The Best Cardio for Weight Loss Might Be None at All | Exercise.com Learn: Your Fitness Business Resource

The Best Cardio for Weight Loss Might Be None at All

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Weight loss can be achieved through lifting weights.
  • Lifting weights can cause your body to burn calories even at rest.
  • Other factors such as diet, sleep, and lifestyle habits play an important role as well.

Common wisdom to lose weight is to spend hours upon hours doing mindless and tedious endurance style cardio sessions. But what if that’s all wrong? What if the best cardio for weight loss is… NOT DOING ANY CARDIO (or very little cardio) at all?

According to our nifty burning calories guide, the average person burns 8-10 calories per minute lifting weights!

Maybe those hours and hours of time spent on the elliptical machine, stair stepper, and treadmill would be better spent on a well-balanced weight training plan with some cardio. If you aren’t sure where to start then check out the Women’s Beginner Workout Plan or the Men’s Beginner Workout Plan. For more plans such as these, go PRO today for access to certified personal trainers, workout plans, and more.

Can You Effectively Lose Weight by Lifting Weights?

Yes, studies have shown that you can, in fact, lose weight with weight training. A recent study from the University of Southern Maine showcases that weight training may offer unique benefits that serve better than cardio for burning calories. In fact, weight training can actually cause you to keep burning calories for hours or days after a session.

Maybe it’s time to “Kiss Cardio Goodbye, and Lose Weight”. Jim Karas certainly thinks so. “Cardio kills,” says Jim Karas in his new book, The Cardio-Free Diet:

“Cardiovascular exercise kills a weight-loss plan, your internal organs, your immune system, your time, and your motivation. If your true goal is to lose weight, interval strength training is the only way to go,” says Karas, an ABC News correspondent, celebrity trainer, and fitness expert.

Perhaps it’s time to rethink the assumption that the best cardio for losing weight is to slave through the drudgery of constant running.

Is cardio good for weight loss? Sure! But it should remain only a part of a well-balanced approach that includes a great workout plan especially with some element of weight training, diet, proper sleep, and other lifestyle habits.

Frequently Asked Questions (FAQ)

Do you need to go to the gym to lose weight?

No! Proper nutrition is a great first step towards losing weight. Movement of any kind is also beneficial. If you can’t afford a gym membership or do not have time to go to the gym, try some bodyweight exercises at home, go for walk or run, or get some movement in at your local park!

What is NEAT?

NEAT is an acronym and stands for non-exercise activity thermogenesis. It refers to the energy used to do everything outside of eating, sleeping, and purposeful exercise. By increasing your neat (taking the stairs, fidgeting, doing the dishes, etc., you can burn more calories throughout the day

How do you get the motivation to exercise?

There are many ways to find motivation to exercise. Here is a great article for more information on the topic.

If you are looking to start your weight loss journey, go PRO today for access to certified personal trainers, workout plans, goal trackers, and more!

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