Fit People who are overweight and want to start exercising to lose fat, the question often comes up:
“Which one should I focus on first, cardio to slim down quickly or strength training to shape my body?”
That thought might have crossed your mind too. Cardio is often crowned the king of fat burning, while strength training or lifting weights is feared to make the body even bigger.
But is that really the truth?
Let’s break it down together, so you don’t fall into the trap of myths. Because science and logic tell us something different.
Know Your Goal and Your Body First
Every body is unique. Before deciding which exercise is best for you, ask yourself:
- Do you want to lose weight?
- Do you want to be fitter and stronger?
- Do you want to improve body composition (fat loss, not just weight loss)?
Your goal will determine the training strategy that works best for you.
Cardio: Effective for Burning Calories, But…
Cardio exercises like jogging, cycling, or treadmill sessions are indeed effective for burning calories and improving heart endurance. In a 30-minute session, you can burn 250 to 400 calories depending on intensity and body weight.
But is cardio alone enough?
The fact is, cardio may lower the numbers on the scale, but often what you lose is not only fat, but also muscle mass.
When muscle mass decreases, metabolism slows down too. The result? Your weight drops, but the body still feels soft, and the risk of yo-yo dieting increases.
Strength Training: The Key to a Fitter Body
This is where many people get it wrong.
Strength training such as lifting weights, bodyweight exercises, or resistance band workouts will not instantly make your body bulky. On the contrary, strength training helps you to:
- Build lean muscle mass
- Boost metabolism, even at rest (higher Resting Metabolic Rate)
- Tighten and shape the body, making you look slimmer even if the scale hasn’t moved much
- Support long-term fat burning
According to a 2012 study in Obesity Reviews, combining strength training with cardio is far more effective for fat loss and body composition improvement than cardio alone.
Another study from Harvard School of Public Health (2014) found that men who did 20 minutes of daily strength training had a more significant reduction in abdominal fat compared to those who only did cardio.
So, Which One Should You Choose?
The answer is simple: combine both.
If you are overweight and just starting out, the most effective and healthy approach is to:
- Do cardio to burn calories and improve cardiovascular health
- Do strength training to build muscle and speed up metabolism
Why both? Because your body needs to burn energy while also building strong muscle foundations to create lasting results.
How to Start
Here’s a simple program for beginners:
Week 1–2
- Cardio: 3x per week (30 minutes brisk walking)
- Strength: 2x per week (bodyweight training for upper and lower body)
Week 3–4
- Cardio: 3x per week (stationary bike, elliptical, or moderate jogging)
- Strength: 2–3x per week (add resistance bands or light weights)
After that, gradually increase intensity and try fun classes like Fast Burn or TRX available at Grand Focus Fit.
Don’t Forget: Nutrition, Sleep, and Consistency
No matter how good your training program is, it won’t work optimally without a balanced diet, enough sleep, and consistency.
Remember, the goal is not just to lose weight quickly. The real goal is to build a body that is healthier, stronger, and more confident.
Conclusion: Not Cardio OR Strength, But Cardio AND Strength
Fit People, don’t get stuck in myths.
Being overweight does not mean you should only do cardio. Strength training helps shape your body, boost your metabolism, and prevent weight regain.
Want to start training safely and effectively?
Come to Grand Focus Fit in Karawang, Cilegon, Pekanbaru, or West Jakarta. Here, you can do cardio on advanced treadmills, lift weights in a fully equipped strength area, and get guidance from professional trainers.
Because training is not just about losing weight fast, it is about living healthier and stronger.
Start your journey today. A fit, healthy body is not a dream, as long as you #StayFocus and stay consistent.
