The topic of weightlifting and cardio has long been debated when it comes to weight loss, but what is better to lose belly fat – weights or cardio? While both forms of exercise have their benefits, the answer ultimately depends on your personal preferences and goals. In this article, we will explore the advantages and disadvantages of weightlifting and cardio for losing belly fat.


Weightlifting is a form of resistance training that involves using weights or resistance to build muscle. While weightlifting is often associated with bulking up and building mass, it can also be an effective way to lose belly fat. When you lift weights, you increase your muscle mass, which in turn increases your basal metabolic rate (BMR), or the number of calories your body burns at rest. This means that even when you’re not exercising, your body is burning more calories than it would if you had less muscle mass.

However, weightlifting alone may not be enough to lose significant amounts of belly fat. To see the best results, weightlifting should be combined with a healthy diet and cardio exercise.


Cardio, also known as aerobic exercise, is any activity that gets your heart rate up and increases oxygen consumption. This can include running, cycling, swimming, or any other form of exercise that requires sustained activity. Cardio is often considered the best form of exercise for weight loss because it burns a significant number of calories and fat.

When it comes to losing belly fat, cardio can be especially effective because it targets visceral fat, or the fat that surrounds your organs. This type of fat is particularly dangerous because it increases your risk of developing heart disease, diabetes, and other health problems. By doing cardio, you can reduce your visceral fat and improve your overall health.

Which is better?

So, which is better for losing belly fat – weightlifting or cardio? The answer is both. Both forms of exercise have their benefits when it comes to weight loss, and combining them can be the most effective way to see results.

A study published in the Journal of Applied Physiology found that participants who did both weightlifting and cardio lost more fat and gained more muscle than those who did only one form of exercise. Another study published in the American Journal of Clinical Nutrition found that combining weightlifting and cardio led to a greater reduction in waist circumference than either form of exercise alone.

How to incorporate both into your routine

If you’re looking to lose belly fat, the best approach is to incorporate both weightlifting and cardio into your exercise routine. Aim for at least three days of weightlifting per week, focusing on compound exercises like squats, deadlifts, and bench presses that work multiple muscle groups at once.

For cardio, aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise per week. This can include running, cycling, or any other form of aerobic exercise that you enjoy.

The bottom line

When it comes to losing belly fat, both weightlifting and cardio can be effective. However, the best approach is to combine both forms of exercise for maximum results. Remember to also follow a healthy diet and stay consistent with your exercise routine to see the best results.


In conclusion, there is no one-size-fits-all approach to losing belly fat. The best approach is to find a combination of exercise and diet that works for you and stick with it. Whether you choose weightlifting, cardio, or a combination of both, the key is to stay consistent and committed to your goals. With time and dedication, you can achieve the results you’re looking for and improve your overall health and well-being.