Iron Family Podcast: Is Weight Training or Cardio Better for Weight Loss?!

If you’ve ever spent hours on the treadmill, elliptical, or bike, hoping to shed pounds but not seeing the results you want, you’re not alone.

Many people believe that cardio is the best way to lose weight—but is that really true?

Today, we’re breaking it down and explaining why strength training is the key to long-term fat loss and a healthier metabolism.

Why Cardio Alone Won’t Get You the Results You Want

Cardio—whether it's running, biking, or high-intensity interval training (HIIT)—does burn calories. But the reality is, spending an hour on the treadmill and burning 200-300 calories isn’t the game-changer many believe it to be. That’s roughly half a slice of pizza! While movement and calorie burn are important, focusing on cardio alone can lead to muscle loss over time if not paired with strength training.

When your body doesn’t get enough resistance training, it starts to lose muscle mass. And here’s the problem: muscle is metabolically active, meaning it burns more calories at rest compared to fat. So, the more muscle you have, the more calories you naturally burn throughout the day—even while sitting or sleeping!

The Power of Strength Training

Strength training builds muscle, which is the key to long-term fat loss and a higher metabolism. Unlike cardio, which only burns calories during the workout, strength training triggers a process called the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC).

Here’s how it works:

• When you lift weights, your muscles develop tiny micro-tears (which is a good thing!).
• Your body uses energy (calories) to repair and rebuild those muscles, increasing your metabolism for up to 48 hours after your workout.
• As you build more muscle, your resting metabolic rate increases, meaning you burn more calories even when you’re not exercising.

Want to learn more about the exact science behind HOW you should balance your training and nutrition to lose weight - listen in on our newest podcast episode below: 

LISTEN HERE