“I need to do more cardio to burn fat.”

You’ve heard it. Maybe you’ve even believed it. But the idea that cardio is better than strength training for fat loss is outdated, misleading, and (honestly) holding many people back—especially women.

Let’s break it down.

🧠 What Actually Causes Fat Loss?

Fat loss happens when you’re in a calorie deficit—burning more calories than you consume. Cardio can help burn calories, yes. But it’s not the only way. And it’s not always the most effective way.

Strength training does two powerful things cardio can’t:

1. Builds lean muscle – Muscle is metabolically active, meaning it burns more calories even when you’re not working out. The more lean muscle you carry, the higher your basal metabolic rate (BMR), which means you burn more calories throughout the day—even while sleeping or binge-watching your favorite show. Unlike cardio, which mainly burns calories during the workout itself, strength training creates an afterburn effect (known as EPOC—Excess Post-Exercise Oxygen Consumption), allowing your body to continue torching calories for hours post-workout.

2. Changes your body composition – Lifting weights helps you reduce fat while preserving and building muscle. This improves your body composition—how much fat versus muscle your body carries—which is a better indicator of health than just weight on the scale. You may weigh the same or even more, but look leaner, tighter, and more toned. Cardio may help with fat loss, but without resistance training, you risk becoming a smaller version of the same shape instead of sculpting a stronger, more defined physique.

💡 Cardio burns calories now. Strength training helps you burn calories later, too—and shapes your body in ways cardio simply can’t.

🏋️‍♀️ Benefits of Strength Training for Fat Loss

• Increases resting metabolic rate
  Lean muscle requires more energy to maintain than fat. That means the more muscle you build, the more calories you burn even when you’re not working out. This is why strength training has a compounding effect on fat loss—your body becomes more metabolically efficient, turning you into a 24/7 calorie-burning machine.

• Improves insulin sensitivity (helps with fat storage control)
  Resistance training improves your body’s ability to use insulin efficiently. This helps prevent blood sugar spikes and crashes and makes it easier for your body to use carbs as fuel rather than store them as fat—especially around the midsection.

• Preserves muscle mass while dieting
  When you're in a calorie deficit, your body doesn’t just burn fat—it can also break down muscle for energy. Lifting weights sends a strong signal to your body to hold onto that precious lean tissue. The result? More fat lost, less muscle wasted.

• Improves posture, strength, and confidence
  Regular lifting helps correct muscular imbalances, leading to better alignment and posture. Plus, getting stronger physically often translates into feeling stronger mentally. There's nothing like hitting a personal best to boost your confidence!

• Shapes your body rather than just shrinking it
  Cardio alone may reduce the number on the scale, but it won’t define your curves, improve muscle tone, or lift your glutes. Strength training sculpts your physique so you not only weigh less but look and feel stronger, tighter, and more athletic.

You can lose “weight” with cardio—but that might include both fat and muscle, which can backfire by slowing your metabolism. Strength training helps you keep what matters and burn what doesn’t.

🏃‍♀️ So Is Cardio Bad? Not at all.

Cardio is not the villain here. It’s a powerful tool when used wisely. While strength training lays the foundation for fat loss and metabolic health, cardio supports your goals in different, essential ways:

• Supports heart and lung health
  Aerobic exercise strengthens the heart muscle, improves circulation, and boosts VO2 max, which is your body’s ability to use oxygen efficiently. A strong cardiovascular system improves endurance, reduces your risk of chronic disease, and helps you recover faster between sets during resistance training.

• Can reduce stress and improve mood
  Cardio increases the production of endorphins—your body’s natural mood lifters. It also helps regulate cortisol levels, which is especially helpful during periods of high stress or poor sleep. A brisk walk or light jog can be a mental reset as much as a physical one.

• Helps increase total calorie burn
  Cardio, especially in longer or more intense sessions, adds to your daily energy expenditure. When combined with a consistent strength training program, it can help you achieve a moderate calorie deficit without drastically cutting food intake. Plus, it encourages movement outside of your training sessions.

The key is balance—and prioritizing resistance training as the base of your fat loss strategy. Think of cardio as the supporting actor to strength training’s lead role: valuable, essential even, but not the star of the show when it comes to sculpting your body. Cardio still has amazing benefits:

• Supports heart and lung health

• Can reduce stress and improve mood

• Helps increase total calorie burn

The key is balance—and prioritizing resistance training as the base of your fat loss strategy.

📊 Real Talk: What Works Best?

The science supports a combination approach:

• Strength training 2–4x/week

• Moderate cardio 1–3x/week (walking, biking, swimming, etc.)

• High protein diet + small calorie deficit

That’s the recipe. Simple. Sustainable. Smart.

✅ TL;DR:

Cardio burns calories during the workout. Strength training burns fat after.

If you want a leaner, stronger, more toned body—start lifting.

❓ FAQ

Q: Should I stop cardio completely?
A: No! Keep it in for heart health, recovery, and extra movement. Just don’t rely on it alone for fat loss.

Q: Will I get bulky if I lift weights?
A: No. Building muscle takes time, effort, and the right nutrition. You’ll look more toned, not bulky.

Q: I love running. Can I still lift?
A: Absolutely. Lifting will complement your cardio and help protect your joints from overuse.

Q: I only have time for one—should I choose lifting or cardio?
A: Lifting wins for fat loss, body shape, and long-term metabolism. If it’s either/or—pick strength training.

📖 Ready to Train Smarter?

Check out our:

• 💪 Strength Programs for Fat Loss

• 📅 Personal Training in Vancouver

• ⚖️ Custom Macro Plans

📚 Sources:

• Willis, L.H. et al. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology.

• Strasser, B., & Schobersberger, W. (2011). Evidence for resistance training as a treatment therapy in obesity. Journal of Obesity.

🔖 Bonus:

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