Which One Burns More Fat?

The quest to shed excess fat is a common goal, driving many to explore various fitness regimes. Among the plethora of options, treadmill running and strength training stand out as popular and effective methods. But which one truly reigns supreme in the battle of the bulge? This article delves into the science behind both approaches, comparing their effectiveness in burning fat and helping you achieve your fitness goals.

From my own experience as a bodybuilder making weight classes for competitions, there’s no question you need a little of both. Your own specific goals will determine the ratio. If you’re shopping for a home treadmill, then my guess is you’re most accustomed to using cardio for weight loss and perhaps don’t realize the value of strength training in that endeavor. But keep in mind, there’s a reason all the best treadmill apps, whether iFIT, JRNY, or the Echelon Fit App, all include both cardio and strength work.

Understanding Fat Loss

Before we delve into the specifics of each exercise, it’s crucial to understand the fundamentals of fat loss. Fat loss, at its core, is about creating a calorie deficit. This means that you need to burn more calories than you consume. As a general rule, there are 3,500 calories to one pound. When your body is in a calorie deficit, it turns to stored fat for energy, leading to a reduction in overall body fat percentage. Both treadmill running and strength training can contribute to this calorie deficit, but they do so through different mechanisms.

According to the American Council on Exercise, one pound of muscle burns seven to 10 calories per day, compared to one pound of fat, which burns only two to three calories per day. To estimate your total lean muscle mass, fat free mass, and bodyfat percentage, you can either have a trainer or physician use the old school calipers test, or perhaps you have a body composition function on your own bathroom scales. This GE model here is just one example of scales you can buy, chock full of analytics.

A calorie is defined as the amount of heat required to raise the temperature of one gram of water by one degree Celsius. As complicated as that might sound, just remember that calories reference a heat level needed to burn. Perhaps you’ve run into the term BMR, or Basal Metablic Rate. This refers to the sum total of energy your own body expends while at rest in a neutral temperature. Your own BMR will vary based on a number of factors, such as age, sex, height, and weight. It also varies widely based on bodyfat percentage and lean muscle mass. Also, if you use a BMR calculator to estimate your own numbers, you’ll see a question involving activity level, or number of times per week you’re physically active. The more lean muscle mass you have, and the more active you are throughout the week, the more calories you’ll burn when resting, and therefore the easier it is to lose weight through exercise.

To give you an example, consider the following numbers of a 50-year-old man, 5’10” tall, weighing 200 pounds. For this example, exercise is defined as 15-30 minutes of elevated heart rate activity, intense exercise is 45-120 minutes of elevated heart rate activity, and very intense exercise is 120 or more minutes of elevated heart rate activity.

So, it’s clear here the impact that exercise can have on calorie burning. Also, the more lean muscle mass you have, the heavier you’ll be, and the higher your BMR, which in turn helps you burn more calories. This is important to keep in mind when considering the estimated number of calories you burn per activity. As we all know, running on a treadmill as an activity tends to burn more calories than strength training, but strength training builds muscle which in turn burns more calories.

Fat cells accumulate throughout the body, but are often first noticed around the midsection. Photo by Shutterstock

Treadmill Running: The Cardio King

Treadmill running is a distinct form of exercise which differs from road racing or outdoors running. It involves sustained rhythmic activity that elevates your heart rate and increases your body’s demand for oxygen. Running outside on the road or track produces a different rhythm, and in my experience, is much less standardized than when using a treadmill. Nearly all treadmills these days have speed sensors to help you set your pace, whereas out on the road you adjust speed either by feel or with the use of a watch.

How Treadmill Running Burns Fat:

• Calorie expenditure: Running on a treadmill burns a significant number of calories. The exact amount depends on various factors, including your weight, speed, and the duration of your workout. Generally, the higher the intensity and the longer the duration, the more calories you’ll burn. Also, as you see below, your own bodyweight makes a big difference the number of calories burned.
• Increased metabolism: While the primary calorie burn occurs during the workout itself, treadmill running can also slightly elevate your metabolism for a short period afterward, a phenomenon known as the “afterburn effect.”

Below is an example of the different numbers of calories burned when using a treadmill, with bodyweight as the primary variable:

As you can see, the increase in one’s own bodyweight ramps up the BMR sufficient to burn more calories on a treadmill even when all other factors remain constant.

Benefits of Treadmill Running for Fat Loss:

• Efficient calorie burning: Treadmill running is one of the most efficient ways to burn calories in a relatively short amount of time.
• Improved cardiovascular health: Regular treadmill workouts strengthen your heart and lungs, improving your overall cardiovascular health.
• Convenience: Treadmills offer a convenient way to exercise regardless of weather conditions or time of day.
• Versatility: Treadmills allow for a variety of workouts, from steady-state cardio to high-intensity interval training (HIIT), catering to different fitness levels and goals.

Potential Drawbacks of Treadmill Running:

• Muscle loss: If not combined with strength training, prolonged or high intensity running can lead to some muscle loss, which can slightly decrease your resting metabolic rate.
• Risk of injury: High-impact activities like running can put stress on your joints, increasing the risk of injuries such as shin splints, Runner’s Knee, and stress fractures.
• Boredom: Some individuals may find repetitive treadmill workouts monotonous, making it challenging to stick to a consistent routine.

