Is Cardio or Weights Better for Fat Loss? Use Both
The best plan uses both. Lifting weights builds muscle, and muscle helps you look firm as you lose fat. Cardio burns energy and helps your heart. Food matters most of all. Try three days of weights and two or three days of cardio each week. American Muscle & Fitness has both, open 24/7.
Part 1
What weights do
- Build and keep muscle
- Make you stronger for daily life
- Help you look toned, not just smaller
- Help keep your bones strong
When people diet without lifting, they can lose muscle too. Lifting helps you keep it.
Part 2
What cardio does
- Burns energy while you do it
- Helps your heart and lungs
- Helps your mood
- Is easy to start
Walking counts. So does the bike, the stair machine and the sled.
Part 3
A simple fat loss week
| Day | Workout |
|---|---|
| Monday | Weights: legs and core |
| Tuesday | Cardio: 30 minutes brisk walk on the treadmill |
| Wednesday | Weights: upper body |
| Thursday | Cardio: 20 minutes bike or sled pushes |
| Friday | Weights: full body |
| Weekend | Walk at Portage Lakes State Park or rest |
Part 4
Food is the big one
You can not out-train a bad diet. Eat lots of protein and plants. Cut back on sugary drinks. Most people do well losing about 1 to 2 pounds a week. Read how much protein you need.
Part 5
Start here
See our weight loss gym page. Like cardio? We have a full cardio area. Ready to join? See memberships. Or book a free visit.
Keep reading
More Guides
- What Is a Good Slam Ball HIIT Workout?
- How Much Protein Do I Need?
- How Do I Meal Prep for the Gym?
- How Do Night Shift Workers Fit In a Workout?
- How Do I Start Strength Training After 60?
- How Should a Woman Start Lifting Weights?
Ready to start? Join online, see our prices or book a free visit.
Questions
Common Questions
Can I lose fat with just weights?
Yes, if your food is in check. Adding some cardio helps your heart too.
- Lift 3 days
- Eat protein
- Walk daily
- Sleep well
Should I do cardio before or after weights?
Do weights first if strength is your goal. Do cardio after.
- Warm up 5 minutes
- Lift fresh
- Cardio last
- Or split days
How fast can I lose weight safely?
About 1 to 2 pounds a week is a safe pace for most people. Ask your doctor about your own plan.
- Go slow
- Keep muscle
- Track food
- Be patient