Best Weight Loss Strategy: Cardio vs. Strength | Health

For decades, conventional wisdom said that cardio was the best exercise for weight loss. Then strength training came into the spotlight as the must-have movement to rev up your metabolism and increase your resting metabolic rate.

The key to achieving any fitness goal is consistency, and if weight loss is your goal, health experts insist the way to do it is by achieving a calorie deficit, which means you should burn more calories than you are consuming. When we say weight loss, it must be in the form of fat loss and not muscle loss and any change in body weight consists of a change in both components: muscle mass and body fat.

In an interview with HT Lifestyle, Rhea Singh Anand, co-founder of Flexnest, suggested, “The best way to burn the maximum number of calories is to increase your heart rate, which usually happens with a cardio workout. However, only cardio makes you burn your muscle in addition to your fat. Strength training, on the other hand, burns fewer calories, but shapes your body by building and retaining muscle. The right way to lose weight is to burn your fat while muscle is maintained. This is where the combination of strength and cardio comes in. This combination complemented by a good nutrition plan is the key to achieving a weight loss goal.”

Aanan Khurma, co-founder and CEO of Wellversed advised, “Our goal should always be to gain muscle tissue, which is the metabolically active tissue of the body and lose fat tissue which is nothing but energy stored in fat tissue. Speaking of the best strategy to lose weight, we need to focus on the 5 components of fitness: Cardiorespiratory Endurance, Muscular Endurance, Musculoskeletal Strength, Flexibility and Ideal Body Composition, so there must be a balance in all components to achieve the desired results”.

He emphasized: “We do cardio to increase our cardiorespiratory and muscular endurance to be able to perform daily activities such as walking, running, climbing stairs, etc. efficiently and we do strength training or weight training to avoid early degeneration and to achieve a more defined balance. body If we focus more on cardio for weight loss, there will be an unnecessary loss of muscle tissue leading to reduced strength and an unpleasant physique. If we focus more on strength training, our muscles will tire quickly because they don’t have the necessary endurance. Therefore, a balance must be maintained between the two, namely cardio and strength training.”

He stated: “It’s also important to remember an essential fact about exercise and weight loss, which is that exercise alone won’t lead to major weight loss. What and how much you eat has a much bigger impact in the amount of weight you lose. So the best weight loss strategy is to simply follow the fitness tripod – Exercise (cardio+strength training), proper nutrition and rest and recovery. If any leg of the tripod is missing, don’t will give the desired result.”

According to Binita Kar, health coach at MyHealthBuddy, any workout like cycling, running, Zumba, weight training, Calisthenics, dancing, Pilates can be mainly classified as cardio or strength training.

Cardiovascular Training – Our heart and lungs are also muscles and working them helps make our heart and lungs stronger and more efficient at delivering oxygen to the body.

strength training – Strength training focuses on each muscle group in your body in order to get stronger overall.

So what should we include in our daily routine for optimal fat loss? Answering the same, he listed their pros and cons:

Cardio Pros –

1. It can help burn more calories.

2. It can be done in a short period of time, such as jogging or HIIT.

3. It can be done anywhere, such as running, jumping, climbing stairs, etc.

4. No equipment needed.

Cons –

1. Low-intensity cardio takes longer.

2. HIIT or running or jumping make you prone to injury.

3. It can result in muscle loss.

Strength Training Professionals –

1. It also burns calories after your workout session.

2. Fewer injuries compared to High Impact Cardio.

3. It can be done anywhere: at home or at the gym.

4. No equipment needed at first; body weight can be used.

5. Helps you look toned by preserving muscle mass.

Cons –

1. Equipment is needed as you progress.

2. Learning proper technique and form can take time.

3. It can be boring.

Binita Kar noted, “If you’re overweight or obese, low-impact cardio or walking along with 2-3 days of strength training can work wonders. The optimal use of cardio as a tool will also depend on your condition. person, preference, medical condition and injury, time management, etc. Both cardio and strength training can have a place in your training plan. Both can be used effectively to avoid exhaustion from overtraining while delivering optimal fat/weight loss.

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