Is Cardio, Weights, or Diet Best for Fat Loss?

Does the "Holy Grail" of fat loss exist? Get-Fit Guy breaks it down here. 

Ben Greenfield
2-minute read

Is Cardio, Weights, or Diet Best for Fat Loss?

 by Ben Greenfield

When it comes to the “Holy Grail” of fat loss, what do you think is best: cardio, weights, or diet?

It turns out, this has actually been studied. A recent review of all the available scientific weight loss literature concluded the following:

“While energy restriction in isolation is an effective short-term strategy for rapid and substantial weight loss, it results in a reduction of both fat and muscle mass and therefore ultimately predisposes one to an unfavorable body composition. Aerobic exercise promotes beneficial changes in whole-body metabolism and reduces fat mass, while resistance exercise preserves lean (muscle) mass. Current evidence strongly supports the inclusion of resistance and aerobic exercise to complement mild energy-restricted diets for healthy weight loss as a primary intervention for [obesity].”

So what does this mean for you and me?

It means that the best fat loss results come from getting adequate calories and nutrients in your diet while at the same time exposing your body to a variety of activities that include both cardio and weights.

So to get the most bang for your fat loss buck…

  1. don't massively restrict calories, and

  2. include both aerobic and resistance training.

If you have more questions about whether cardio, weights, or diet is best for losing weight, then ask them now at Facebook.com/GetFitGuy page.

And remember to check out the brand new Mighty Mommy Belly Burn project pages (links below), where you can get access to even more fat loss advice, the 12-week Belly Burn plan, and videos and audios jam-packed with fat loss advice.

Healthy woman with vegetables from Shutterstock

All content here is for informational purposes only. This content does not replace the professional judgment of your own health provider. Please consult a licensed health professional for all individual questions and issues.

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.