Cardio vs weights: Personal trainer reveals most effective method of training

It’s probably a thought you have every time you walk into the gym – should I do cardio or weights?

Cardio is often touted as the best option when it comes to losing weight and getting fit, but more and more fitness experts believe weights are actually more effective, and have the added bonus of toning and strengthening.

The trend lately focuses on lifting weights for both men and women, but there’s no doubt that cardio is also a great way to lift your fitness game. So what should we being doing more of?

Personal trainer Ella Martyn is one of those self-confessed ‘weight junkies’ and has revealed why she thinks weights are the way to go when it comes to reaching your fitness goals.

More muscle = more calories burned

“Muscle requires a lot more fuel and energy to sustain then fat, so the more muscle you have the more energy you expend,” Ella tells Be.

The Bulk Nutrients ambassador says doing resistance training sees you continue to burn calories even after a session ends. This is called EPOC – ‘excess post oxygen consumption.’

“Studies have shown elevated EPOC lasts for up to 38 hours post weight training session, so you’ll continue to burn calories,” Ella tells us.

“This means after a weights sesh you can burn calories literally sitting on the couch watching bachie #winning. As opposed to cardio where you can perhaps burn more during that session but once the session is done, so is the calorie burn.”

Weight training sculpts the body

“Muscle helps you to sculpt that bod so you can build your booty, create a smaller waist and reduce cellulite,” Ella says.

Muscle is best built through weight training and is most effective when you are continually adapting your training program to challenge the body, which is called progressive overload.

“So if curves and muscle tone is the goal, ditch the treadmill for the weights room and you will start seeing those gains.”

Weights can be cardio

“Short bursts of resistance training whilst keeping the heart rate elevated using circuits is a sure fire way to feel the burn,” Ella says, explaining that you will work up a sweat and build muscle at the same time.

“A full body resistance based circuit, with short transitions between exercises and rest at the end is a great way to incorporate your cardio fitness whilst still working on your body composition goals.”

In order to get the best fitness results, Ella believes weight training should form the base of your training program with added cardio to help aid weight loss.

“Any exercise is good exercise, but if you really want to sculpt your body, weights is the way to go,” she tells us. “So ditch the treadmill and starting lifting some weights.”

Ella’s ideal workout

A1. Squat 8-15 reps
A2. Barbel bent over row 8-15 reps
A3. Walking lunges 8-15 reps each leg
A4. Dumbell bench press 8-15 reps
A5. Barbel glute bridge 8-15 reps
A6. Dumbell lateral raise 8-15 reps
Rest: 60s-120s

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