Does cardio or weightlifting burn more fat?

Weightlifting is more effective for long-term fat loss than cardio. While a cardio session might burn more calories minute-for-minute ( 24 ), resistance training builds muscle, which increases your resting metabolic rate ( 25 ). This means you burn more calories 24/7, even at rest. The best approach combines weight training as the foundation with cardio used as a tool to increase the caloric deficit and improve cardiovascular performance.

Does fasting burn fat or muscle?

Whether fasting burns fat or muscle depends on the context, particularly your protein intake and training stimulus. In a caloric deficit, your body will break down both fat and muscle for energy. However, combining fasting with high-protein meals during your eating window and consistent resistance training can help preserve (and even build) muscle while prioritizing fat as the primary fuel source ( 26 ). Very long fasts with inadequate protein are more likely to result in muscle loss ( 27 ).

How much protein is needed to gain muscle?

For individuals engaged in resistance training for body recomposition, a protein intake of approximately 1.5 grams per kilogram of body weight per day (or about 0.7 grams per pound) is a scientifically supported target ( 28 ). Research has shown that this amount synergistically enhances the effects of resistance training on muscle mass and strength. Some evidence suggests a sliding scale of 1.2-1.6 g/lb of lean body mass, with leaner individuals needing more ( 29 ). Consuming more than 1.6 g/kg/day has shown diminishing returns for most people ( 30 ).

Should I lift heavy when cutting?

Yes, you should try your best to continue to lift heavy when cutting (in a caloric deficit ). Lifting with intensity sends a strong signal to your body to retain muscle mass. If you switch to light weights and high reps, you remove the primary stimulus for maintaining strength and muscle. Your goal should be to maintain your strength as much as possible; this is a key sign that you are preserving muscle tissue while losing fat. However, you should remember that being in a calorie deficit means that you are providing your body with less energy each day. This could potentially lead to decreases in strength as you continue to drop body fat, so don’t be alarmed if you’re not hitting PRs in every gym session.