And while it's true that doing steady state cardio probably will help with weight loss, experts say it's totally unnecessary if your main goal is fat loss. In fact, you can lose weight just by lifting weights.
Benefits of cardio
If you want to burn fat, cardio is your best option. You can lift weights all day long, but, if you are not doing any cardio, you will not burn that pesky layer of fat that is covering all the muscle definition you are working so hard to achieve.
Lifting weights for cutting
If you're trying to lose weight without cardio, you can still hit the gym and drop calories. All of the compound lifts stress the central nervous system and heighten your metabolic rate. The more muscle mass is built, the more calories are burned as muscle tissue burns more calories.
You may have heard the common myth that lifting weights makes you "bulk up." It doesn't -- in fact, it can actually help you lose weight and slim down. Beyond the purely physical, lifting weights can improve your bone health and increase your metabolism, just to name a couple of benefits.
Research has shown that both high load (8-12 reps) and low load (25-35 reps) resistance training can build muscle, however if strength retention is your goal during a cutting phase is it suggested that you keep some heavier lifting in your workout program (6).
Performing “cardio” too frequently, too intensely, or for too long can certainly prevent you from gaining muscle from your strength training workouts. Consider all the necessary resources required by your body to build muscle.
Summary. So to answer the big question, yes, lifting weights will burn fat. It will also give your body more natural fat-burning capacity even at rest. It'll boost your metabolism and give you a body that looks less fat, when compared to a body with less muscle but the same amount of fat tissue.
You can accomplish a ripped and shredded body without cardio, but it puts more emphasis on making sure your diet is dialed in. Cardio helps make up for any gaps or lacking in the nutritional department. So, dial it in and start logging your foods as much as you log your workouts.
It's no secret most weightlifters don't like cardio. Most avoid it because it's uncomfortable. Others are worried it'll interfere with their ability to gain strength and muscle. And others just find it boring and pointless.
You'll lose weight and burn more calories
That's because muscles are metabolically active, meaning they burn calories even when you're not exercising. “In fact, muscle tissue burns seven to 10 calories per pound daily, while fat burns only two to three calories per pound daily,” DiDio explains.
Cardio after training is beneficial because it cools you down and helps you loosen up after the intense session. You can do it for 10-30 minutes, depending on your fitness goals. If you're trying to lose weight, then you'll want to burn extra calories so lean towards 20-30 minutes of cardio after weight lifting.
It's due to the amount of training that they undergo. They eat A TON because physical size, namely a large body weight, is a performance advantage in their sport. All that consumed food causes them to gain weight and body fat.
Strength training is better for boosting your metabolism. Muscle IS your metabolism—the more muscle mass you have, the more calories you burn at rest, period. Plus, strength training creates a level of muscle damage that increases metabolism post-exercise during the recovery and repair process.
Weight and Resistance Training
Weight training is also an important component of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.
You don't HAVE to use cardio to get abs
You don't need to spend hours on the treadmill to build abs - but cardio can be a useful tool to burn fat and calories if fat loss is your goal. Just don't overdo it, says James.
Lifting and doing strength training without adequate nutrition, especially without enough protein, can actually lead to loss of muscle tissue. Furthermore, if you aren't eating right you won't have the energy to do the workouts that lead to muscle gain.
In terms of weight loss, both lifting heavier and lifting lighter can help you burn fat and lose weight. In fact, one study showed that after 8 weeks of strength training, those who lifted heavier weights with less reps had more strength.
Since the formula for weight loss is to burn more calories than you consume, increasing the calories you burn will help you lose weight (given you don't increase your calories). To maximize the benefits of strength training, you should try to do some sort of strength training for an hour three to five times per week.
Too much high-intensity cardio will definitely erase your gains. Aim for a steady state – maybe a few laps in the pool, the elliptical or even a vinyasa yoga class. No need to run a marathon here, just get your heart rate up a bit and show other muscle groups a little love while you're at it.
The simple answer is no. The scientific research on long, steady state cardio training shows it does not have a negative impact on muscle mass. We'll explore the science that answers the 'does cardio burn muscle' question.
“Approximately 30 to 40 minutes of cardio three to four times per week is typical of serious weightlifters and figure competitors,” says Giamo. “This amount of cardio will allow for muscle maintenance and strength gains without sacrificing the benefits of strength training.”
Strength training. Aim for two to three days per week of strength training. Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.
Evidence shows that lifting weights burns more fat and has more promising long-term results. However, the type of exercise that is better for a person ultimately depends on that person's goals, physical fitness, and capabilities. Most experts recommend a combination of the two for overall health and fitness.
Cardio has been shown to specifically reduce visceral fat, meaning belly fat. While it's clear weight training burns fat better than cardio, cardio training may target the waistline more specifically than lifting weights. That's a huge benefit, as many people are actively seeking to cut inches around the midsection.