There is a very common believe than in order to lose fat we should be doing hours of cardio...

For many years ( now a days as well) people chose to hop on a treadmill or just go for a run in the park as they were told that in order to lose this extra weight they should do cardio workout.

And if the cardio workout 2-3 times a week doesn't help them - they should do it 5-7 times a week...


No surprise so many people gave up after couple of weeks.

Imagine you are a beginner, person who doesn't like to run, BUT everyone is telling you that in order to lose weight you need to run, spin, cycle, row - you name it.

How long can you last in such a regime? What if you don't see results or you plateau?

Luckily, the research was done and there is a good news..

You DON'T need to spend hours doing cardio in order to lose weight.

WHAT? So what should I do? What workout to chose?

The research shows that more beneficial and more effective workout ( when your goal is to lose body fat) is STRENGTH training.


More muscle mass you have more energy you burn.

When you build muscle you are, in effect, building a bigger engine—and what does a big engine do? It burns more fuel.

Even when you aren’t working out your “engine,” it is running—meaning that you are burning more fat and calories even at rest than you would without the strength training. When you do high reps or intense weight training it boosts your metabolism, which remains elevated even after you stop working out. This is called “Excess Post-Exercise Oxygen Consumption,” or EPOC.

When you incorporate strength training into your weight loss efforts you can experience an elevation in your metabolism, or EPOC, for far longer than usual. One study’s results showed the effects lasting for as long as 38 hours after your workout ends. This means that even when you stop weight training, your body is still burning calories. On the other hand, when you stop your cardio, your calorie-burning power stops as well.

People do experience faster weight loss when they do cardio as opposed to weight training, that much is true, but what you’re losing is worth consideration. In terms of weight loss programs, cardio is the sprinter while weight training is the long-distance runner.

You burn more calories when you do cardio, but this stops when your workout ends. Weight training is the opposite. When you stop training, your body keeps burning. This makes your body a powerful fat-burning machine over the long term. Not only do you get a body that looks fit, you also have the added advantage of a stronger body that burns more calories at rest, resists osteoporosis, and is less prone to injury.

Adding strength training to your fitness routine is easy and fun to do, because let’s be honest, how much fun can running in place for hours on end actually be? Talk to a strength coach or trainer, learn the correct form, and take your workouts to a whole new level.

So, what are you choosing- STRENGHT or cardio?

  1. “Strength training can burn fat too, myth-busting study finds.” Science Daily. 22 September, 2021.

  2. Tinsley, Grant. “Cardio vs. Weight Lifting: Which Is Better for Weight Loss?” Helathline. 24 October, 2017.

  3. Willis, Leslie H et al. “Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.” Journal of applied physiology (Bethesda, Md. : 1985) vol. 113,12 (2012): 1831-7. doi:10.1152/japplphysiol.01370.2011

  4. Scott, Christopher. “The Science Of Weight Loss Loves Hard And Heavy.” Breaking Muscle. 20 March, 2018.

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