Running on a treadmill is a sure-fire way to burn off bodyfat. Photo by Brian Boyce

Strength Training: Building a Fat-Burning Furnace

Strength training involves using resistance, such as weights or your own body weight, to challenge your muscles. This type of exercise stimulates muscle growth and increases strength. And while many people assume the term strength training necessitates barbells, the fact is any kind of resistance training will have a comparable effect. The actual movement involved in strength training does indeed burn calories, as does any kind of physical movement.

As you can see from this example, as a rule, treadmill running burns more calories than any kind of strength training, but bodyweight does factor into the calculation. Weightlifting as a rule burns the fewest calories, but can help produce the lean muscle mass that heightens the BMR.

How Strength Training Burns Fat:

• Increased muscle mass: Strength training helps build muscle mass. Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. So, the more muscle you have, the more calories your body burns throughout the day, even when you’re not exercising.
• Afterburn effect: Strength training, especially when performed at a high intensity, can lead to a significant afterburn effect. This means your body continues to burn calories at an elevated rate for hours after your workout is complete.
• Improved insulin sensitivity: Strength training can improve insulin sensitivity, helping your body to utilize carbohydrates more effectively and reducing fat storage.

Benefits of Strength Training for Fat Loss:

• Boosted metabolism: By increasing muscle mass, strength training elevates your resting metabolic rate, leading to more calories burned daily.
• Enhanced body composition: Strength training helps you lose fat and gain muscle, resulting in a leaner, more toned physique.
• Reduced risk of injury: Strength training strengthens muscles, tendons, and ligaments, which can improve joint stability and reduce the risk of injuries.
• Improved functional fitness: Strength training improves your overall strength and power, making everyday activities easier to perform.

Potential Drawbacks of Strength Training:

• Lower calorie burn during workout: Compared to treadmill running, strength training typically burns fewer calories during the workout itself.
• Time commitment: Effective strength training requires a time commitment, including learning proper form and performing exercises for different muscle groups.
• Muscle soreness: Strength training can lead to delayed onset muscle soreness (DOMS), which can be uncomfortable and may temporarily limit your ability to exercise.

Strength training, whether with barbells or bodyweight, is also a great way to burn fat. Photo by Brian Boyce

Treadmill Running vs. Strength Training: Which Burns More Fat?

The answer to this question is not a simple one, as both treadmill running and strength training contribute to fat loss in different ways.

In the short term: Treadmill running generally burns more calories per session than strength training. If your primary goal is to maximize calorie expenditure during your workout, treadmill running may have a slight edge.

In the long term: Strength training can be more effective for fat loss due to its ability to increase muscle mass and boost your resting metabolic rate. By building more muscle, you’ll burn more calories throughout the day, even when you’re not exercising.

The Afterburn Effect

Both exercises have an afterburn effect, but strength training, particularly high-intensity resistance training, tends to create a greater and longer-lasting effect than moderate-intensity treadmill running.

The Importance of Combining Both

The most effective approach to fat loss is often a combination of both treadmill running and strength training.

• Treadmill running helps to burn calories and improve cardiovascular health.
• Strength training helps to build muscle mass, boost metabolism, and improve body composition.

By incorporating both types of exercise into your fitness routine, you can maximize your fat-burning potential and achieve better overall results.

The best way to address weight loss is to combine nutrition, strength training, and cardio. Photo by Brian Boyce

Additional Factors to Consider

• Intensity: The intensity of your workouts plays a significant role in how many calories you burn and how much fat you lose. High-intensity interval training (HIIT) on the treadmill, for example, can be very effective for burning calories and boosting your metabolism. Similarly, high-intensity strength training with short rest periods can also maximize calorie burn and the afterburn effect.
• Duration: The longer you exercise, the more calories you’ll burn. However, it’s essential to balance duration with intensity to avoid overtraining and injury.
• Diet: Exercise alone is not enough for fat loss. A healthy diet that supports a calorie deficit is crucial. Focus on consuming whole, unprocessed foods, and ensure you’re getting enough protein to support muscle growth.
• Consistency: The key to any successful fat loss program is consistency. Aim for regular workouts, whether it’s treadmill running, strength training, or a combination of both.
• Individual goals and preferences: Consider your individual fitness goals and preferences when choosing between treadmill running and strength training. If you enjoy running and want to improve your cardiovascular health, treadmill running may be a good option. If you prefer to build strength and improve your body composition, strength training may be more appealing.

Sample Workout Schedule for Fat Loss

Here’s a sample workout schedule that combines treadmill running and strength training for optimal fat loss:

• Monday: Strength training (full body)
• Tuesday: Treadmill running (30 minutes, moderate intensity)
• Wednesday: Rest
• Thursday: Strength training (full body)
• Friday: Treadmill running (20 minutes HIIT)
• Saturday: Rest or active recovery (light walk or stretching)
• Sunday: Treadmill running (30 minutes, moderate intensity)

Conclusion

Both treadmill running and strength training are valuable tools in the fight against fat. Treadmill running excels at burning calories during the workout, while strength training offers the long-term benefit of increased metabolism through muscle growth. For optimal results, a balanced approach that incorporates both types of exercise, along with a healthy diet and consistent effort, is recommended. Ultimately, the best choice for you depends on your individual goals, preferences, and fitness level.