Are you losing muscles because of cardio

Cardio Or Strength: Which Is Better For Losing Weight? - Workout Wednesday

Endurance training burns more calories. Strength training increases your basal metabolic rate. What is better for losing weight? Why not combine both?

Weight loss formula: this is how you lose weight

You lose weight when your Calorie consumption higher is than yours Calorie intake. You regulate the calorie intake through your diet. It is important to have a balanced, varied and protein-rich diet. All you need to do is lose weight healthilymoderate calorie deficit of 300 to max. 500 Kcal.

Our tip: Would you like to find out more? From now on, follow our podcast Fitness Flash on Spotify.

You can increase your calorie consumption through training and more physical activity in everyday life. Cardio or strength? Some swear by cardio training, others by strength training.

Lose weight with cardio training

Cardio training can be a real one Calorie killer be. How many calories you burn depends on your body weight and your training intensity.

The most famous endurance sports are Jogging, cycling, walking and swim. In the gym, endurance is mainly based on the Cross trainer, bicycle ergometer, treadmill, rowing ergometer or on the Stepper trained.

Low to medium training intensity - continuous method

The Fat Burning Heart Rate: Exercise for at least 20 minutes with a pulse of 110-130 beats / min. The energy is mainly provided from fats. The calorie consumption is not as high as with the interval method.

High training intensity: interval method

One way yours Calorie consumption to optimize, is this Interval training. Here phases with high intensity and recovery phases alternate. By alternating between intense exercise and recovery, your body burns calories even after the training session. One speaks here of Afterburn effect.

15 minutes are enough to get your metabolismon tour bring to. The duration of the individual phases depends on your fitness level.

Editor's tip: Our article will tell you everything you need to know about interval training while running.

Learn more about interval training

Does Cardio Make You Skinny Fat?

Many women try to achieve their dream weight with endurance training. If you only try to lose weight through endurance training, loses also his Musculature. The result: You look slim, but you have everything Curves lost and yourBody feels softat. You willSkinny fat.

the essentials in brief

  • You can lose a lot of weight quickly with cardio.

  • The more intensely you train, the more you burn.

  • The interval method burns more calories than the continuous method.

  • Through pure endurance training you lose muscles and you become skinny fat.

Lose weight with strength training

Build Muscle to Lose Weight? At first glance, strength training does not seem suitable for losing weight. Especially since a weight training session doesn't burn as many calories as a lap on the treadmill, for example.

Muscles are, however true calorie burners. Ever more muscles you have, the higher your basal metabolic rate. You can eat more, without gaining weight. This makes it easier for you to lose weight.

Muscles give your body one nice shape. You strengthen your connective tissue and tone your body.

the essentials in brief

  • Strength training tones and shapes your body.

  • More muscle burns more fat.

  • You can eat more and still lose weight.

Combine cardio and strength training correctly: which comes first?

It is recommended that you do not train both workouts one after the other. Your results will be better when your body has time to recover.

You don't have enough time for separate strength and cardio training sessions a week? The correct order depends on what yours Training focus educates and what gives you more joy.

We recommend your Strength training before cardio close. When you lift heavy weights, you are more focused and effective when your Energy storage are still full. You decrease yours Risk of injury.

After strength training, you can do moderate endurance training. Yours Energy storage are already emptied. Your body now goes to yours Fat reserves.

Train cardio and strength in 20 minutes? Try one HIIT workout. You divide your strength training into intervals. You adapt the exercise and break times to your fitness level. The short break times will train your endurance. Pick exercises that you can do confidently to avoid mistakes.

the essentials in brief

  • First strength training, then endurance.

  • With a HIIT workout you train strength and endurance at the same time

Our tip: Protect your muscles! Provide them with enough protein. Our whey protein supports your muscles with 24 grams of protein per shake.

Watch Whey Protein now


  • You can lose weight with cardio and strength training.
  • Endurance training burns more calories per training session.
  • Pure endurance training makes you skinny fat.
  • Strength training leads to a higher basal metabolic rate. You burn more calories all the time!
  • Cardio or strength? It's all in the mix. Combine both types of training to get the best out of it.
At foodspring, we only use high-quality sources and scientific studies that support our statements in articles. Read our editorial guidelines to learn how we check facts so that our articles are always correct, reliable and trustworthy.