Strength training is better for long-term fat loss, but combining both is optimal. Whilst cardio burns more calories during the workout itself, strength training increases your metabolic rate for up to 48 hours afterwards and builds muscle that burns calories even at rest. The science is clear: if you only have time for one, choose weights.
But for maximum results, you need both.
I've trained hundreds of clients around Baker Street and Marylebone, and this debate comes up constantly. Everyone wants the "best" option because time is limited. Here's what actually matters.
For personal trainers in Marylebone, speak to Lizzie Bell on 07590 622020 or get in touch here.
Does Cardio Really Burn More Calories Than Weights?
Yes, during the workout itself. A 45-minute run might burn 400-500 calories, whilst a 45-minute weights session burns around 200-300 calories.
Sounds like cardio wins, right? Wrong. Strength training creates "afterburn" (excess post-exercise oxygen consumption), meaning you continue burning elevated calories for 24-48 hours post-workout whilst your muscles repair. More importantly, building muscle increases your basal metabolic rate permanently.
Think of it this way: cardio rents calorie burn, strength training buys it.
What Happens If You Only Do Cardio for Fat Loss?
You'll lose weight initially, but a significant portion will be muscle mass along with fat. This is called "skinny fat"; you're lighter on the scales but still lack definition and have a slow metabolism. I see this constantly with clients who've been pounding the pavements from Soho to Regent's Park for months without touching a weight.
They're lighter but not leaner.
Excessive cardio without strength training also increases cortisol, which can actually promote belly fat storage. It's counterproductive if fat loss is your goal.
Can You Build Muscle and Lose Fat Simultaneously?
Yes, especially if you're new to strength training or returning after a break. This is called body recomposition, and it's the holy grail of fitness.
It requires progressive resistance training, high protein intake (2g per kg body weight), and a modest calorie deficit of around 300-500 calories below maintenance.
Cardio can support this process by creating additional calorie deficit without compromising recovery, but it shouldn't be your primary focus. Two to three strength sessions per week plus two cardio sessions (or simply walking 10,000 steps daily) is the sweet spot for most people.
What's the Best Fat Loss Approach for Busy Londoners?
Prioritise strength training three times per week, then add walking or cycling as daily movement. If you're training for something specific like the London Marathon, obviously running volume needs to increase, but maintain at least two strength sessions to preserve muscle mass during high mileage training.
For time-crunched professionals, strength training gives you the most bang for your buck. Forty-five minutes of well-structured resistance training beats ninety minutes of steady-state cardio for fat loss every single time.
Bottom line: lift weights for body composition, add cardio for cardiovascular health and extra calorie burn, and walk everywhere you can.
Have a great week
Lizzie
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