【English available trainer in Tokyo】Which Is Better for Losing Weight?

Which Is Better for Losing Weight?

Resistance Training vs. Aerobic Training

When trying to lose weight, many people wonder whether resistance training or aerobic training is more effective. At BEYOND KICHIJOJI, we help clients understand how each type of exercise works in the body — especially how they influence muscle, basal metabolism, and long-term fat loss.

In this blog, we’ll break it down into clear, science-based points so you can make the best choice for your fitness journey.

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 1. What Is Aerobic Training?

Aerobic training includes activities like jogging, cycling, swimming, and brisk walking. These exercises use oxygen to produce energy and keep your heart rate elevated for a sustained period.

Benefits of Aerobic Training

• Burns calories during the workout
• Improves cardiovascular and lung health
• Reduces stress and boosts mental clarity
• Helps improve endurance for daily life

Limitations

• The calorie burn stops shortly after exercise
• Does not significantly increase muscle mass
• Has little effect on raising basal metabolism

Aerobic exercise is helpful, but relying only on it can lead to a plateau when the body adapts and energy expenditure decreases.

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 2. What Is Resistance Training?

Resistance training includes weightlifting, bodyweight exercises (squats, push-ups), resistance bands, and machine workouts. The main goal is to strengthen and build muscle.

Benefits of Resistance Training

• Helps increase muscle mass
• Raises basal metabolism, allowing for more calories burned throughout the day
• Improves posture, movement control, and joint stability
• Creates a toned, athletic body shape
• Prevents injuries and improves daily performance

Why Basal Metabolism Matters

Basal metabolism accounts for 60–70% of your daily calorie expenditure.

This means that building muscle through resistance training can greatly influence your ability to lose fat even when resting.

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 3. Why Muscle Is the “Fat-Burning Engine”

Muscle tissue is metabolically active — it requires more energy than fat tissue to maintain.

So the more muscle you have:

• The more calories you burn at rest
• The easier it becomes to maintain or lose weight
• The less likely you are to regain fat after dieting
• The more energetic and strong you feel in everyday life

This is why people who focus solely on dieting and cardio often lose muscle, slowing their basal metabolism and causing the body to store fat more easily.

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 4. What Happens When You Combine Both?

The ideal weight-loss approach is not one or the other, but a strategic combination of both training styles:

Aerobic Training Gives You:

• Short-term calorie burn
• Reduced stress
• Better endurance

Resistance Training Gives You:

• Increased muscle
• Higher basal metabolism
• Long-term fat reduction

When combined, they complement each other:

 Aerobic training burns calories now.

 Resistance training helps you burn more calories later — all day.

This combination leads to faster, safer, and more sustainable weight loss.

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 5. Common Mistakes People Make

Many people unknowingly sabotage their progress:

 Doing only cardio

Leads to muscle loss and reduced basal metabolism.

 Avoiding weights because they “don’t want to get bulky”

Building large muscles is extremely difficult — resistance training mainly makes your body leaner and more toned.

 Doing long, slow cardio sessions

Shorter, moderate-intensity sessions are often more effective and sustainable.

 Not prioritizing nutrition

Protein intake supports muscle growth and metabolism.

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 6. How BEYOND KICHIJOJI Designs Effective Weight-Loss Programs

Our trainers tailor each program to your fitness level, lifestyle, and goals. A typical weight-loss plan includes:

Balanced Resistance Training

• Full-body workouts 2–3 times per week
• Focused attention on form and safe progression
• Exercises that efficiently build muscle

Smart, Enjoyable Aerobic Training

• Short, sustainable cardio sessions
• Incorporating movements you enjoy (bike, treadmill, circuits)

Nutritional Guidance

• Optimizing protein intake
• Supporting metabolism and energy
• Finding a plan you can maintain long-term

Motivation and Accountability

We help you stay consistent — the biggest factor in real transformation.

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 Conclusion: So Which Is Better for Losing Weight?

If you want quick calorie burn: Aerobic training is effective.

If you want long-lasting fat loss: Resistance training is essential because it builds muscle and increases basal metabolism.

 The best approach is a smart combination of both.

At BEYOND KICHIJOJI, we help you train safely and effectively with personalized programs designed to make weight loss enjoyable and sustainable.

Work Toward Your Ideal Body at BEYOND Kichijoji!

BEYOND Kichijoji is a personal training gym where even complete beginners can feel comfortable. Even if you have little to no workout experience, we provide training tailored to your needs and support you in achieving your ideal physique!

If you’re wondering, “Should I choose a 24-hour gym or a personal gym?”

Start with a trial session!

Let’s find a sustainable, enjoyable way for you to keep moving forward.

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営業中 ⋅ 営業終了: 22:00

電話： 0422-29-3050

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