The Top 4 Reasons to Prioritize Lifting Over Cardio for Fat Loss

Last week, after posting up my progress pictures in THIS article, I received this question:

“During your fat loss period did you do mostly weight training, cardio, or a combination of both?  I’ve heard from some trainers that during fat loss, a person should mostly do cardio and not weights to lose a good amount of fat and then focus on building muscle. What are your thoughts on that?”

This is a very common question.

During my fat loss phase, I placed a huge emphasis on lifting. One, because I love to lift, and two because it’s more fun for me.

I rarely did cardio, not because it’s bad for you (it’s obviously not), but because I was lifting 5-6 times per week and seeing good results from my diet and lifting program.

In today’s article, I’ll share the top 4 reasons why you should focus more on resistance training than cardio if fat loss is your goal.

#1 Lifting Weights Will Give Your Body Shape

female strength training

If you want a leaner and more defined body then lifting weights is the way to go.

Unfortunately, many people take bad advice and avoid lifting while trying to lose weight because they think it’ll bulk them up.

If you’re in a caloric deficit (the number one requirement for fat loss) then lifting weights will help preserve muscle mass.

This is crucial to getting the lean and shapely look so many people are after.

But, if you only do cardio combined with a scantily clad diet, you’ll risk losing muscle mass and wind up skinny fat.

No bueno.

Want a great butt? You’ve got to lift the iron and you’ve got to lift it a lot.

Avoid the skinny-fat look by focusing on resistance training when dieting.

#2 Lifting Is More Fun

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Of course, this might just be my opinion, but I think many would agree that cardio can be kind of boring.

Unless you’re an avid runner or cyclist, you don’t really love doing the same activity for an hour straight.

The importance of enjoying the exercise you’re doing, like lifting, is that you’re more likely to stick to it.

The more likely you stick to something, the more effective it’ll be for fat loss.

I’m not saying lifting weights should be easy.

Far from it actually.

But, it should be something you enjoy. The more you get into lifting the more it’ll grow on you and you’ll learn to appreciate what it can do for your body.

The awesome thing about lifting is that there are so many different styles of resistance training you can do.

You can do powerlifting style training.

Or bodybuilding.

Free weights, circuits and Olympic lifting.

For fat loss, whatever you can stick to consistently will be the best way to lose fat.

#3 Lifting Burns More Calories than Cardio

When thinking about calories burned it’s important to look at both during the session and after the session. Cardio most likely burns more calories during the workout than weights, but once your cardio session is over you don’t continue to burn calories.

However, with weight lifting, you’ll continue burning calories while sitting on your butt due to something called EPOC, or Excess Post-Exercise Oxygen Consumption. EPOC is greater in higher intensity activities such as lifting weights.

So, keep in mind that it’s not only about calories burned during exercise, but also calories burned after as well.

Resistance training will keep you burning calories even after you’ve finished your workout.

#4 Lifting Will Give You More Confidence

More confidence could mean better fat loss results.

Nothing feels better than getting stronger in the gym, hitting a tough workout, and seeing your hard work pay off.

The mental aspect of fat loss is arguably even more important than the physical side.

I’ve worked with numerous online clients that report feeling more confident as a result of the strength they’ve built in the gym through lifting.

Not only will your body fat decrease by lifting weights and eating right, but your confidence will soar and you’ll achieve the results you’ve been after.

Wrap Up

While I give the clear edge to lifting over cardio for fat loss, this doesn’t mean you can’t do both.

If fat loss is your goal and you want to look your absolute best then make it a priority to lift weights at least 3 days per week while being mindful of your nutrition. Sprinkle in some low-intensity cardio and HIIT 1-2x per week for the ultimate fat loss plan.

Do you want more info to help you set up your own fat loss diet? Simply fill in your info below and I’ll send you a free copy of my 10 Commandments of Fat Loss manual.

Grab Your FREE Fat Loss Guide Now

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