Weightlifting vs. Cardio for Weight Loss (EPOC)

Holding Pulse Devices Preparing to Workout

It is a common belief that weightlifting is for getting bigger and cardiovascular exercise is better for burning calories. Although these things are technically true, there are things at play that make this invalid in practice.


Calories used during exercise is not the only statistic. Cardio does burn more calories during exercise, but there are important processes that occur after.


EPOC and weight loss

EPOC or excess post-exercise oxygen consumption refers to the processes that your body performs to help restore your body back to its pre-exercise state. This process can have your metabolism increase for up to 48 hours after your exercise session.


How to Utilize EPOC

Weightlifting is a great way to use EPOC for its weight loss benefits. More specifically exercises that use the most muscles in your body. If you’re new to weightlifting, fully body workouts can be a great way to get started in gaining muscle while losing any excess weight. For more experienced lifters the path to utilization of EPOC is in the compound lifts. Bench press, squat, deadlift, and any Olympic lifts are great here.


Other Important Steps

Proper Hydration is important for flushing out the lactic acid so the glycogen can come to the muscles.

Adequate Sleep after exercise is crucial not only for recovery but also in increasing the ‘afterburn’ effects of weightlifting

Working out with intensity is another good step. This means shorter rest times and/or going to failure when lifting.