Cardio vs weights: which is better for fat loss (the answer will surprise you)

Short answer: weights are better for changing your body composition. Full answer: it depends on your goal. But if you can only choose one, choose weights.

What burns more calories (surprise)

• 30 min running: ~300 kcal during + 50 kcal after
• 30 min weights: ~200 kcal during + 200 kcal after (EPOC effect)
• Each kg of muscle burns 50-70 extra calories per day at rest
• Long-term conclusion: weights win

The problem with only cardio

• You lose muscle along with fat (skinny-fat look)
• Your metabolism drops (less muscle = fewer calories at rest)
• Your body adapts: you need more cardio for the same result
• Repetitive injury risk (knees, hips)

The perfect combination

• 3-4 days weights (full body or upper/lower split)
• 2 days moderate cardio (brisk walking, cycling, swimming)
• 1-2 rest days (muscle grows when you rest)
• Never do cardio before weights (save energy for lifting)

Renzy generates personalized gym routines based on your equipment and goals. Upload photos of your gym, choose frequency, and AI creates your optimized training plan.