Calorie Deficit Done Right

Calorie Deficit Done Right

When we decide to lose weight, many of us face an age-old question: "should I lift weights or practice cardio?” After all, they’re the two most popular and well-known types of exercise. 

Both workouts are excellent, but what matters the most is whether or not what you’re spending time and effort on is providing the desired results. Let’s dive into whether cardio or weight training is best for losing weight.

Cardio vs. Weight Training: Burning Calories


Cardio burns more calories per workout session. Numerous scientists have researched how many calories are burnt during various activities. According to the research, our body weight can estimate how many calories we’ll burn during different activities.

For instance, an individual weighing 160 pounds (73 kg) will burn around 250 calories for jogging moderately for 30-minutes. Running at a faster pace (about 6 miles per hour) increases to 365 calories per 30-minutes.

When compared to weight training for the same amount of time, an individual is likely only burning between 130 to 220 calories.

More calories are burned per cardio session than in weight training.

Weight Training

Weight training helps burn more calories daily. While weight training workouts don’t generally burn as many calories as cardio, they have benefits. For example, weight training builds muscle, and muscles burn more calories at rest than some of the other tissues, including fat. 

Weight training has benefits that can contribute to weight loss just as much as cardio workouts. It can improve our metabolism over time. It’s typically more effective than cardio at increasing the number of calories burned after a weight training session.

How Much Exercise Is Good For Weight Loss?

According to the American College of Sports Medicine (ACSM), we should get at least 250 minutes (4 hours 15 minutes) of moderate-intensity activity weekly for optimum results when trying to lose weight. That breaks down to about one hour, 5 days a week.

People who aren’t trying to reach weight-loss goals need 150 minutes ( 2 ½ hours) or more of physical activity for the general health benefits. At least 30 minutes of exercise five days a week is all your body needs.

Types of Exercise For Weight Loss

Cardio exercises have proven to be the most beneficial for weight loss. There can be a focus on weight training to build muscle and burn fat. Still, the primary focus should include cardio with weight loss in mind.

Beginners Cardio Exercises

  • Marching
  • Jogging In Place
  • Single-LegStand
  • Arm Circles
  • Dancing

Intermediate Exercises

  • Jump Rope
  • Squat Jumps
  • Screamer Lunges
  • Stair Climb
  • Lateral Shuffles

Advanced Cardio Exercises

  • Bear Crawl
  • Burpees
  • Mountain Climbers
  • Inch Worm

You can incorporate weights into your cardio using dumbbells or weight trainers. Lunges, push-ups, and sit-ups can all be done while holding dumbbells, find the best weight for you, and put in that work! 

Our diet is a crucial weighting factor when it comes to losing weight. A healthy balanced diet is essential, and don’t forget to add fat-burning foods to your daily diet. Foods such as green tea, eggs, fatty fish, and chili peppers naturally help burn fat.

To sum it all up, cardio is better for weight loss than weight training.

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