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Which is better for burning fat cardio or bodybuilding


Which is better for burning fat cardio or bodybuilding

Which is better for burning fat cardio or bodybuilding

Tired of performing long cardio sessions but unable to see results? Or have you tried lifting weights in the gym for a few days but no progress? When you are looking to lose weight, which is better to burn cardio fat or iron, there is actually one of two ways you can follow which is to do cardio or iron exercises. All of these come with their own advantages and disadvantages. It all depends on the type of exercise you choose.

Cardio or bodybuilding ?

Bodybuilding exercises 

There are many benefits of lifting weights, from adding muscle strength and endurance to boosting overall bone density. Moreover, these include:

Increase muscle mass and thus metabolism (exercise more muscle = burn more calories).

Weightlifting not only helps shredding body fat but also "tones" your body by making your core muscles visible like chest and chest muscles.

Quick fact: weight training burns fewer calories during a workout session, but it does burn more calories after the session.


Cardio exercise has been considered the most common source of weight loss among people living in the late 1990s. Men and women believed that spending hours jogging in the park or taking part in a long marathon would simply spare all belly fat. However, cardio plays an essential role in reducing iron exercises and brings amazing benefits such as:

Cardio is a great source for a good amount of blood flow and circulation throughout the entire body enabling the proper functioning of all the organs of the body. 

Also, if it is performed outdoors during the day, then our body will get enough vitamin D which is also beneficial for our body and immune system.

Moreover, it significantly reduces stress level, increases lung capacity, and reduces the risk of heart attacks and high cholesterol.
Quick fact: Cardio burns more calories during a session, but it burns fewer calories after a training session.

High intensity interval training

Another plus apart from cardio and iron training is the high-intensity interval training, or HIIT. HIIT is the type of training in which you engage your body in short bursts of intense training and reduce intensity for a short period of time to recover. HIIT typically lasts between 10 to 30 minutes and studies have concluded that HIIT exercise can burn 20% to 30% more calories than any other form of exercise. This doesn't mean you can neglect other forms of exercise, rather, give yourself a good mix of exercises to help you lose weight and gain strength.

What kind of exercise should you do?

The American College of Sports Medicine (ACSM) has conducted studies on fitness and provides quality exercise advice based on their research. Studies have concluded that you need to exercise more than 150 minutes per week whether you are doing cardio or iron training if you are looking to lose weight.

Another study concluded that weight training may not be effective for you if you are trying to lose weight, but it can be a great way to build muscle. The ACSM had 119 overweight people to take a test, half of whom did only cardio while the other half did not do both weight training and cardio. After eight months, people who did both forms of training lost weight and gained muscle, and those who only did cardio lost the most.

Is training sufficient?

Yes, training is a great start, but there is no such thing as losing weight unless you are on a proper diet.

 You cannot lose weight no matter how much you train if you do not improve your diet. That being said, diets and workouts go hand in hand. 

Studies compared a person who relied solely on a diet against someone who improved their diet and trained side by side. The study concluded that the trained person was able to maintain his / her weight for a longer period after stopping the diet.

So which one wins?

When it comes to reducing body fat and at the same time shaping your body, modern science and fitness experts have realized that it is the right combination of both cardio and iron exercises that show fast and long-term weight loss results on the human body. Moreover, factors such as diet (eating the right amount of macronutrients and micronutrients daily) plus getting good sleep and rest are proving equally important in achieving your weight and other fitness goals.