Is cardio or weights better for weight loss?

On episode 4 of Body by Design TV, Tammy ask’s ‘is cardio or weights better for weight loss?’. It’s a great question because some suggest cardio is optimal for burning calories, while others outline the metabolic magic that occurs after an intense weights session so which one is actually better for dropping body fat? — Watch episode 4 of Body by Design TV here:

I’m not going to go too deep into ‘oh calories per minutes this, excess post exercise oxygen consumption that, or worrying about going catabolic because of all the cardio you might be doing’ as I believe that all means absolute jack sh*t in the context of things. If you’ve lived a sedentary lifestyle and ate nothing but take away for years, if not decades, and are now convinced of the benefits of fitness and the risks of unfitness then worrying about how long you’re on and the speed of a treadmill because it may burn all your muscle mass is so irrelevant. By just taking such massive action you’ve added 10, if not 20 years to your life. Not to mention the new habits you will create, and the values and beliefs you will form. Yet there are still people telling you to do either-or because of this and that…

Even if we were to make all the positives of cardio and weights relevant then why not just do both? Could you imagine the damage you could do to the scales if you included both components into your weight loss program?

Now can you lose weight doing either-or? Most definitely, so I believe Tammy’s current regime may just be poorly executed. You may have the training side of things down but you need to remember nutrition obviously plays a vital role in changing our body composition so if you’re not quite seeing the results you’d hoped for then maybe that’s what you need to address. We live in a world of temptation, cheap pleasures, stress, and convenience — all of which can affect our diet so are you aware of how many calories you ingest and expend on a daily? Now if nutrition isn’t of concern then what’s the intensity of your workouts like? How frequent are your sessions and for what duration do they go for? Your nutrition and exercise need to be aligned when wanting to achieve your desired results.

Overload and progressive training are the foundation of all training programs so we can continue to grow and improve. Your program should involve working the muscles, respiratory and cardiovascular systems harder than normal. As the body adapts, training progresses to a higher work level and you can achieve this by increasing the intensity of your workout. You know, implementing dropsets, supersets, sets to failure, and shorter rest periods. You may also choose to go to the gym more frequently. Making this small shift will result in faster, greater gains!

At the end of the end of the day, as long as you’re expending more energy than what your caloric consumption is then you’ll lose weight. So it doesn’t exactly matter what you do as long as you’re doing something. If you have the luxury of a gym setting and you have to choose just one way to train then I believe resistance training trumps all.

I could list the numerous benefits of resistance training such as increased energy, heart health, quality sleep, stress relief and bone health, but I hope you have gotten the point by now. Lifting weights does more than just change your figure; from fitting into jeans, moving heavy objects and dealing with a stressful career, resistance training can benefit you in all aspects of life.

Sitting burns fewer calories than standing; standing burns fewer than walking, and walking burns fewer than resistance training.