What is better for weight loss?

‍

Anyone looking to reduce body fat and lose weight often asks themselves: Should I do more cardio or focus on strength training?

Jogging, cycling, or swimming burn energy during the workout. Strength training, on the other hand, supports muscle maintenance and improves strength and body composition.

But what is better for weight loss?

The answer: For sustainable fat loss, a combination of strength training, cardio, daily physical activity, and a balanced diet is usually most effective.

‍

How does weight loss work?

‍

To reduce body weight in the long term, you must consume less energy than you burn over a certain period of time.

This is known as a calorie deficit.

Daily energy expenditure is made up of, among other things:

‍

- Basal metabolic rate

- Digestion

- Daily movement

- Exercise

‍

Exercise supports fat loss, but your overall energy balance remains the deciding factor.

‍

How does cardio help with weight loss?

‍

Cardio training increases energy expenditure while simultaneously strengthening your cardiovascular system.

Typical examples include:

‍

- Jogging

- Cycling

- Swimming

- Rowing

- Elliptical training

- Brisk walking

‍

During a single session, cardio can burn more calories than traditional strength training, depending on the duration and intensity.

However, this does not automatically mean it is more effective for long-term weight loss.

‍

Why is strength training important for weight loss?

‍

When dieting, the goal should be to reduce body fat while maintaining muscle mass.

This is exactly where strength training plays an important role.

‍

It supports:

- Muscle maintenance

- Muscle growth

- Strength

- Stability

- Posture

- Resilience

‍

Muscle tissue requires energy even at rest. However, this effect is often overestimated. It is much more important that strength training helps to preserve as much muscle mass as possible during weight loss.

‍

What is the afterburn effect?

‍

After intense training, the body continues to require energy to return various processes to normal.

This additional energy expenditure is often referred to as the afterburn effect .

It can occur after both strength training and intense endurance training.

However, for long-term fat loss, your overall energy balance is significantly more important.

‍

What is HIIT?

‍

HIIT stands for High Intensity Interval Training.

It involves alternating between short bursts of intense activity and recovery periods.

For example:

‍

- 30 seconds of intense effort

- 60 seconds of recovery

- multiple repetitions

‍

HIIT can be a time-efficient workout, but it should always be adapted to your individual fitness level.

‍

Everyday movement is often underestimated

‍

It is not just your workout that determines your energy expenditure.

Daily activities also play an important role:

‍

- Walking

- Climbing stairs

- Cycling

- Housework

- Going for walks

‍

This type of movement is often grouped under the term NEAT – Non-Exercise Activity Thermogenesis .

Someone who works out three times a week but spends the rest of the day sitting may be less active overall than someone who moves around a lot every day.

‍

How often should you train to lose weight?

‍

A possible training week could look like this:

- Monday: Strength training

- Tuesday: Light cardio

- Wednesday: Strength training

- Thursday: Recovery

- Friday: Strength training

- Saturday: Endurance or outdoor workout

- Sunday: Recovery

‍

How often you should actually train depends on your fitness level, job, sleep, recovery, and personal goals.

‍

Nutrition remains crucial

‍

Even the best training plan can hardly compensate for a consistently high calorie intake.

If you want to reduce body fat, you should therefore also pay attention to your diet.

Important factors include:

‍

- sufficient protein

- vegetables and fruit

- high-quality food

- enough fluids

- appropriate portion sizes

‍

An extreme diet is usually not necessary for this.

‍

The scale doesn't tell the whole story

‍

Strength training in particular can improve body composition, even if weight loss is slow.

Therefore, in addition to body weight, other factors can be monitored:

- Body measurements

- Body fat percentage

- Muscle mass

- Training performance

- Progress photos

‍

The goal should not simply be to weigh as little as possible, but to have a healthy and capable body.

‍

Conclusion: Cardio or strength training?

Cardio increases energy expenditure and improves endurance. Strength training supports muscle maintenance, muscle building, and improves body composition.

For most people, a combination is therefore the most sensible approach:

Strength training + cardio + daily movement + nutrition + recovery

Everyone has different physical starting points, goals, and daily routines. That is why M&G Coaching in Zug tailors training individually to each person, ensuring sustainable fat loss, better fitness, and long-term health.

‍