Which is more effective for losing fat… Cardio or Weight Training?

In this article, we have an interesting discussion about cardio workouts, which may get you thinking differently, and trying new things.

Do you really need cardio training to get lean and in great shape?

Most fitness buffs, or anyone trying to get in shape or lose body fat, consider it a fact that they need “cardio” exercise to accomplish these goals. They would never even question it.

However, I’m not only questioning it, I’m going to refute it! In fact, you may be surprised to know that some of the leanest and meanest people I know (men and women), NEVER do any type of normal or traditional cardio. And I’ve spent over 15 years working out in various gyms, and hanging out with athletes of all sorts, so I’ve seen it all.

I will say that there can be a place for low-moderate level cardio for really overweight or out of shape people, but even in those cases, there can be more effective methods.

But what exactly is “cardio”?

Most people consider cardio to be churning away mindlessly on a treadmill, riding a stationary bike, or coasting on an elliptical machine, while watching the TV screen at the gym. This is what I call “traditional cardio”. No wonder the majority of people get bored with their workouts and give up after a couple months without seeing results.

But if you look closer, “cardio” exercise can be considered any type of exercise or activity that strengthens the cardiovascular system. I’m not going to get into anything technical like increasing your VO2 max or anything like that. Basically, if it gets your heart pumping, and gets you huffing and puffing, it’s cardio. I don’t care if you’re holding a barbell or dumbbells and everyone calls it a weight training exercise…it’s still conditioning your heart.

Let’s take a look at a couple examples. Take a barbell clean & press for example, which involves lifting a barbell from the floor up to shoulders, then push pressing overhead. And listen up ladies, because even though this is usually seen as a manly exercise, it doesn’t matter if you’re not lifting 240 lbs; if 35 lbs is challenging to you, then you will still benefit just as much.

At first look, most people think of the barbell C&P only as a weight training exercise or strength exercise. However, I challenge you to do a hard set of around 10-15 reps on the C&P. If you used a challenging enough weight, what you’ll find is that your heart rate is probably up to about 80-90% of your recommended maximum, and you are breathing like you just ran a 100-meter sprint (which by the way, sprinting beats jogging any day if you want the easiest way to lose the flab).

Try the same thing for a set of 15 reps of one-arm snatches or swings with each arm with a dumbbell, and tell me your legs aren’t burning, heart racing, and you’re gasping for breath. How about trying 5-7 minutes straight of lunges, bodyweight squats, and push ups with very little rest. Again, notice your heart pounding, sweat pouring off of you, and chest heaving for breaths!

Try and tell me you’re not conditioning your heart with this style of training! Of course you are. Conventional thinking says that these are weight training or strength training exercises. However, they are fulfilling your cardio workout needs as well.

Not only do you save time, but you strengthen and condition nearly every muscle in your body with these full body exercises if you do them with enough intensity…something that can’t be said for that boring stationary bike ride or treadmill jaunt while reading a magazine or watching the TV.

I challenge you to give the “traditional cardio” a rest for a month or two, and see how you start getting leaner, more defined, and your six pack starting to show through what used to be stubborn stomach fat deposits.