Cardio vs Strength Training for Fat Loss – What’s Better?
“Neha, what do you think? Does cardio burn more fat or strength training?”
I had come back from jogging in the morning, I was a little tired, so Neha gave me water and asked –
“Well tell me the truth, how much belly fat did you lose?”
“Oh, it must have decreased a little, I did run 3 rounds of the park!”
But there was a little doubt in her eyes, as if she was saying,
“You just keep running, the belly will remain the same.”
Cardio – Bhaag Milka Bhaag Vibes
Look cardio means all those exercises in which your heart rate goes up, like:
Running or Jogging
Cycling
Swimming
Dancing (yes, steps on reels will also work 😜)
The benefit of cardio is that fat burning starts quickly. USA fitness experts also say that moderate to high intensity cardio of 30–45 minutes is best for fat loss.
But the problem comes here…
When you quit cardio, the fat comes back
Muscle mass can also be lost
Meaning, “you become thin, but also look weak”
Strength Training – The Real Hero of the Gym
"Neha, when you say 'I am looking fit', biceps also play a part in it, right?"
She hid her laughter, then said –
"Yes yes, your lifting dumbbell is also useful!"
In strength training you lift weights, or do bodyweight exercises like:
Squats
Push-ups
Deadlifts
Resistance Band Training
The magic of strength training:
Boosts your
metabolismFat loss continues
silently (even while sleeping!)
Helps in
body shaping – belly in and chest out!
What Do You Say About the Trends in USA?
Now people in USA are combining both Cardio and Strength Training. Why? Because:
Cardio burns calories quickly
Strength Training is best for long-term fat loss and body shaping
Fitness influencers and trainers say:
"Do strength training 3 times a week and mix cardio on other days."
Another popular concept is HIIT – High Intensity Interval Training, which combines both - a little cardio, a little strength. In USA, this trend has become a favorite for 2025.
Neha’s Words Touched My Heart...
One day I came back from the gym, I was a little sad.
"What happened?" – Neha asked.
"Just yaar, it's been 2 months, the weight hasn't reduced that much."
She looked at me and said –
"Ankit, don't just look at the numbers. You look healthy, confident. And you are perfect for me."
That day I realized that fat loss doesn't just happen on the scale, it also happens on the feel.
And when you get support from someone close to you, every workout has a double effect.
So What Should I Do Bhai?
It’s a simple thing:
If you just want to
lose weight quickly – cardio is fine.
But if you want a
strong and lean body – definitely add strength training.
Neha and I now workout together:
Monday-Wednesday-Friday – Strength Training
Tuesday-Thursday – Evening walk or Dance Reels (
Neha’s favorite 😄)
Sunday – Cheat day & Movie!
My Personal Desi Tip:
“Listen to your body’s signals, not Instagram’s.”
Every body is different.
Experiment on yourself, but with patience.
And yes – a support system like sleep, water, and Neha is a must!
Final Verdict – Cardio vs Strength Training for Fat Loss
| Feature | Cardio | Strength Training |
|---|
| Calorie Burn (Immediate) | High | Moderate |
| Calorie Burn (After Workout) | Low | High (due to EPOC) |
| Muscle Gain | No | Yes |
| Long-term Fat Loss | Moderate | High |
| Body Toning | Low | High |
| Best Combo | Cardio + Strength (HIIT style) | Cardio + Strength (Alternate days) |
Should I Write One Last Dialogue of Neha?
"Being slim is not important, being healthy and happy is important. So do what makes you strong, not just slim."
And I have forgotten only cardio…
Now I am also doing strength with Neha 💪❤️
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