Cardio is often the go-to choice for fat loss, but what if we told you that strength training can deliver incredible results too? From preserving muscle mass to boosting overall strength, strength training is a powerful tool for anyone looking to achieve their fitness goals without spending endless hours on the treadmill.
Cardio vs. strength training
When you think of fat loss, long cardio sessions like running or cycling might be the first things that come to mind. But strength training can be just as effective. Studies show that strength training can yield comparable fat-loss results to cardio while offering unique benefits like muscle preservation.
Fat burning through strength training
Recent research has increasingly highlighted that strength training is as effective, if not more so, than traditional cardio for fat loss. A study by UNSW Sydney found that strength training can help reduce body fat by an average of 1.4%, a result comparable to cardio exercises like running.
Dr. Mandy Hagstrom, one of the researchers behind the study, emphasizes that strength training alone can lead to fat loss without requiring drastic dietary changes or hours of cardio. This makes it an excellent option for those who prefer lifting weights over running or find traditional cardio exercises too strenuous.
The afterburn effect
Many people gravitate toward cardio because they believe it burns more calories. While that’s partially true during the workout itself, strength training offers a unique advantage: the afterburn effect.
During strength training, tiny tears form in your muscles – a good thing! Your body uses energy to repair these tears and nourish the muscles, keeping your calorie burn elevated even after your workout. This process, known as the afterburn effect, means you burn more calories beyond the workout itself. As a result, strength training is at least as effective – if not more so – for fat burning compared to cardio.
Preserve muscle mass
Strength training also helps preserve muscle mass during weight loss, which is vital for long-term success. While combining cardio and strength training remains the most effective approach to fat loss, Dr. Hagstrom emphasizes that you don’t need to force yourself into a cardio routine if it’s not your preference. The key is to find a workout you enjoy and can stick with consistently.
So, if hours of cardio aren’t your thing, grab those weights and start reaping the benefits of strength training – for a stronger, leaner, and healthier you!