If you’re trying to lose fat, one question always pops up:
Should you focus more on cardio or weight training?
At FITloft Gym in Montclair, New Jersey, we hear this all the time—and the truth is, both play a role. But the best approach depends on your goals, body type, and how you train.
Let’s break it down.
The Case for Cardio
Cardio—like running, cycling, or using the stairmaster—is great for burning calories during your workout.
Here’s what it does:
- Burns calories fast (especially high-intensity cardio like HIIT)
- Improves heart and lung health
- Boosts your metabolism for a short time after your workout
If you’re just starting your fat loss journey, cardio is a solid way to create a calorie deficit (burning more than you eat). But there’s a catch:
Once your session ends, the calorie burn stops too.
The Power of Weight Training
Lifting weights builds lean muscle mass—and that’s a game changer for fat loss.
Here’s why:
- Muscle burns more calories even at rest
- You keep your metabolism elevated long after your session (this is called EPOC, or the “afterburn effect”)
- It prevents muscle loss while dieting, so the weight you lose is fat, not muscle
Plus, if you’re only doing cardio, you risk losing muscle along with fat. That can lead to a slower metabolism and that dreaded “skinny fat” look.
So What’s Better for Fat Loss?
The short answer?
Both.
But here’s the best strategy we recommend at FITloft Gym:
- Combine both cardio and weights in your weekly routine.
- 3–4 weight sessions per week
- 2–3 cardio sessions, ideally HIIT for maximum fat burn in less time
- Focus on compound exercises when lifting—like squats, deadlifts, and presses. These burn more calories and build more muscle.
- Dial in your nutrition. You can’t out-train a bad diet, no matter how much cardio or lifting you do.
Bonus: Why This Matters in Montclair
Living in Montclair, New Jersey, we get it—time is tight. Between work, commuting, and life, your workout needs to be effective. At FITloft Gym, we help our members customize workouts that balance cardio and strength training for sustainable fat loss results.
Our trainers build programs designed to maximize efficiency and keep you accountable, whether your goal is to drop 10 pounds or tone up for summer.
Final Thoughts
Don’t fall for the myth that you have to run endlessly to lose fat.
Lifting weights is just as—if not more—important than cardio when it comes to lasting fat loss.
And remember:
At FITloft Gym in Montclair, we’re not about quick fixes.
We’re about real results that stick.
Ready to build your fat-burning workout plan? Stop by FITloft or book a free consultation with one of our certified trainers today.
