Why You Should Lift Weights on your Weight Loss Journey
If cardio tends to burn more calories per session than lifting weights, then why do many people see better fat loss results when incorporating lifting into their routine?
the science of fat loss
To achieve fat loss, the main consideration is whether you’re successfully achieving a caloric deficit.
Nutrition, cardio, and step goals are the common ways individuals will strive for their weight loss goals, but today lifting has entered the chat.
The results from resistance training can often be more powerful than cardio when applied to the real world.
Even though science says high intensity cardio burns more calories within a session, there are also more factors than just the calorie burn that we have to take into consideration.
Other important factors include muscle compensations, postural issues, joint impact, and how challenging (or easy) it feels to show up to each cardio session.
Many also argue in favor of lifting because we have more energy demand post workout after lifting (also known as EPOC), and building muscle over time also increases your maintenance calories, making it easier to get into a deficit.
All of these factors can positively influence your results.
Cardio vs. strength training: which is better?
Trainers and coaches are forever battling between which one is the best, but in reality neither one is better than the other.
It really is a matter of figuring out what works best for you and playing around with finding the balance for yourself, based on your needs and preferences.
Make decisions based on your self care needs and preferences, as long as they keep you consistent.
Choosing the Right methods For You
Here are some facts that may help you decide which one is better for you right now.
You Should Choose cardio if:
It feels enjoyable and gets you the results you want
You also want to improve heart health and endurance
You’ve been wanting to explore the following types of exercise: running, sprint intervals, swimming, hiking, stair master, or cycling.
You Should Choose lifting if:
It feels enjoyable and gets you the results you want
You also want to improve your strength, muscle mass, or joint health
You experience muscular compensations or posture issues that you want to work through
You Should Choose a combo of both if:
Health & longevity are important to you
Variety and exercise variation feels more enjoyable for you
You have body recomposition goals (wanting to both build muscle and lose fat)
The BEST way to achieve fat loss is to strive for movement that is enjoyable, but which still allows for progress.
what we recommend for general health & longevity
Thinking more in longterm impacts, a healthy balance of strength training and cardio will be most powerful for promoting physical & mental wellness, while also assisting you in your weight loss.
Even if you don’t want to think of lifting as your weight loss tool, try to reframe it as a way to keep you balanced.
When balanced in our health, bodies, and minds, we create a more steady journey, with less obstacles to work through.
p.s. lifting Won’t Make You Bulky
While many people fear getting “bulky,” this appearance is typically the excess fat, usually now referred to as a “dirty bulk.”
This “dirty bulk” is when people often in strength sports eat large quantities of food for energy and calories, but won’t necessarily control the amount of fat gained in the process.
While strength training and “bulky” appearances are often seen as one in the same, this is not how it actually works.
If you remain in a caloric deficit while lifting weights, you will feel stronger, healthier, and leaner!
Final Notes
Lifting can be a powerful tool and hobby for many on their weight loss journey.
The BIG 3 reasons we think you should try lifting for fat loss:
It works.
It tends to lead to more sustainable, longterm progress.
It benefits overall health and longevity too.
If you’re convinced, but not sure where to start, there are several other resources you can utilize to get started - and just remember that perfection isn’t expected!
You can look into different training styles that you might enjoy: such as training with supersets, circuits, heavy weight, high rep, working with kettlebells, barbells, resistance bands, and trying out different exercise variations.
After a couple of weeks of consistency, we hope you start to feel more empowered throughout your journey, but if you’re struggling, we’re here to help.
Stay strong, friends!
