Burn Fat Faster: The Truth About Cardio vs. Resistance Training

When people think about losing fat, cardio is usually the first thing that comes to mind. We’ve all heard that it keeps you in the fat burning zone, especially with low intensity options like walking or jogging. And while that sounds great in theory, using fat for energy during long aerobic sessions, the practical results often fall short.

Here’s the truth. Low intensity cardio doesn’t burn as many calories as people think. Because it’s lower in intensity, it doesn’t demand much energy. So unless you’ve got an hour or more to spare regularly, the calorie burn won’t add up fast enough to make a big dent in your fat loss goals.

Now enter resistance training. Lifting weights or using your own body weight pushes your body in a different way. You’re engaging large, high threshold muscle fibers that demand more fuel. That means a higher calorie burn, not just during your workout but long after it’s done. This is thanks to something called EPOC, or excess post exercise oxygen consumption. This afterburn effect can boost your metabolism for up to 36 hours and increase your calorie burn by up to 33 percent.

But it doesn’t stop there. Resistance training also helps you build and preserve muscle, which is crucial when you're losing fat. Muscle tissue is metabolically active, so the more you have, the more calories you burn at rest. Cardio doesn’t do this. In fact, relying only on cardio for fat loss can lead to muscle breakdown over time.

To get the most fat burning benefit out of resistance training, focus on compound movements that hit multiple muscle groups. Think squats, deadlifts, rows, pushups, and lunges. Use enough weight or resistance to challenge yourself in the 15 to 20 rep range, and keep your rest short to maintain intensity.

Metabolic resistance training styles like circuit training or intervals are especially effective. You’ll move quickly, sweat hard, and torch calories while strengthening your entire body. All in less time than a long cardio session.

To be clear, cardio isn’t useless. It’s still great for endurance and heart health. But if your goal is to burn fat efficiently without living at the gym, resistance training should be front and centre.

Want help putting together a fat burning workout plan? Reach out. I’ll help you combine the best of both worlds so you can train smarter, not just harder.

Emmanuel Ofori

Your friendly neighbourhood fitness professional