Adam Napper - Personal Training in Allen Tx

Weight training is fat loss training…

When they want to lose weight, many people hop on cardio machines and take note of their total calories burned. But, as I mentioned in a post this summer summarizing presentation this past summer, weight training is fat loss training. And here’s a nice systematic review and meta-analysis covering this topic in overfat or obese adults.

Here’s what they found based on the studies in this population:

👉 Diet + exercise was superior to diet alone or exercise alone.

👉 Resistance training plus diet was more effective than aerobic training plus diet or a combination of resistance training and endurance training plus diet for altering body composition (decreasing fat mass and retaining fat free mass; muscle is a part of that free mass), reducing total cholesterol, triglycerides and LDL cholesterol.

👉 Even though aerobic training was less effective than resistance training, intervals or high intensity training were the best option.

👉 Resistance training was more effective at reducing fasting insulin levels then endurance training or aerobic training combined with resistance training.

** Bottom line: focus on a good resistance training program and add intervals or high intensity training if you'd like. This should take precidence rather than worrying about short term calories burned through exercise or reduced through diet.

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