Its interesting to note that if we look at the immediate effect of resistance training, we would only encounter muscle damage in the body. If we didn't look at the after effect of training, we would assume that lifting weights is counterproductive to gaining lean muscle. Of course we know that isn't true. After the muscle damage has been incurred, the body starts releasing anabolic hormones which promotes muscle repair and hypertrophy.
A recent article by Alwyn Cosgrove highlighted this issue with respect to comparing aerobic workouts with high intensity resistance training. If we look at the immediate effect of aerobic/cardiovascular activities e.g running on the treadmill, the amount of calories burned would be higher than that of resistance training. Most people would not look into the after effects of these activities, therefore assuming that only aerobic training would allow them to lose as much calories as possible and expedite the sexy body attainment process.
Little did they know that after working out, there is an effect called the Excess Post-exercise Oxygen Consumption (EPOC) that takes place. This process takes place for 1-2 days post high intensity training as the body requires to repair, maintain itself and re-attain equilibrium. This, of course, requires energy and the body would burn calories for that purpose. A research study by Schuenke MD, Mikat RP, McBride JM in Alwyn Cosgrove's article reported that high intensity resistance training would elevate this effect and burn more calories post-workout.
To expedite the fat losing process, do take advantage of this phenomenon and perform high intensity resistance training. Cardio singularly won't lead to the results that most people want. In addition to that, it does not increase your resting metabolism like high intensity resistance training does. As some may recall, the resting metabolism accounts for approximately 70-80% of calories burnt per day. Increasing this would result in more calories burned to maintain the additional muscles. Combining the resting metabolic increase and post workout EPOC would be potent mix in keeping the excess fat at bay.