Cardio vs Weight For Fat Loss

25 Aug 2025 · 1 min

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1:15

In this instructional segment, Eric Roberts compares cardio and weight training for fat loss. He explains that cardio burns more calories during the activity but the body adapts over time, reducing the calorie burn per session. Weight training burns fewer calories during the workout, yet it builds muscle, which raises post‑exercise calorie expenditure (the afterburn effect). Roberts concludes that both modalities are useful, but the primary focus should be resistance training. He recommends lifting 2–4 times per week for 30–60 minutes, using heavy loads in the 5–10 rep range, while also maintaining a daily step goal of at least 6,000 and adding 2–4 sessions per week of 15–30 minutes low‑intensity cardio to support immediate calorie burn.

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Should you focus more on weights or cardio for fat loss? Cardio is going to burn more calories during the workout. This is beneficial for creating a calorie deficit. But what most people don't know about cardio is your body adapts to it over time and you'll burn less calories the more you do it. So if 30 minutes of cardio burned 400 calories, In a month, it might burn 380 and then 360. But lifting weights burns less calories during your workout. But because you're building muscle, you will burn more calories after your workout. So does this mean you should only lift weights and never do cardio? No, because they both have their role. Your priority exercise should be lifting weights. Aim for 2 to 4 times per week of 30 to 60 minutes, trying to lift heavy in the 5 to 10 rep range. Then for For cardio, focus on hitting a daily step goal of at least 6,000 per day. Then you can add in 2 to 4 times per week of 15 to 30 minutes of low-intensity cardio. This combination will take care of your calorie burn now and later.