Cardio vs weight training for weight loss-the best of both worlds

Weight loss has always been a big topic of discussion, which is the best way to lose weight, is it best to just follow a good cardio program? is it best to simply train with weights for higher reps? or should I skip both and only follow a low fat diet?

There are many other ideas out there like the trending Keto diet, but when it comes to following a diet I feel that it is a good principle to follow a well balanced diet of fruits and vegetables as well as good sources of proteins to receive a well rounded balance of nutrition to guide you in your weight loss journey.

Getting back to the topic of discussion, which system of training is best for weight loss, when it comes to cardio vs weight training for weight loss, you would be getting the best of both worlds by combining the two of them together.

The benefits of cardio

Throughout the history of physical fitness training the general theory has always been a system that will get your heart rate up and maintaining a good steady pace at whatever the activity that you are engaging in to achieve a level of fitness through work times force equals resistance and an equivalent outcome of weight loss.

There are many various forms of physical activity a person can engage in to achieve these results but the question always comes up, which way is the best? I would recommend the way that works the best is whatever way works best for you, it also depends on which way you find the most enjoyment in.

After all, fitness should be a way of life so which ever way you decide upon its going to be something that you will, or at least should be doing for a long time.

Whether you are into outdoor activities such as jogging, running, swimming, biking or hiking or its many various forms of indoor cardio, any of these activities will be sure to give you the benefits that you are looking for in achieving your goals.

The benefits of weight training

There are many benefits to weight training, now when I am talking about weight training, I am not just talking about building muscle, you can train with lighter weights and do higher reps to lose weight and this can be a very effective way of losing weight to supplement your weight-loss program with your diet.

Typically with my training articles I generally talk about lifting heavier weights for a moderate amount of reps generally between 8-10 reps, but in this article I will be talking about using lighter weights for higher reps, generally within a range of 20 to 25 reps.

When you are using a weight that you can only do between 8-10 reps, you are not raising your heart rate fast enough to achieve a metabolic state like you would when training with weights that are light enough to achieve between 20 to 25 reps.

When weight training for higher reps and less rest between set’s, you will raise your heart rate to a higher level, maintain that higher rate and increase your chances of burning more calories and achieving a higher rate of weight loss.

Achieve better results combining the two

When it comes to cardio vs weight training and which is the better of the two for weight loss, it would be in your best interest to combine the two of them together to achieve the best possible results.

You should have at least three days out of the week set aside for a workout program to achieve your desired results, especially for someone who is a little newer to physical conditioning, this will help you to condition yourself to a higher fitness level so that you can condition yourself to a higher work load.

Once you have achieved a solid foundation in establishing a higher fitness level, you can then increase your training days to four or five days a week and shoot for targeting a regimen of cardio and weight training for best results in weight loss.

Start out with at least fifteen minutes of cardio and once fifteen minutes becomes easy you can always increase your time from there. It’s a good idea to get at least fifteen minutes of cardio in because anything less than that will likely not increase your metabolic rate high enough to induce weight loss.

Once you have finished your session of cardio you can then move on to a brisk weight training session including weights that are light enough for you to accomplish 20-25 reps and keep a minimal amount of rest between set’s of no greater than 30 seconds so that you can maintain a good heart rate.

A Clean diet for best results

What would be a successful weight loss program without an appropriate weight loss diet to follow, as important as weight training and cardio is for weight-loss and done in the right manner that you can achieve weight-loss in a progressive enough fashion, it is still very important to follow a good clean diet for best results.

When I am talking about a good clean diet, I mean one that’s high in a good source of carbohydrates like fruits and vegetables, as well as many great sources of protein like fish, chicken, tuna, nuts and Greek yogurt is another great option.

But for a weight-loss diet, as far as your carbohydrate consumption goes I would suggest keeping your carbohydrate intake rate lower, because if you have too high of a rate of carbohydrates in your diet, it can cause your weight loss results to diminish.

When you are in a diet process to lose weight, it can cause you to lose muscle mass, so my suggestion would be to keep your protein intake higher so that it can prompt better weight-loss results, but also will help to maintain your muscle mass.

Detox for better results

Detoxing with smoothies is a great way to juice up your diet and weight loss program. Detoxing is a good way to cleanse your system and to help promote better weight-loss accompanied with a clean diet and cardio as well as weight training.

