How often do you start your workout session with cardio, before glancing over at the weights section and second-guess your approach to shedding a few pounds? The debate between choosing cardio over strength training and vice versa is one that has persisted for a while now. The solution? Understanding the benefits of both. This can help you discover a workout routine that not only helps you lose weight but also maintains overall health.
Benefits of Strength Training for Weight Loss
Strength or resistance training involves workouts that improve muscle strength as well as endurance. All workouts including weightlifting, using resistance bands and push-ups fall under the category of strength or resistance training.
How does lifting a couple of dumbbells equal losing weight? Here’s how:
Increased Muscle Mass:
Exercises that build your muscles result in an elevated resting metabolic weight – or RMR. This means that you continue to burn more calories, even when not physically active.
Increased Fat Loss:
You tend to burn more calories after a workout than during it. This is called the afterburn effect – or excess post-exercise oxygen consumption (EPOC). This is what keeps your metabolism elevated after a workout session.
Improved Body Composition:
Strength training leads to increased lean muscle mass and reduced body fat. This is what results in a more toned, fit and athletic physique.
Does Cardio Cause Weight Loss?
Cardio involves any activity that elevates your heart rate. This can include cycling, running, or even dancing.
Here’s how cardio causes weight loss:
High Calorie Burn:
Doing cardio can burn a good number of calories, which creates a calorie deficit, essential for losing weight.
Heart Health:
Other than weight loss, regular cardio also reduces the risk of heart diseases by strengthening both the heart and lungs.
Improved Endurance:
Regular cardio also improves endurance and stamina, making daily activities less physically draining.
Which is More Effective for Weight Loss: Strength Training or Cardio?
While both forms of exercise have their own benefits, which is more effective for weight loss? Let’s take a look:
Calorie Burn:
When it comes to burning calories, cardio takes the medal. However, this burn is short-lived and occurs only during the workout. When it comes to strength training, you continue to burn calories even post-workout because of the afterburn effect.
Metabolic Boost:
Muscle gain through strength training enhances your RMR, which leads to more calories burnt even while resting.
Sustainability:
For a sustainable approach, a combination of both forms of workout would result in effective and long-term weight loss and improved health.
How to Create a Balanced Workout Plan with Cardio and Strength Training?
Here’s how to create a balanced workout plan that targets both cardio and strength training:
Assess Your Goals:
Think about what your main goal is. Do you want to only lose weight, gain muscle or have improved endurance? This goal will help you tailor your plan.
Schedule Wisely:
Once you’ve got your goals settled, approach both forms of workout in a balanced manner. For instance, you may want to focus on strength training 3 out of 5 days a week and then switch to cardio for the remaining 2 days.
Combine Sessions:
Alternatively, you may also use ‘circuit training’. This involves a workout plan of strength training, blended with short bursts of cardio in order to maximize effectiveness.
Listen to Your Body:
Most importantly, listen to your body. When it needs rest, don’t push it past its limits. This will help you achieve your goals without the risk of injury caused by overtraining.
FAQs:
1. Is it possible to lose weight with just strength training?
Yes! Building muscle can lead to an increased metabolic rate, which aids in weight loss. However, if you want enhanced results, including cardio in your routine might be more effective.
2. Is cardio important for weight loss?
It’s not a strict yes or no answer. Cardio can aid in creating a calorie deficit, which is important for weight loss.
3. How often should I do strength training and cardio each week?
Aim for at least two days of strength training and 150 minutes of moderate-intensity cardio per week.
4. Will strength training and building muscle make me look bulky?
Nope, this is a myth! Building enough muscle to look bulky requires highly specific training regimes and a strict diet. Normal strength training usually results in a more toned physique.
5. Can I do strength training and cardio on the same day?
Yes, but consider the intensity and duration to avoid overtraining.
How Modest Medix Can Help:
At Modest Medix, we understand that embarking on a weight loss journey is personal and unique. Our comprehensive services are designed to support you every step of the way:
- Initial Assessment: Our MD-led evaluations identify the underlying causes of weight gain and any challenges you may face.
- Medical Nutrition Therapy (MNT): Personalized meal planning supervised by Registered Dietitians, delivered via our digital app for your convenience.
- Genetic Testing: Tailored solutions based on genetic insights, are provided through our digital platform.
- Behavioral Therapy: ACT-focused obesity psychotherapy to address emotional and psychological barriers, helping you commit to value-driven actions and consistency.
- Anti-Obesity Medications (AOM): Safe and approved medications to support weight loss and maintenance.
- One-on-One Coaching: Personalized and ongoing support from our Obesity Care Educators (OCEs).
- Educational Support Programs: Non-judgmental resources to help you understand food, medication, genetics, and exercise.
Embarking on a fitness journey doesn’t have to be daunting. With the right balance of strength training and cardio, coupled with personalized support from Modest Medix, you’re well on your way to achieving your weight loss goals. Ready to take the next step? Reach out to us today to book a consultation and explore our services further.
Written by the Modest Medix Clinic Team and reviewed by Dr. Eskay (Dr. Saima Khan AKA SK).
