How Cardio and Strength Training Work Together for Weight Loss
So you’re finally ready to ditch the couch and start your weight loss journey? Awesome! But with all the fitness plans and jargon floating around, it can be confusing to know where to begin. Should you spend hours walking the streets or lifting heavy weights until your arms are tired?
The truth is, neither just walking a lot nor lifting weights alone is the key to losing weight that stays off. Here's why: Cardio is like your calorie-burning machine, burning calories while you exercise. Strength training, on the other hand, is like building a stronger engine. It helps you build muscle, which speeds up your metabolism, so you burn more calories even when you're not exercising (cool, right?).
Practically, you hit the real weight loss jackpot when you combine both of these into your weight loss workout plan! But being a beginner, it might be confusing how to combine both of them effectively. So, this blog is here to help you understand the science behind this powerful duo and how you, as a beginner, can easily incorporate both into your routine!
Cardio and its Benefits
Cardio, short for cardiovascular exercise, refers to activities that elevate your heart rate and breathing for a sustained period. Familiar examples include running, swimming, cycling, dancing, and brisk walking. When it comes to gym workouts to lose weight, cardio plays an important role:
Burning calories directly - During cardio, your body primarily utilises energy sources like stored fat and carbohydrates to fuel your movements. This translates to a direct and immediate calorie burn, contributing significantly to your daily calorie expenditure.
Boosting metabolism - While cardio burns calories during the activity itself, its benefits extend beyond the workout session. Regular cardio can help elevate your metabolic rate, meaning your body continues to burn more calories even at rest. This "afterburn" effect can further support your weight loss goals.
Improving cardiovascular health - As the name suggests, cardio exercises directly benefit your heart and circulatory system. By strengthening your heart muscle, improving blood flow, and lowering blood pressure, regular cardio reduces your risk of developing heart disease, stroke, and other chronic conditions.
Strength Training and its Benefits
Strength training, also known as resistance training, involves working against an external force to build and strengthen your muscles. This can be achieved through various methods, including:
Free weights- Dumbbells, barbells, and kettlebells allow for versatile strength training
exercises targeting various muscle groups.
Weight machines- These offer guided movements and adjustable resistance, making them suitable for beginners and individuals with specific exercises tailored to their needs.
Bodyweight exercises- Push-ups, squats, lunges, and planks utilise your body weight as resistance, providing a convenient and effective way to build muscle.
Beyond its aesthetic appeal, strength training for weight loss offers several compelling benefits:
Muscle building and increased metabolism- Contrary to popular belief, building muscle is not just about adding bulk. Muscle tissue is metabolically active, meaning it burns more calories even at rest compared to fat tissue. This increased metabolism contributes to a greater overall calorie burn throughout the day, even when you're not actively exercising.
Improved bone density and strength- Strength training exercises stimulate bone growth and increase bone mineral density, leading to stronger bones and a reduced risk of osteoporosis.
Enhanced athletic performance and injury prevention- Stronger muscles improve balance, coordination, and overall physical performance, allowing you to move with greater ease and efficiency. Additionally, stronger muscles and connective tissues can help prevent exercise-related injuries.
The Power of Combining Both
While both cardio and strength training individually provide significant benefits for weight loss, the real magic happens when you combine them into a comprehensive workout routine. Combining cardio and strength training plans for weight loss creates a synergistic effect, meaning the combined benefits are greater than the sum of each exercise performed individually.
This translates to more effective weight loss than focusing on just one type of exercise. Here's why:
Maximised Fat Burning
Combining these two exercise styles allows you to burn calories both during the activity (cardio) and at rest (muscle building through strength training). This double whammy significantly increases your overall calorie expenditure, accelerating your weight loss journey.
Improved body composition
While cardio burns calories, it can also lead to some muscle loss. Strength training counteracts this effect by helping you build and maintain muscle mass, resulting in a more toned and sculpted physique. This not only improves your appearance but also contributes to a higher resting metabolic rate for long-term weight management.
Improved fitness and overall health
By combining cardio and strength training, you address different aspects of fitness. Cardio improves cardiovascular health and endurance, while strength training builds muscle strength, bone density, and balance. This holistic approach leads to a well-rounded level of fitness that benefits your overall health and well-being.
Muscle Building
Strength training builds muscle mass, which boosts your metabolism, the rate at which your body burns calories at rest. This means you continue to burn more calories even after your workout.
Strategies for Combining Both
There are several ways to incorporate both:
Alternate days- Dedicate specific days to cardio and others to strength training, allowing for proper recovery between workouts.
Circuit training- Combine strength and cardio exercises in a circuit, performing one exercise after another with minimal rest in between. This keeps your heart rate elevated and burns more calories.
HIIT (High-Intensity Interval Training)- Alternate short bursts of high-intensity exercise with periods of rest or low-intensity activity. This provides a potent combination of cardio and strength elements in a shorter time frame.
Remember: The ideal approach depends on your individual fitness level and goals. Consulting a certified personal trainer can help you create a personalised plan that caters to your needs and preferences.
Sample Cardio and Weight Training Schedule for Weight Loss
Now that you understand the individual and combined benefits of cardio and strength training for weight loss, along with the strategies on how to combine both, it's time to create your personalised gym routine for weight loss. Here are some key points to consider:
Frequency and duration
Aim for a minimum of 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. Additionally, incorporate strength training exercises targeting all major muscle groups 2-3 times per week, allowing at least one rest day between sessions.
Sample weight loss workout plan
Week 1-2:
Monday- Cardio (30 minutes moderate-intensity) - Strength training (lower body)
Wednesday- Cardio (20 minutes high-intensity interval training) - Strength training (upper body)
Friday- Cardio (40 minutes moderate-intensity) - Core and stability exercises
Week 3-4:
Monday- Strength training (full body)
Tuesday- Cardio (30 minutes moderate-intensity)
Thursday- Strength training (push/pull focus) - Cardio (20 minutes high-intensity interval training)
Saturday- Active recovery (light activity like walking or yoga)
Progression: As you progress, gradually increase the intensity, duration, or frequency of your gym workouts to lose weight based on your fitness level and goals. Remember to listen to your body and take rest days when needed.
Additional Tips
Warm-up and cool-down- Always include a 5-10 minute warm-up before each workout and a cool-down with static stretches afterwards.
Proper form- Maintain proper form during exercises to maximise effectiveness and prevent injuries. Consider seeking guidance from a certified personal trainer for personalised recommendations and form checks.
Diet- Remember, weight loss is a combination of exercise and healthy eating. Pair your exercise routine with a balanced diet that includes whole foods, fruits, vegetables, and lean protein sources.
Consult a healthcare professional- Before starting any new exercise program, consult with your doctor or a healthcare professional, especially if you have any pre-existing health conditions.
Beginner-Friendly Tips
Start slow and gradually increase
It's crucial to listen to your body and begin with a manageable workout intensity and duration. Gradually increase the difficulty as you get stronger and improve your endurance.
Focus on form
Prioritise proper form over heavier weights or faster speeds. This helps you avoid injuries and ensures you target the intended muscle groups effectively.
Modifications
For exercises like squats and lunges, start without any weight and gradually add bodyweight variations like air squats or Bulgarian split squats.
Wall push-ups can be modified to knee push-ups for less intensity.
Perform planks on your knees if needed.
Substitute step-ups with calf raises for lower body focus.
Use a chair for support during overhead press modifications.
Modify bridges to modified glute bridges with one knee bent for additional support.
What it All Means
Losing weight doesn't have to be a solo mission. When you mix cardio and strength training in your gym routine for weight loss, you're setting yourself up for success. Just remember to stick with it! Consistency is key, so make these workouts a regular part of your life, and you'll see those pounds drop and your happiness soar.
Don't hesitate to ask for help from pros like fitness trainers or healthcare experts. And most importantly, listen to your body, enjoy the journey, and celebrate every little win along the way!
At One Fitness, Trainer Kieran Birch offers online personal training. From planning your workouts to guiding your mindset toward change, he's your guy for the weight loss journey ahead. All you'll get from him is support, guidance, motivation, and, of course, results!
To begin your personalised cardio and strength training plan for weight loss, Just click here.