Best Exercise for Weight Loss: Cardio vs Weight Lifting

  • Possible Pat
  • February 12, 2018

Exercising is crucial when you are trying to lose weight. It burns off additional calories that you are taking in, but with so many types of exercise out there it can be hard to determine what will be the most effective for losing weight.

This is something I am asked about all the time: What type of exercise is best for losing weight?

Most people know that I started my journey by walking back and forth to Walmart every day to get my meals, and that was the beginning of my exercise routine. At the time my exercise choices were limited and walking was my best option.

Since this time my routine has definitely changed, and I spend a lot of time lifting weights, something I didn’t do in the beginning. This can raise the question of whether or not cardio or lifting weights works better for losing weight.

Using Cardio to Lose Weight Burns More Calories Per Session

Cardio is a popular form of exercise that can be done almost anywhere. For me, this was walking back and forth every day from Walmart to buy my meals. Eventually, it would evolve to jogging and incorporating HIIT workouts into my routine.

⚡️ Check out this HIIT workout that you can incorporate into your life

When measured, cardio easily burns more calories in the same amount of time that you would spend lifting weights, making this form of exercise a great choice if you are looking to shed pounds.

And typically, the more you weigh while doing cardio, the more calories you will burn per session. If you had a lot of weight to lose as I did, this is good news.

Cardio does help you burn a lot of calories and can be more beneficial during a session if you are trying to lose weight, but does this make it the best form of exercise for weight loss?

How Lifting Weights Helps You Burn Calories Longer

Burning more calories per workout session makes cardio a great option, but lifting weights is also useful for losing weight because you continue to burn calories throughout the rest of the day.


Because you typically build more muscle lifting weights than you would from cardio and muscle burns calories even while at rest.

When you lift weights, you don’t just burn calories, you also build muscle and this muscle, in turn, burns more calories once you have completed the workout. This means you can end up burning more calories in a single day than you would during a single cardio session.

Lifting weights helps to give your metabolism a boost, and this can last up to 38 hours after you have finished working out. This means you could still be burning more calories from the workout you completed yesterday.

I like a workout that continues to work for me, even after I’m done.

This can make lifting weights a great way to burn more calories and lose more weight.

Combine Cardio and Weight Lifting to Burn More Calories

Both cardio and weight lifting can help you burn calories and lose weight, and the best option is to do both.

You don’t have to choose between cardio and lifting weights, but instead, you should be able to incorporate both into your workout routine.

When your workout contains both cardio and weightlifting, you maximize the calories burned during the workout, while also keeping the progress going long after you have finished.

How Diet and Exercise Work Together

Have you ever heard the phrase that you can’t out-train a bad diet?

It’s true.

If you aren’t eating right, then it doesn’t matter what type of exercise you are doing or how long your workouts last. You can lift weights all day, but if your diet sucks and you are continually eating the processed, junk food, you won’t be making much progress.

Being on a meal plan helps you avoid this trap so you get the most out of your time at the gym. Don’t waste your time at the gym, but instead use your diet to help you conquer your weight loss and make the most of your workouts. Let your personal nutritionist help you figure out what foods you should be eating to maximize your weight loss and what you should be eating before your workout even begins.

I had tried to lose weight in the past and back then, I figured I just needed to start exercising. I thought that if I exercised and moved more, the weight would begin to come off.

But it didn’t, and that was because of my diet. I didn’t change my diet, and I kept eating all the food that had me gain the weight in the first place. I know from experience that exercise without nutrition just doesn’t work.

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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