You may see cardio and weights as two distinct types of exercise, but when you put them together, you have the most powerful combination for fat loss success. One of the perennial questions about exercise for weight loss (fat loss) is whether to concentrate on aerobic exercise (cardio) or resistance or weight training exercise. Let’s settle this right up front: You should do both, concurrently, for the best outcome. It makes sense, and it is what most healthy people do to get a lean body with muscle definition.
Strength and resistance training builds muscle. Muscle has a higher metabolic rate than fat so having more muscle raises your resting metabolic rate (energy expenditure) a little compared to having more body fat. However, the differences are not dramatic.
Even so, in a weight loss program, weight training is important to help maintain muscle. When you lose weight it tends to be a combination of fat and muscle. You want to lose the fat but hold onto the muscle for the reasons described above. Weight training helps you achieve this, and has many other benefits for health and performance, besides building extra muscle.
High-intensity exercise, even if only in short bursts, may rev up the metabolism and get that fat mobilized in the post-exercise period. However, don’t overdo it, because burning fat is a long-term project and you don’t want to get ‘burned out’.