Cardio or Strength Training?

 

The question: To lose weight, should I spend my gym time doing more cardio or more strength training?

The expert: Personal trainer Mike Donavanik, C.S.C.S., C.P.T.

The answer: It depends what you mean by "lose weight." If you are in an epic battle with your scale, cardio is the way to go. If you want to look steamy under those fall sweaters, though, it's time to cozy up to strength training.

Minute per minute, cardio indisputably burns more calories than strength training, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time, according to a recent Duke University study.

Still, cardio doesn't do much for your muscles. Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. But for the cardio group, six of those pounds came from muscle, while the lifters lost almost pure fat—and probably fit into their skinny jeans better because of it.

Why? Strength training is the number-one way to build more muscle. And for every three pounds of muscle you gain, you can expect to burn an extra 120 calories a day without moving a single one of those muscles, says Donavanik.

That doesn't mean that you should retire your running shoes, though—especially if you're a stress eater. Cardio is one of the best ways to slash stress, which is a waistline-wrecker all by itself. The best solution? A fitness plan that includes both cardio and strength training. So check out how to your improve your strength-training routine and your learn how to fix your cardio workout mistakes.

Work out like a supermodel

Get toned the same way Victoria's Secret angels Adriana Lima and Doutzen Kroes do with this workout by model trainer Michael Olajide Jr.
What: Getting toned the same way Victoria's Secret angels Adriana Lima and Doutzen Kroes (center left) do it. They owe their defined, jaw-dropping curves to Olajide's fat-melting, muscle-sculpting moves.
Grab: A jump rope and a 10-pound body bar
How: Your wing-worthy figure takes 3 sets of each move three times a week (alternating days).

• 1Rope ‘em in

  Self.com
  Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Jump over rope slowly, landing in a squat each time (as shown). Continue for 1 minute.
  
  Works abs, butt, thighs, calves
  Related: 20 Superfoods For Weight Loss

• 2Take flight

  Self.com
  Start in a deep squat with feet wider than hip-width apart, toes out, fingertips on floor between feet. Explode up onto balls of feet, extending arms overhead with palms forward, legs wide (as shown). Jump back to start. Repeat for 1 minute.
  
  Works butt, thighs, calves
  Related: 5 Ways to Burn 500 Calories

• 3Picture-perfect punch

  Self.com
  Stand with feet slightly wider than hip-width apart, knees soft, elbows bent, hands in fists in front of face. Punch right arm forward (as shown). Switch sides; repeat. Move slowly at first, then pick up the pace, alternating punches for 2 minutes.
  
  Works, shoulders, arms, back, abs

• 4Hot-body bar

  Self.com
  Stand with feet wider than hip-width apart. Hold bar with both hands in an overhand grip, palms at center, elbows bent and resting on top of bar, arms parallel to floor. Tilt to right so upper body is parallel to floor (as shown). Return to start. Switch sides; repeat. Continue for 1 minute.
  
  Works shoulders, back, obliques
  Related: 6 Moves To Resize Your Butt and Thighs

• 5Catwalk cross

  Self.com
  Stand with feet together, knees soft, elbows bent 90 degrees, holding jump rope handles with rope behind you. Swing rope overhead, then cross arms in front of body and jump over rope (as shown). Continue for 3 minutes.
  This article originally appeared on Self.com.