cardio is probably not enough for weight loss.

However, it states that more than 150 minutes per week of this type of physical activity is sufficient to help produce weight loss in most people.

In addition, research shows that people tend to lose more body weight when they have higher levels of physical activity (14Trusted Source).

Which Types of Exercise Should You Do?

Interestingly, ACSM’s review of the research found that weight training is not very helpful for weight loss.

However, it is important to remember that even if your weight doesn’t change, your body composition may be improving.

For example, weight training can lead to an increase in muscle and a decrease in fat.

If your muscle and fat change by the same amount, the scale may stay the same, even though you got healthier.

One large study in 119 overweight or obese adults helps put everything into perspective regarding exercise and weight loss. Participants were divided into three exercise groups: cardio, weights or cardio plus weights (15Trusted Source).

After eight months, those who did cardio and cardio plus weights lost the most weight and fat.

Meanwhile, the weights and cardio-plus-weights groups gained the most muscle.

Overall, the cardio-plus-weights group had the best body composition changes. They lost weight and fat, while also gaining muscle.

This means that a program that combines cardio and weights may be best for improving your body composition.

5 Reasons why Proper Form is so Important

Proper form is always absolutely essential. If you want to see results and train hard, then you need to train smart as well, it’s as simple as that.

To constantly work on and improve your technique and proper form is an essential part of Crossfit. Learning proper exercise technique should be the starting point of every athlete’s fitness journey, and it’s one that never ends.

We all love the metallic thudding sound of a heavy loaded barbell when it hits the ground after a PR but if you push too hard without dedicating time and effort to technique and proper form, you will inevitably hit plateaus or injury before too long. By approaching training in a smarter way, you will be able to smash those weights for longer periods of time without having to worry about compressing your spinal discs, dislocating joints or burning out.

WHY PERFORMING EXERCISES WITH PROPER FORM IS SO IMPORTANT

1. AVOID INJURIES

Yes, I know, you’ve heard that SO many times before but it’s 100 % true. Exercises are created to target and strengthen specific muscle groups (and often your full body), provoking specific physiological adaptations in relation to your training.

Now, in order to train in the most efficient way, you must pay attention to your form. Doing a specific exercise with improper form can, and often does, lead to injury, keeping you out of your training for longer periods of time, depending on the seriousness of your injury. For example, take the Deadlift. In figure 1.1 we can see the difference between correct and incorrect form.

This exercise is a full body compound exercise involving many muscle groups, especially in the posterior chain.

Every beginner has done this exercise for the first time with rounded back for many reasons like bad intermuscular coordination, not being able to hold the desired position due to local fatigue, etc. But rounding your back during the Deadlift places huge stress on the spinal discs. Over a period of time you may compress them, and you want to avoid that.

2. GET THE MOST OUT OF EVERY EXERCISE

As we said earlier, exercises are generally created to target specific muscle groups. Doing each exercise with proper form makes sure that you make use of the full potential of your body. Proper form ensures that your body is stressed properly, and so it will respond and adapt in the best way possible. The result is that your strength, power and/or muscular endurance improves.

3. REACH YOUR GOALS FASTER

Let’s imagine that your current goal is hitting 200 kg on back squats for doubles. In the initial stages of learning the back squat the communication between your brain and muscles is at its highest. You begin with the process of motor learning. Motor learning is a very long process, but once you have learned the motor pathway of a certain exercise (correctly or incorrectly) it stays with you for a long period of time (just like learning how to ride a bike, you can never forget it). Now, let’s get back to that back squat goal. If you learn to execute this exercise the incorrect way, you are increasing the time needed to achieve your goal. Your form is bad; you waste a lot more energy on stabilization because your body is trying to protect you from getting injured. You’re making very little progress, your back hurts, and you’re wondering why is this happening to me. Well, this answer is simple- your form is incorrect!

4. USE PROPER FORM AND STOP WASTING ENERGY

Proper form places your body in its strongest position. Improper form causes your body to expend unnecessary energy to compensate for a weight moved through a less efficient range of motion.

Increase your efficiency by thinking and caring more about form rather than about ego

5. BREATHE MORE EFFECTIVELY

Proper form allows you to breathe more efficiently during each exercise. Think about a heavy Squat Clean for example, having that weight too low down on your chest is not only dangerous for your wrists and arms (as they can be damaged by the extra stress of holding the bar in place) but if will also press down on you and constrict your breathing.

Improper form will place extra stress on the breathing organs, and you’ll struggle with your breath. This causes less oxygen to be inhaled, and less carbon dioxide to be exhaled. With this said, your cells won’t get the adequate amount of oxygen and you’ll fatigue a lot sooner.

As you can see, proper form during exercise is very important. There are a lot of things that can go wrong if you ignore this issue. This article should be reminder always to watch your form, and for you beginners, do not rush anything, learn how to perform the exercises, train smart, and watch how quickly you progress as a result..

8 Foam Rolling Moves That’ll Remove Every Bit of Stress in Your Body

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This type of self-massage helps roll out tight spots and makes my body feel new.

Whenever my muscles ache tightly, like stale-hardened licorice, I dream about this massage magician from Hong Kong. In a one-hour session, she would slowly knead my tight muscles, packing on the pressure until the knots unwound.

