So it begins…
When it comes to losing fat, one of the most common questions we hear is: “Should I focus on cardio or strength training?”
Maybe you’re spending hours running on the treadmill, or perhaps you’re lifting weights but not seeing the results you hoped for. The truth is, both cardio and strength training have unique benefits for fat loss—but the key to optimal results lies in combining them strategically.
In this blog, we’ll break down the science behind fat loss, explore the power of EPOC, and explain why a balanced approach to training will help you not only lose fat but build a strong, athletic physique that performs as well as it looks. Plus, we’ll give you actionable tips to apply this in your own workouts. Ready to transform your fitness?
Let’s jump in!
The Science: How Cardio and Strength Training Work
If you want to understand which method is better for fat loss, you first need to know how they work.
Cardio: Cardio, short for cardiovascular exercise, includes activities like running, cycling, and rowing. These exercises are great for burning calories during your workout and improving heart health. However, excessive cardio without strength training can lead to muscle loss, which lowers your metabolism and makes it harder to sustain fat loss long-term.
Strength Training: Strength training builds lean muscle mass. Why is this important? Because muscle is metabolically active, meaning it burns more calories at rest than fat. When you lift weights or use resistance exercises, you’re creating long-term changes to your body composition. Over time, strength training helps you look leaner, feel stronger, and burn fat more efficiently.
EPOC: The Afterburn Effect
One of the most powerful advantages of strength training is Excess Post-Exercise Oxygen Consumption (EPOC), also known as the “afterburn effect.”
EPOC refers to the additional calories your body burns after a workout to recover, repair muscles, and return to its resting state. With strength training or high-intensity workouts like HIIT (High-Intensity Interval Training), your metabolism stays elevated for hours—or even up to 48 hours—after your session. This means you’re burning calories long after you’ve left the gym!
Cardio, especially steady-state cardio, burns calories during the workout but doesn’t provide the same afterburn effect. That’s why combining cardio with strength training can give you the best of both worlds: calorie burn now and later.
The Magic Bullet: Combining Cardio and Strength Training
So, which should you choose? The answer is both—but it’s how you combine them that makes all the difference.
Here’s how you can make the most of both approaches:
In the Same Session Workouts like CrossFit and circuit training seamlessly blend cardio and strength training. For example, you could perform deadlifts, kettlebell swings, and rowing intervals in the same workout. This keeps your heart rate elevated while building muscle at the same time.
On Separate Days
Alternatively, you can alternate days. For instance:
* Monday/Wednesday/Friday: Strength training (compound lifts like squats, deadlifts, bench presses).
* Tuesday/Thursday: Cardio or HIIT (e.g., running, cycling, or rowing).
This method allows you to focus on different energy systems while maximising recovery.
Another Weekly Plan:
* Monday: Full-body strength training.
* Tuesday: HIIT style cardio session.
* Wednesday: Rest or active recovery (e.g., yoga or walking).
* Thursday: Upper-body strength training.
* Friday: Cardio (LISS or intervals).
* Saturday: Lower-body strength training.
* Sunday: Rest.
The Golden Nugget: Muscle + Fat Loss = Optimal Results
By combining strength training and cardio, you’re creating a double-edged sword for fat loss:
* Build Muscle: Lean muscle boosts your metabolism, helping you burn more calories 24/7.
* Burn Fat: Cardio accelerates calorie burn while improving your cardiovascular fitness.
* Improved Athleticism: A combination of both builds a body that looks and performs at its peak.
This strategy helps you achieve a body that isn’t just lean but also strong, athletic, and capable of taking on any challenge. It’s not about looking skinny—it’s about being badass!
Our Proven Fat Loss System
Ready to transform your body and achieve the results you’ve been chasing?
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Let’s make 2025 your year of transformation. Whether you’re new to fitness or ready to take your training to the next level, we’re here to guide you every step of the way.