The age old debate in every Philippine gym, from the high end fitness clubs in BGC to the friendly neighborhood barangay court, is always the same: what’s the best way to lose fat? You see one person sweating it out for an hour on the treadmill, while another is busy lifting weights. Both are working hard, but which method really gets you to your goal of a leaner, healthier body faster?
Let’s settle this debate once and for all, Pinoy style. We’ll break down the science behind strength training and cardio, look at what’s trending in the Filipino fitness scene, and help you figure out the best strategy for your body and your lifestyle.
Understanding Cardio: The Fat Burning Classic
What Exactly is Cardio?
Cardio, or cardiovascular exercise, is any activity that gets your heart rate up and keeps it there for a prolonged period. Think about activities that make you breathe harder and feel your heart pumping. Here in the Philippines, we do cardio all the time without even realizing it. It’s the morning jog along the baywalk, the lively Zumba class at the local park, playing a full court basketball game with your friends, or even just brisk walking through a sprawling mall in Quezon City to beat the heat.
How Cardio Burns Fat
Cardio is fantastic for burning calories. The principle is simple: the longer and more intensely you move, the more calories you burn during that session. That feeling of being drenched in sweat after a tough spin class or a badminton match is a direct result of your body burning energy. According to recent health surveys in the Philippines, heart disease remains a top concern, and regular cardio is one of the best ways to keep our hearts strong and healthy. It improves blood circulation, lowers blood pressure, and helps manage our cholesterol levels, which is vital given our love for delicious but often rich Filipino food.
The Power of Strength Training: The Metabolism Booster
What is Strength Training?
Strength training, also known as resistance training, involves using resistance to build muscle strength and endurance. This doesn’t just mean lifting heavy barbells like you see in the movies. It can be using dumbbells, gym machines, resistance bands, or even your own bodyweight with exercises like pushups, squats, and lunges right in the comfort of your home. The fitness culture in cities like Manila and Cebu has exploded, and we see more and more Filipinos, both men and women, embracing the power of getting strong.
How Strength Training Torches Fat
This is where it gets really interesting. While cardio burns more calories during the workout, strength training turns your body into a fat burning machine 24/7. Here’s how:
- The Afterburn Effect: After a good strength training session, your body has to work hard to repair and rebuild your muscle fibers. This process requires energy, meaning your metabolism stays elevated and you continue to burn extra calories for up to 36 hours after you’ve left the gym. This is called Excess Post exercise Oxygen Consumption or EPOC.
- More Muscle, More Power: Building lean muscle is the secret to a faster metabolism. A kilogram of muscle burns significantly more calories at rest than a kilogram of fat. So, the more muscle you build, the more calories you burn throughout the day, even when you’re just sitting at your office desk or watching your favorite teleserye.
This shift in mindset is a major trend. Many Filipinas are now moving away from the old goal of just being skinny and are instead aiming to be strong, toned, and powerful.
The Verdict: A Combination is Your Best Bet
So, which one is better? For long term, sustainable fat loss, strength training has a powerful edge because it builds muscle that boosts your metabolism around the clock.
However, the ultimate answer isn’t to choose one over the other. The most effective strategy is to combine them! This approach gives you the best of both worlds: the immediate calorie burn and heart health benefits of cardio, plus the long term metabolic boost from strength training.
A consistent routine is far more important than a perfect one. That ningas kugon attitude, where we are super enthusiastic at the start but lose steam quickly, won’t help you reach your goals. The secret is to find activities you genuinely enjoy. A great plan for a busy Filipino professional could look like this:
- Monday: Full Body Strength Training
- Tuesday: Cardio (30 minutes of jogging or Zumba)
- Wednesday: Full Body Strength Training
- Thursday: Rest or Active Recovery (like a gentle walk)
- Friday: Full Body Strength Training
- Saturday: Fun Cardio (Play basketball, go for a hike, or try a dance class)
- Sunday: Rest
Fueling Your Fitness Journey: The Role of Nutrition
You can’t out exercise a bad diet. All your hard work in the gym will go to waste if you aren’t fueling your body correctly. A balanced diet rich in protein for muscle repair, carbohydrates for energy, and healthy fats is crucial. This means being mindful of our food choices, perhaps choosing grilled fish over crispy pata and managing our portions of white rice.
Supporting Your Body’s Needs
To keep up with an active lifestyle, sometimes our bodies need a little extra support to perform at their best.
For those intense workout days, supporting your body’s recovery is key. When your muscles feel tired after a tough session of squats or a long run, products like Glutamine Prime can support your recovery process, helping you get ready for your next workout.
To help build and maintain that calorie burning muscle, getting enough protein is essential. Sometimes our daily diet of sinigang and adobo might not be enough. Supplementing with a high quality protein source like PRO-TF can help you meet your protein goals, supporting muscle growth and repair.
A strong fitness routine also requires a strong immune system. You can’t give your all in the gym if you’re feeling under the weather. Supporting your overall wellness with products like Transfer Factor is a smart way to help maintain your body’s natural defenses, keeping you consistent with your fitness journey.
The Bottom Line
The best workout for fat loss is a smart combination of strength training and cardio. Strength training builds the metabolic engine, while cardio helps burn extra calories and keeps your heart healthy. Most importantly, find a routine you love and stick with it. Consistency is the true secret to transforming your body and your health. Kaya mo yan, Kabayan!
Frequently Asked Questions (FAQ)
Should I do cardio before or after weights? For fat loss, it’s best to do strength training first. This way, you use your main energy stores to build muscle. Then, do cardio afterwards to tap into fat stores for energy.
How many days a week should I work out to lose fat?
Aim for 3 to 5 days a week. A good mix would be 3 days of strength training and 2 days of moderate cardio. Remember to include rest days for your body to recover.
I’m a woman, will lifting weights make me bulky
This is a common myth. Women do not produce enough testosterone to get big and bulky like men. Instead, strength training will help you build lean, toned muscles, giving you a strong and sculpted physique.
I’m a complete beginner, where should I start?
Start slow and focus on proper form. Begin with bodyweight exercises like squats, lunges, and pushups. For cardio, start with 20 to 30 minutes of brisk walking. If you can, hiring a certified coach for a few sessions is a great investment to learn the basics safely.