On the days she massaged my back, the aftermath was like I’d grown wings. On leg days, I would wobble out of the apartment — not because of pain, but because I felt weightless, every gram of tension released.

She’s a 12-hour flight away now, but I recently discovered a second-best option to her healing witchcraft.

Foam rolling

Not just for avid exercisers, foam rolling is a type of self-massage that allows you to alleviate tightness or trigger points — a super focused spot of tight muscle, aka muscle knots — by using a piece of equipment known as a foam roller.

According to Nicole Davis, ACE-certified personal trainer, it’s great for people who sit at a desk all day, have poor posture, joint issues, or bad form while exercising.

If you’re a foam rolling newbie, don’t worry — here’s how to do it

Davis has got you covered. She put together eight moves to target common tight areas.

“All you’ll need is a low- to medium-density foam roller and some open floor space. Aim to complete this routine three times per week,” Davis says.

You can really do this anytime, but Davis recommends before workouts as a warmup, or after to prevent soreness. I like to do it while watching The Office, before I go to bed.

Foam rolling pro-tip: For all these moves, you’ll want to stop wherever it feels tight or tender. Inhale and then as you exhale, slowly roll your way down. Treat your body in sections rather than continuously rolling back and forth.

1. Quads

If a desk job’s got you sedentary most of the day, roll out your quads to get your blood flowing and keep muscles engaged.

Directions:

1. Start in a forearm plank position with the roller under your quads.
2. Bracing yourself with your upper body and core, begin to slowly roll down the roller until it reaches just above your knees. Then, roll in the opposite direction until you reach your hip flexors.
3. Do this for 30 seconds.
4. When you hit a tender spot, hold yourself there for a few breaths.

2. Hip flexors

Sitting for extended periods of time can really mess with your hip flexors.

While stretching them is good, foam rolling them is even better because it works on loosening the muscle tissue plus the connective tissue (fascia) around it.

Directions:

1. Start by lying down, facing the floor on the foam roller, once again in a forearm plank position. Make sure the foam roller is underneath your left hip flexor and your right leg is bent comfortably to the side.
2. Resting on your forearms, begin to roll slowly up and down and side to side on the foam roller to target the hip flexor, paying close attention to trigger points.
3. Do this for 30 seconds.
4. Switch and repeat on the right hip flexor.

3. Calves

In addition to calf stretches, try foam rolling these muscles for an extra spring in your step.

Directions:

1. Start by lying down, facing the floor on the foam roller, once again in a forearm plank position. Make sure
2. Start by sitting on the floor with your legs extended, the foam roller positioned underneath your calves.
3. Lift your body up so your weight is resting on the foam roller. Cross your left leg over your right for extra pressure.
4. Begin to slowly roll your right calf back and forth on the foam roller, navigating your body forward and back with your arms.
5. Complete for 30 seconds.
6. Switch legs and focus on your left calf.

4. Hamstrings

Another muscle that’s negatively affected by sitting all day, your hamstrings may be in need of some TLC.

Directions:

1. Again, start by sitting on the floor with your legs extended. This time, position the foam roller underneath your hamstrings.
2. Lift your body up so your weight is resting on the foam roller and begin to slowly roll up and down between the back of your knees and your glutes.
3. Linger on tender spots, and roll for at least 30 seconds overall.

5. IT band

Made of connective tissue, the IT band runs along your outer thigh from the hip to the knee.

Soreness and tightness in this area is common in runners, but anyone can benefit from foam rolling this area.

Directions:

1. Begin by lying on your right side with the foam roller positioned underneath your right IT band, or the side of your thigh. Rest your bodyweight on your right forearm. Your right leg should be straight, and your left should be bent at the knee with your foot placed comfortably in front of your right leg.
2. Bracing yourself with your upper body and left leg, begin to slowly roll along the foam roller on your right IT band between your knee and glute, stopping at tender spots.
3. Repeat for 30 seconds, then switch to roll your left IT band.

6. Upper back

Poor posture got ya down? If you’re holding tension in your upper back, hop on the foam roller to help loosen things up.

Directions:

1. Begin by lying on your back with the foam roller positioned underneath your upper back. Your knees should be bent with your feet flat on the floor and your arms can either be down by your sides or crossed in front of your chest.
2. Brace your core and lift yourself up into a shallow bridge position.
3. Slowly start to roll up and down between your lower neck and mid-back, stopping at tight areas along the way.
4. Repeat for 30 seconds.

7. Lats

Affectionately known as your “wings,” tight lat muscles — located on your back, right below your armpits — can throw your posture out of whack. Make sure they’re nice and loose by hitting them with the foam roller.

Directions:

1. Begin by lying on your back at a 45-degree angle with the foam roller positioned underneath your right lat. Keep your right leg straight and bend your left leg into a comfortable position.
2. Slowly start to roll from your right armpit down to your mid-back area, focusing on tender areas.
3. Repeat for 30 seconds.
4. Switch to roll out your left lat.

8. Shoulders

Do your shoulders need some action? Roll out your deltoids to get mobility back.

Directions:

1. Lie on your side with the foam roller underneath your right shoulder. Your lower body can be resting on the ground comfortably with your left arm out in front to guide movement.
2. Roll slowly up and down over your deltoid muscle. Rotate your trunk slightly so you can hit part of your upper back as well if needed.
3. Repeat for 30 seconds.
4. Switch sides and repeat on your left shoulder.