It is necessary to detox your system from toxic substances as a way to rejuvenate your system, detoxification is the removal of toxic substances from the living organism and carried out by the liver.

One form of toxins are pesticides, there are many excellent sources of organic foods as well as many good sources of produce. some of these sources of produce have thick skins or thick peels which will help lessen chances of contamination.

There are many sources of food that you will definitely want to avoid like processed foods as well as fast food, other sources could include fried food, red meat, dairy products, caffeine as well as sugar and alcohol, the list could go on but I am supplying a link here that will give you some more information on this subject.

My recommendation is that along with eliminating your diet from foods that are filled with toxins, you can add in addition with a clean diet, smoothies which are easy to make and delicious, you can enjoy them everyday and even when you are on the go.

Having a delicious smoothie first thing in the morning would be a good way to kick off the day, you can start your morning with a smoothie for breakfast, and then for lunch an excellent choice could be a chicken salad and a grapefruit smoothie.

Another great idea that you might like to put into practice is keeping a goal, aim for a specific weight-loss point that you would like to achieve within a designated amount of time and keep track of your results, it would be a good idea to keep a journal for this occasion, and I would suggest keeping with a detox cleanse for at least 30 days.


Keeping with an exercise program, whether it be cardio or weight training can always be a difficult task to stick with, especially if you are new to this, but the important thing is that you stick with it and don’t give up right away, especially if you are not seeing the results that you would like to achieve.

To achieve best results it would be a good idea to follow a training program and to keep a journal to log all of your information, whether it be on your exercise program or your diet as well as the detoxing plan.

If you are interested in checking out information on weight loss supplementation, click on this link.

If you have any questions or comments please feel free to leave them in the box below.

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15 thoughts on “Cardio vs weight training for weight loss-the best of both worlds”

  1. Thank you for pointing out the basics!  I work in a fitness center and people think they need a bunch of diet pills and they get a lot of stuff from GNC.  All they need to do is balance their nutrition with proper exercise.  

    Granted, I HATE getting off the couch to do some exercises, but what’s easier, going to the store and getting supplements or doing some push ups in your living room?  Apparently the ladder is more difficult for most people.

    My wife went on a diet recently and all the vegetables that we have are fresh.  I didn’t like it at first, but I got used to cooking broccoli, cauliflower onions, peppers and all types of things.  I even made tomato soup from fresh tomatoes 

    • Regular exercise and a healthy diet can be something to get used to and it isn’t for everyone but once you have made the change and stick with it for long enough it gets easier after time. 

      I will admit that after I have been doing it for as long as I have, it still can be difficult to pry myself of the couch after a long day at work.

  2. Exercise is such an important part of a healthy lifestyle. I used to think that cardio training had to include a high intensity exercise for at least 20 minutes… something involving heavy sweating for most of that time. Later I started using a heart rate monitor and found that I would reach a good fat-burning zone with just a brisk walking pace. Considering that this was something I could do in the middle of the day (and not need a shower afterwards), I could easily fit it into my daily schedule, and it didn’t take long to see results. Adding light weight training definitely helped improve the results.

  3. This article comes at the right time for me, because my goal is to start getting fit (three years after having my twins!), in the next two weeks. I have already chosen my cardio exercises and now, after reading your article can see that weight lifting is really beneficial as well. Do you think I could do the weight lifting exercises at home? I have very limited free time, and for the cardio, I plan to go to classes, but the weight lifting would like to do at home if possible. Also, do you, maybe have an exercise cheat sheet I could use as a complete beginner with no previous experience of weight lifting? Thanks! 

    • Congratulations on a view to a healthier lifestyle, training at home is definitely attainable, I train at home quite frequently with just a pair of dumbbells, I do have a weight machine at home as well but for weight training at home for weight loss while accompanying a cardio program, I think that a pair of dumbbells would do a good job in itself.

      Just follow with some basic exercises that you feel comfortable with and shoot for high reps like 20-25 reps, arm curls, triceps extensions, shoulder exercises, knee bends and lunges are all great moves, keep your rest periods between set’s short like no more than ten seconds and shoot for twenty minutes a day three days a week.

