When you are looking at weight loss, many experts can agree with one thing: A calorie deficit (burning more calories than you eat and drink) is important. While lowering your intake is one part of the process, another – what type of exercise you should do to burn more calories – continues to be up for debate.

For instance, one study within the Journal of Applied Physiology showed a cardio exercise routine helped overweight exercisers lose more weight than weight training. But part of this difference is because people who strength train gain more lean body mass, which weighs more. Moreover, this shift in body composition is beneficial for keeping the weight off long-term, as building muscle might help counterbalance the metabolism slow-down (and potential for weight regain) that often includes weight reduction.

So, if you had to choose, should you lace up your sneakers and run for speed or powder your palms and learn how to deadlift? Here, fitness pros take sides on whether cardio or strength training is the foremost arrange for dropping excess weight: