Do weight training burn fat?

The only way to the burn fat is Cardio. You might be thinking this, right. 

But, what if I tell that, you can hit two bull’s eyes with one arrow.  

In simple words, what if you burn fat and build muscular mass at the same time. 

Weight training it is. Isn’t this sound ridiculous that you can burn fat by doing weight training!  

But the truth is, you can burn fat with weight training as you burn with cardio.   

Resistance training or weight training is traditionally performed workout to build muscles and today it is too. 

Now, in modern world, with combinations of weight training exercises and diet, you can burn fat too with weight training. 

Also, if you do weight training for weight loss it can saves your time. 

As many beginners stood up on cardio and don’t focus on weight training. Which affect them after they lose weight. Because they use all their muscular mass and body strength in reducing the weight.  

And when you start to doing weight training you will feel weakness in your body.  

So, it is advised you to do cardio mixed with weight training.  

In this article, we were discussing about some weight training workouts and mix up with cardio which will take you to weight loss.   

But before that, let’s just take a look on that weight training helps to weight loss. 

Weight training for weight loss  

When it comes to weight loss, Cardio is the one and only thing which pops up in your mind which is obvious.  

You may have heard the common myth that lifting weights makes you “bulk up.” 

Because it is traditionally known as cardio is for weight loss and weight training for muscle building.   

Any form of exercise can help you lose weight, weightlifting included — as long as you burn more calories than you consume each day, you’ll remain in a calorie deficit and lose weight.  

Lifting weights has a unique weight loss advantage that makes it superior to other forms of exercise for weight loss: When you lift weights, you build muscle and lose fat.  

When you lift up weights, you feel tension in your muscles targeted body part and your fat started to burn and break down.  

After the time when your muscles started to grow up, your fat completely break down and muscles takes place.  

Muscle tissue is more metabolically active than fat tissue, so over time, as you build more muscle, your body will burn more calories at rest than it did before you built that muscle. 

Let us see which form cardio or weight training helps to burn more calories.  

Benefits of Weight Training  

  1. All day burn- 

When working out with weights, there will be broken down of tissues and fat in your body to make space for muscles mass.  

Due to this broken of tissues, your body recovers it while you were resting and in resting time your body requires energy to recover muscles which allow your body to burn calories all day long.  

In cardio, you burn only while you move. Means you burn calories only when you are running, jogging or performing any cardio exercises.  

  1. Increases metabolic rate- 

Metabolism is a process in which your body uses the food you eat or drink you consume into energy. That’s why it is always said to have high metabolic rate.  

As, we discussed above that your body uses energy to recover from breakdown of tissues and with the time your body get used to it.  

And after time your body gets higher level of metabolism which is required for weight loss. 

Weight training vs Cardio: calories 

In simple words, you can burn more calories in Cardio. No doubt. Let’s check some numbers.  

According to Harvard, a 50 to 55 kg of person can burn 90 calories in a 30 mins session whereas a person weighing 70 to 75 kg can burn 110 calories in a 30 mins session.  

Also, if a person does vigorous weight training, he/she can burn 180 and 220 calories with above weight respectively.  

In cardiovascular exercises (cardio) a 50 to 55 kg of person can burn 165 calories in normal and 300 if done vigorously.  

On the other hand, a 70 to 75 kg of person can burn 198 calories in normal and 368 if done vigorously.  

The number of calories you burn during exercise depends on your body size and how intensely you exercise.  

Typically, a cardio workout burns more calories than a weight training workout of the same duration. 


If you’re looking for a way to get rid of excess fat, weight training is one of the best options. Studies have shown that weight training can help increase your resting metabolism and burn more calories during the day while you’re at work or school. This means that by doing just 30 minutes of cardio per day, you could burn up to 200 more calories! If you’re interested in learning how to get rid of those unwanted pounds with resistance training, let us know! We offer personalized programs that will help guide you through every step of your journey from start – to – finish.

We are trying to provide a lot more of valuable content and if you like this article share with your friends and with family. Losesimply.in will provide you more valuable content which will help you to reduce weight easily.

If you want to calculate your calories according to your weight and distance travelled or cover try style crazy.

Leave a Comment