  4. I had gone through a weight loss program few years back and I have to agree that combining cardio and wieghts is better than dping just one thing. Loss the fats and gain some muscles. Their has been a rise of overweight and obese people due to the booming fast food chains all over amd it’s quite sifficult to stay on track. So I descipline is also an important factor in staying and keeping healthy and fit.

    Detoxification is also important, thanks for sharing that because I think people understimate the good effects of detoxifying.

    • Weight loss can be difficult but it just takes a matter of dedication to it and following an exercise program that involves more than one system for best results.

  5. Hi Neil

    I liked your article. And I agree with you that you should weight train and cardio and a sensible meal plan to lose weight.

    I can always tell when a person just does weight training and no cardio, they tend to be a little pudgy. Also, the person that just does cardio and no weight training even if skinny they still tend to have cellulite because the muscles are weak and fat falls between the muscles causing  the dimply look and lose skin.

    But I have a question for you, do you think there is such a thing as a clean diet in this day an age with the way food is done and all the pesticides and what not?  

    Also loved the picture of Lee Haney and your muscleman gif. Keep up the good work.

    Much Success


    • Thanks for your feedback, it is always best to follow more than one system of training for the greatest results.

      It is a difficult thing to follow a clean diet these days unless if you or someone you know grows their own food or has access to home grown beef, I guess I’m fortunate that way. Thanks.

  6. Your review about Cardio versus Weight Training for weight loss is very educating, i leant that any cardio done that is not up to 15 minutes is a waste of time and sticking to my goal will help me achieve my goals, i appreciate your research on what to eat and what not to eat to reduce weight in your post, there are many friends who will also need this type of information as i do, i love the post so am sharing it on my social media for my friends to see the post is  helpful.

  7. Vegan was a four-letter word…

    …as far as I was concerned anyway. I could not understand how anyone could live on, what I perceived to be, a super restrictive diet regime devoid of necessary proteins humans need to survive.

    Let’s make one thing clear. I have never been nor will I ever be a fan of PETA. As far as I’m concerned, PETA is still an anacronym for People Eating Tasty Animals. Animals don’t have rights, but we humans do have a moral obligation to treat animals humanely. 

    I believed and practiced the opposite of a vegan diet for over 66 years. I was a devout, dyed-in-the-wool, pizza eatin’, steak lovin’, second helping of taters type 2 diabetes omnivore with heavy leanings toward carnivore and had absolutely no intention of changing, not even after discovering I had developed Type 2 diabetes.

    I thought diabetes was all about eating too many sugary things. Uninformed is a nice way of saying ignorant. I was uninformed.

    I had seen all the hype about reversing Type 2 diabetes. I thought it was all a scam and set out to prove it was all just cruel hype and BS trying to make a buck off other’s misfortune. Then I started reading the book The End of Diabetes authored by Dr. Joel Fuhrman.

    The content of that book rattled my initial belief and skepticism to its core. I started widening my research when I found and watched a documentary entitled What the Health. That was an abrupt eye-opener and game-changer.

    I’m still not one hundred percent sure Type 2 diabetes could be reversed. I have literally put it to the test, though. I was, however, beyond livid regarding the degree of outright deception that has been perpetrated upon consumers where profit instead of health has been and continues to be the prime directive.  

    We have been led like a sheep to slaughter by the very organizations created to inform, prevent, research, and find a cure for maladies such as diabetes, heart disease, cancer, allergies, food safety, etc.  

    Much like a racing engine, the human body will perform on a variety of levels. Put regular gas in an engine and it will go. Put high-test fuel in it and it’ll go better. Tainted fuel will lower performance, gum up or burn up the engine over the long haul. Our bodies are no different.   

    The largest, most muscular and strongest beasts roaming the earth today are herbivores, not carnivores. That alone should dispell the misconception that to build extraordinary muscle tissue requires a diet high in animal-based protein. Man’s physiology, from teeth and jaw structure to the way we chemically process the food we consume, is specifically designed to optimize and efficiently use plant-based protein for energy and growth. 

    DO NOT take my word for any of this, please. You check it out for yourself and come to your own conclusions. I’m not providing any affiliate links, there’s no money angle, no marketing at all, no profit to be made. The only intent here is to raise awareness and hopefully change a few viewpoints for the better.


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