What’s the Best Type of Workout for Burning Fat?
The #1 goal for starting a fitness routine at 30, 40, or even 50 is fat loss. Call it "weight loss", "I want to feel stronger", "I want to look better" or "I want to feel more confident". Call it whatever you want but it usually comes down to body composition and body fat. And the first thing most people turn to is cardio. Burn more calories. Higher intensity. Longer sessions.
But that's also exactly what burns people out within the first few months. Especially busy moms and dads who already have a lot going.
So what then is the best plan or workout style for fat loss at this age?
The reality is a little more nuanced. While cardio certainly has benefits, the most effective long-term approach to fat loss usually involves a combination of training methods, with strength training playing the most important role.
Cardio: Great for Burning Calories
Cardio exercises like running, rowing, cycling, or brisk walking can burn a lot of calories in a short amount of time. That’s why it’s often the first strategy people turn to when trying to lose weight. However it's not usually the best strategy.
Cardio is great for:
- Improving heart health
- Increasing endurance
- Moods and endorphins
- Burning calories
But there are pitfalls too if this is your go-to:
- High impact with no coaching on form (yes even running required good form)
- Muscle mass decreases along with fat loss further weakening the joints and structure
- Metabolism decreases when you're in a constant deficit putting you in a state of high cortisol
- Burnout is common in a few short months
Strength Training: The Key to Long-Term Fat Loss
Strength training (resistance training) includes exercises like squats, deadlifts, presses, pulls, and carries. Instead of focusing on burning the most calories during the workout, strength training focuses on building muscle, building our muscular and skeletal structures, improving movement patterns, and increasing metabolism over time.
Now there are pitfalls with only strength training too:
- If you're eating more than you're burning you're not going to lose weight
- If you don't master movement and form you might get hurt
- There can be a big learning curve
If you start with strength training though instead of cardio, over time you will feel better, be less stiff and achy, cardio will be easier, you will burn more calories at rest, and you won't burn out.
Muscle is metabolically active tissue. The more muscle you have, the more energy your body requires throughout the day, even while resting, resulting in a stronger metabolism and lower body fat.
In other words, strength training helps your body burn more calories all day long, not just during exercise.
It also builds better joints and ligaments, improves posture, bone density, and long-term physical function; things that become increasingly important as we get older.
Mixed Training: The Best of Both Worlds
The most effective programs combine strength training and conditioning.
At FRVR FIT, we blend these elements together for the best of both worlds. A typical week might include:
- 3-4 Strength focused sessions to build muscle
- 3-4 Full-body cardio workouts
- Several low-intensity workouts for quality and practice
Here’s the truth most people overlook:
The goal in mid-life isn't to be skinny. I hope we're all past that. Yet many people do a bunch of cardio like that's what they want. No, we want to be moms and dads who want to be capable, play with the kids, and not feel fragile. And look good while doing it.
Start with the end in mind: good muscle mass and a sustainable routine is what will get you lean, looking and feeling your best, having muscle definition, and keeping it long term.
Not sure where to start? Book an Intro Visit at the gym and a coach will explore plans and the best way to accomplish your goals.
