The biggest fitness myth: cardio burns fat. The research consistently tells a different story — and it heavily favours lifting weights.
Why Strength Training Wins Long-Term
Cardio burns calories during the session. Strength training burns calories during and raises resting metabolic rate for 24-72 hours afterward via EPOC (the afterburn effect). More importantly, it builds lean muscle — each pound burns ~6 more calories per day at rest than fat tissue. Over months, this compounds significantly. Adele's trainer Camila Goodis reportedly used circuit resistance training — not treadmill sessions — as the foundation.
The Research
A 2021 meta-analysis in Obesity Reviews (58 studies) found resistance training produced significantly greater body fat percentage reductions than aerobic exercise alone. Combining both produced the best outcomes.
Beginner 3-Day Programme
Day A (Mon): Squat 3×8 · RDL 3×10 · Push-up 3×10 · Dumbbell row 3×10 · Plank 3×30s
Day B (Wed): Deadlift 3×6 · Reverse lunge 3×10 each · Overhead press 3×8 · Lat pulldown 3×10 · Glute bridge 3×15
Day C (Fri): Goblet squat 3×12 · Hip thrust 3×12 · Chest press 3×10 · Seated row 3×10 · Bicycle crunch 3×15
Progressive Overload
Add a small amount of weight or reps each week. Without progressive overload the body adapts and stops changing — this is the most important concept in all of resistance training.
What to Expect
Weeks 1-4: Neural adaptations — stronger without visible changes. Weeks 5-12: Visible body composition shifts begin. Muscle gain is slow (0.5-1 lb/month for women) but fat loss accelerates as metabolism rises.