People who start exercising to lose weight prefer cardio over resistance training. No doubt, cardio helps lose weight, but cardio alone is not a good recipe for faster fat loss. So, the question is, what should a person do if his/her goal is to lose body fat? Let’s find out;
Before looking at the research studies on this topic, it is essential to understand the difference between fat loss and weight loss. Our total body weight includes three things- Skeleton muscle mass( Including bones), water weight, and fat mass. Losing muscle mass and water weight is not considered healthy for us. For every overweight person, the aim should be lowering body fat percentage, not muscle mass or water weight. I generally do not recommend my clients check their weight on a weight scale because their total weight does not matter (with some exceptions). Instead, I ask them to check their body fat percentage at least once a month.
When we do high-intensity cardio, we sweat a lot. So if you check your weight on a weight scale immediately after a tough cardio session, you will see a slight reduction in your body weight because, through sweat, you lose a lot of body water. But this is a very short-term phenomenon because after drinking even a glass of water, your weight will come to normal. So sweating more does not mean more fat loss.
A research study that supports aerobic training over resistance training for fat loss does not differentiate between fat loss and lean mass loss. According to this study, aerobic training alone results in more fat loss than resistance training and resistance training plus aerobic training. However, this research study did not consider the lean muscle mass lost due to aerobic training.
A 2010 study by Stephen H Boutcher found that high-intensity Interval Exercise (HIIE) is effective for fat loss and fitness. Studies show it reduces subcutaneous and abdominal fat, particularly in overweight and diabetic individuals. For example, fat loss varied from 8 kg in responders to no change in non-responders. HIIE increases insulin sensitivity by 25% within 24 hours post-exercise, although effects may diminish after 72 hours. While protocols like the 30-second Wingate test are highly effective, alternative, less intense methods (e.g., 8-second sprints with 12-second rests) are being developed to suit more participants. Its time efficiency is a key advantage.
A similar study conducted by scientists at Duke University on 196 obese or overweight men and women ranging from 18 to 70 years old split them into three groups:
· Group one did three one-hour resistance training workouts per week
· Group two jogged three days per week at a moderate intensity for about 45 minutes per session
· Group three did both the resistance training and cardio workouts.
Which group lost the most weight? Group 2, the cardio-only group, was the only group that lost muscle as well. On the contrary, group 3 (the resistance plus cardio group) lost the fattest while also gaining muscles.
A randomized controlled trial in overweight, sedentary males found that compared the effects of two exercise programs, 30 minutes (MOD) and 60 minutes (HIGH) of daily aerobic exercise, on body fat loss and energy balance in sedentary, moderately overweight men. Both programs led to significant and meaningful fat loss, reducing body fat by 14%, with the weight loss coming entirely from fat mass. Interestingly, the shorter 30-minute exercise program (MOD) resulted in a greater than expected negative energy balance—a “bonus effect”—while the more extended 60-minute program (HIGH) showed a small degree of compensation, reducing its effectiveness.
The compensation observed in HIGH appeared to stem from a slight increase in energy intake and possibly other factors like decreased non-exercise activity (NEAT). In contrast, MOD may have encouraged increased NEAT, helping participants burn more calories throughout the day beyond the exercise. This suggests that moderate doses of exercise may optimize energy balance and fat loss without triggering compensatory behaviours like overeating.
The meta-analysis by James E Clark examined the effectiveness of various treatment approaches for addressing excess body fat and improving health outcomes in overfat adults. The study found that combining resistance training (RT) with dietary changes was significantly more effective than either diet alone or diet combined with endurance training (ET). This combination reduced body and fat mass and preserved fat-free mass (FFM) while improving hormonal profiles and lipid markers, such as cholesterol and triglycerides.
Dietary interventions, while effective, were less impactful compared to exercise-based protocols. However, hypocaloric diets with a higher proportion of protein were beneficial for approximately 55% of participants, particularly when exercise was not incorporated. The analysis emphasized that effective fat loss and health improvements are driven by more than just acute energy deficits. Chronic hormonal and metabolic adaptations play a key role, underscoring the complexity of factors that influence health outcomes for overweight individuals.
No doubt, a single high-intensity cardio session burns more calories than a resisting training session, but the following factors can easily compensate for this difference-
The study titled “Fat Loss Depends on Energy Deficit Only, Independently of the Method for Weight Loss” suggests that the key to fat loss is not the specific weight-loss method but instead creating an energy deficit. The research emphasizes that whether weight loss is achieved through diet, exercise, or a combination of both, the primary determinant is the balance between energy intake (calories consumed) and energy expenditure (calories burned).
The study highlights that while different strategies may have varying effects on muscle retention, metabolic adaptations, and health markers, fat loss ultimately occurs when there is a sustained negative energy balance. Therefore, the most important factor for fat loss is reducing caloric intake or increasing physical activity—whichever method helps create that deficit.
Fat loss is clearly fundamentally driven by an energy deficit, regardless of the method used to create it. Whether through exercise, diet, or a combination, the critical factor is how much energy you expend versus how much you consume. This aligns with findings from various studies, which suggest that weight loss methods like strength training and cardio may have specific benefits, such as promoting muscle growth, improving metabolic rate, or better appetite regulation. However, the essential component for fat loss remains a consistent negative energy balance.
From my perspective as a fitness professional, it’s essential to understand that while different approaches (like strength training versus cardio) have their advantages, there is no one-size-fits-all solution. Each individual will respond differently to exercise and diet interventions. What truly matters is finding a sustainable method that creates a caloric deficit while promoting overall health. The key takeaway is that the energy balance equation is central to fat loss, and it is crucial to focus on consistency in managing this balance rather than the specific mode of exercise or diet.
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