Resistance Training versus Cardio Training for Fat Loss

Leave a Comment / Assessments, Classes, Coaching, Exercise Physiologist, Exercise Scientist, Exercises, Food, Gym, meal prep, Nutrition, vector health / By

Resistance Training versus Cardio Training for Fat Loss

There has been a lot of conjecture over the years on what training is best for fat loss.  Today, I attempt to summarise scientific evidence and help you decide on what you should do to help with fat loss, if you have a body composition goal.

Firstly, training is but a small component of body fat loss.  Nutrition is estimated to be 70% of the “work” required.  So, if you have a specific body composition loss goal, it’s a really good idea to get some help with that.  Bec Patterson, accredited Sports Nutritionist is a great resource for the nutrition part of a fat loss journey.
In terms of the training part of fat loss, the main choices of exercises that have demonstrated good outcomes would be resistance training and “cardio” or aerobic or anaerobic fitness training.

The Pros and Cons of Resistance Training for Fat Loss:

Pros

Increased Muscle Mass. If you increase muscle mass by resistance training it will help increase resting metabolic rate, since muscle tissue is more metabolically active than fat.

Improving body composition.  Performing resistance training during a fat loss period will assist in maintaining or increasing lean muscle tissue, which will lead to an overall better physique.

Metabolic Health: Resistance Training improves insulin sensitivity and glucose metabolism, which are beneficial for long-term health outcomes and especially to help prevent Diabetes.

Cons

In general the amount of calories you can burn in a resistance training session compared to a moderate to high intensity aerobic session will be less during the session.

Skill required.  Resistance training requires the knowledge of proper technique and as you progress, access to equipment.

The Pros and Cons of Cardio Training for Fat Loss

Pros

Higher Calorie burn at the time.  This can assist in providing the calorie deficit that is required for fat loss.

Heart Health – Cardio training is known to help improve cardiovascular health, reducing risk of heart disease, high blood pressure and stroke.

Cons

Muscle Loss – Doing prolonged cardio training, especially without concurrent resistance training can lead to muscle loss, which can contribute to lowering of metabolic rate.

Over time, fat loss is lowered. Cardio training alone may not be as effective as a combination of resistance and cardio training due to the negative impacts on muscle mass and resting metabolic rate.

Overuse injuries – High-impact cardio activities (running especially) can lead to overuse injuries such as knee pain, shin spints, foot pain and other joint concerns.

So, is one better than another OR should you do both?
In general, I would recommend if you are wanting to lose body fat, it is best to do both styles of training to achieve the best outcome.
The difficulty here is that combining both training types is more time commitment.  So this might be challenging. 
This is a suggestion of the frequency, duration and intensity of training to perform if the goal is fat loss.
Obviously, this is what the research suggests for an optimal outcome.  If you are reading this now and you are not exercising regularly at the moment, please do not just start with the recommendations.  It is best to make an appointment with an Exercise Physiologist, Exercise Scientist or experienced Personal Trainer to discuss how to commence and progress safely in your journey to better health.

Training Type

Resistance Training

Cardio Training

Frequency

3-4 times per week

3-4 times per week (on non-resistance training days or as part of the same session)

Intensity

Moderate to high intensity (70-85% of 1RM)

Moderate intensity (60-75% of maximum heart rate) or High-Intensity Interval Training (HIIT)

Duration

45-60 minutes per session

30-45 minutes per session (moderate) or 20-30 minutes per session (HIIT)

If you have any questions please contact me at Vector Health via email glenn@vectorhealth.com.au or through our Vector Health Facebook page or by calling to make an appointment with one of our experienced, friendly people to help you on 07 4927 8190.
 
Glenn Hansen
Director Vector Health & Performance.

References

  1. Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
  2. Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209-216.
  3. Willis, L. H., et al. (2012). Strength training reduces intra-abdominal adipose tissue in obese, older adults: A randomized controlled trial. Obesity, 20(2), 323-329.
  4. Mazzali, G., & Fantin, F. (2017). Metabolic syndrome: Role of skeletal muscle mass and function. Frontiers in Endocrinology, 8, 141.
  5. Bahr, R., & Sejersted, O. M. (1991). Effect of intensity of exercise on excess postexercise O2 consumption. Metabolism, 40(8), 836-841.
  6. Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, 868305.
  7. Kokkinos, P., & Myers, J. (2010). Exercise and physical activity: Clinical outcomes and applications. Circulation, 122(16), 1637-1648.
  8. Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.
  9. Donnelly, J. E., et al. (2009). Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine & Science in Sports & Exercise, 41(2), 459-471.
  10. Hreljac, A. (2004). Impact and overuse injuries in runners. Medicine and Science in Sports and Exercise, 36(5), 845-849.
  11. Church, T. S., et al. (2010). Effects of aerobic and resistance training on hemoglobin A1c levels in patients with type 2 diabetes: A randomized controlled trial. JAMA, 304(20), 2253-2262.
  12. Dishman, R. K., et al. (2004). The determinants of physical activity and exercise. Public Health Reports, 100, 158-171.
  13. Zourdos, M. C., et al. (2016). Daily undulating periodization as a method for improving strength and body composition in trained powerlifters. Journal of Strength and Conditioning Research, 30(3), 784-791.
Scroll to Top