Peer-reviewed study
Fat-loss training works best when tools are combined well
Comparison of concurrent, resistance, or aerobic training on body fat loss: a systematic review and meta-analysis
Kris Oddo, NASM-certified personal trainer, is the founder and head coach of Gains From Geebs (Geebs Coaching), a 1:1 online fitness coaching practice.
Quick answer
What this study found
A regular fat-loss plan should usually protect lifting while using cardio as a support tool, not turning every workout into calorie punishment.
How strong is this kind of study?
- Reviews of many studiesThis study
- Controlled trials
- Observational
- Narrative reviews
Systematic review and meta-analysis. Heavier plates are built from more studies, so they move less when the next one lands.
At a glance
What kind of study this is
Strongest evidence
This pools results from many separate studies, so it carries more weight than any single trial on its own.
- Design
- Systematic review and meta-analysis
- Published
- 2025
- Journal
- Journal of the International Society of Sports Nutrition
- Reference
- PMID 40405489
Honest limits
What this study does not prove.
The review does not identify one best workout for everyone. Training status, recovery, food intake, and schedule determine the right mix.
Kris's practical takeaway
Here's what to do with it.
A regular fat-loss plan should usually protect lifting while using cardio as a support tool, not turning every workout into calorie punishment.
Ways to use it
Safe ways to apply it.
Weights plus cardio beats the false choice
Build the plan, do not chase burn
Fat loss training needs recovery too
Related Equipment & Protocols
Supporting store & training resources
To put these findings into practice with targeted nutrition and training gear, explore the Titan Forge fat loss collection.
Related questions
Questions this research helps answer.
Fat-loss training answer
Is cardio or weights better for fat loss?
The better question is how to combine them. Nutrition creates the main fat-loss conditions; lifting protects muscle and shape; cardio helps health, capacity, and energy expenditure when the dose is recoverable.
Cardio longevity answer
Should you prioritize cardio for longevity?
Cardiorespiratory fitness is strongly tied to health outcomes, so cardio deserves a real place in the plan. But for a regular lifter, the answer is not cardio instead of weights. It is cardio placed intelligently alongside strength training.
Lifting while dieting answer
Does lifting help during weight loss?
Yes. A 2025 meta-analysis of 25 randomized trials found that adding resistance exercise to dietary weight loss did not meaningfully change total bodyweight loss (-0.32 kg between groups), but it protected fat-free mass (SMD 0.40), increased fat-mass loss (SMD -0.36), and improved strength (SMD 2.36). In plain English: lifting helps more of the change come from fat while protecting tissue and performance you want to keep.
Related guides and studies
Keep learning about fitness.
FAQ
Quick questions
What is the practical takeaway from this study?
A regular fat-loss plan should usually protect lifting while using cardio as a support tool, not turning every workout into calorie punishment.
What does this study not prove?
The review does not identify one best workout for everyone. Training status, recovery, food intake, and schedule determine the right mix.
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25 lbAverage fat loss across 15 completed clients tracked over 16 weeks. Individual results vary.
1 of 3
2 months coachedDown 10 pounds and carrying more confidence into daily life.
Justin · 24 · 2 months coached“I've lost 10 lb, which has definitely given me more confidence. I'm not as tired during work and I can lift things easier than before.”
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6 months coachedFrom zero pull-ups to five on his own.
Jon Miller · 27 · 6 months coached“Before I couldn't do a single pull-up, and now I can do five all on my own.”
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3 months coachedBetter technique, better health, and support to keep going.
Jhoan Rincon · 46 · 3 months coached“Kris changed the way I view my life. Even though I do not have much free time, he helps me push myself to keep going and never lets me give up.”
See the full storyWays to work with Kris
Pick the one that fits your week.
You have read the argument. These are the options, and whichever one you pick carries into the application.
1 of 5
Most hands-onYou want a coach on training, food and accountability every day.- Daily replies, usually within the hour
- FaceTime meal prep: cook, portion, freeze the week
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Core 1:1You want a coach with you daily, without the concierge layer.- Custom training plan with demo videos
- Macros-based nutrition, no rigid meal plan
- Daily accountability at standard priority
New, self-drivenYou run your own week and want a coach reading the numbers.- Custom training and nutrition plan
- One recorded Loom review of your week
- Adjustments based on what the week showed
One-time guidanceYou want direction now without a monthly commitment.- A focused 45-minute Zoom with Kris
- A real diagnosis of what is holding back progress right now
- Guidance on training, nutrition, accountability, or schedule
Community membershipYou want a serious fitness community without a coaching contract.- Access to the Titan Forge Science-Based Telegram community
- Training, nutrition, recovery, and research discussion
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