Weight Loss Quiz: Cardio or Weight Lifting?

Aug 22nd, 2018

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Category: Workout

Weight Loss Quiz: Cardio or Weight Lifting?

Weight Loss Quiz: Which is better for Weight Loss? Cardio or Weight Lifting?
By: Hasan Adkins
NASM Weight Loss Specialist with a SLIGHT Lasagna addiction.
One question that accelerates around the weight loss track with Usain Bolt’s speed is:
What is better for weight loss, cardio or weight lifting?
And the answer gets to the finish line faster than the question is that you need both cardio and weight lifting to lose weight.
Weight or resistance training (yoga, pilates, swimming, walking) builds lean muscle, eliminates “jiggle,” and eliminated unwanted body fat.
Cardio exercises such as running, walking or biking burn calories, but also keep your heart healthy and circulatory system in great condition. The Mayo Clinic suggests 150 minutes of normal training a week, or 75 minutes of rigorous training during the same period.


1. Why do you need to do cardio?
Cardio burns calories, and the more calories you burn, the more weight you shed. If you have ever asked google how you can lose weight, the majority of the answers will tell you that you have to burn more calories than you eat. This is 100% true, but I’m sure you know this and it’s not as simple as that, especially if you have no idea how to track your calories.
Cardio’s immediate benefit to you is that it increases your energy levels and leaves room for you to have occasional cheat foods and some happy hour fun with your friends.
2. What kind of cardio is best for weight loss?
The Lebron James of weight loss cardio would be high intensity interval training, commonly branded as HIIT training.
Basically, complete a “hard” sprint for 30 seconds and then rest for 15. This would complete one round, which you would go on to repeat 15 times. This method works best for busy people with longer work hours and decreasing personal time.
Here are some examples of HIIT Cardio:
  • Ropes
  • Sprints
3. How long do you need to do cardio for?
You need to do cardio for a total amount of 150 minutes a week. What you can do is divide that by how many days a week you are committed to working out. For example: if you want to work out 4 days a week, you would complete 4 sessions for 38 minutes.

Weight Lifting

1. Why do you need weight training for weight loss?
You need these workouts to tone, shape, and build muscle. While cardio burns fat and increases energy, you can look “flabby” or “jiggly” if you neglect resistant training.
Resistant training also allows your body to burn calories outside of the gym (we call it afterburn) so that you can work out more efficiently. This means you will see better and longer lasting results without being on a carb-free diet.
2. What exercises Should I be doing?
  • Goblet Squats
  • Reverse Lunges
  • Push-ups
  • Military presses
  • TRX Squat to Row
These exercises work at least two muscle groups at one time, getting you faster results in less time.
Lower body workouts should be 4 sets and 15 reps.
Upper body workouts should be 3 sets 6-10 reps.
3. How long do you need to lift weights for?
My online clients have had the most success with two whole body workouts.
I know what you’re thinking; “my friend said you have to work out for at least 1 hour to see results.”
They could be correct, but for your specific situation, you are looking for a sustainable, result-based solution in a time efficient manner. Scheduling a 1-hour workout 4 times a week will not work on a longer-term basis.
Your Assignments:
  1. Schedule 3-4 cardio sessions a week for 38 minutes.
  2. Schedule 2 whole body workouts for 30 minutes each.
  3. Find a support buddy to hold you accountable and see it through.
If you found yourself agreeing with what I said, but you still have not taken action, feel free to reach out to me at authentichas.com
One more thing.
If you found this information valuable, we would appreciate it if you could share it with a friend.
Lasagna and Peace.
-Coach Has
Links below for further reading:

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