Strength Training vs.Aerobics for Fat Loss:


Are you under the impression that you can't lose fat without aerobics? Well, you need to reconsider. In a recent blog, top fitness trainer Alwyn Cosgrove wrote about a couple studies that strongly favor the use of strength training when trying to lose weight.

In one study from the Journal of American College of Nutrition, volunteers were put on an extreme low calorie diet. One group did resistance (strength) training and the other was assigned to do aerobic training.

While both groups lost weight, the strength training group lost significantly more fat and no lean muscle tissue. The strength group also increased their resting metabolism while the aerobics group decreased metabolism.

In another study, subjects on an extreme low calorie diet lost 35 pounds while participating in strength training, yet they managed to increase their muscle size, which would help keep their metabolism high. Cosgrove doesn't advocate restricting calories to this extreme level.

The "take home" point from these studies is that you need to do strength training to lose fat and keep your metabolism high, burning more calories even when you are resting. Muscle tissue burns calories whether you are working or resting.

On another note, you need to work to maintain your muscle tissue as you age, in order to keep your mobility. Strong muscles support your joints and allow you to keep moving. So they are important for fat loss, as well as mobility.

Walking is a great form of exercise that I recommend for most everyone. If you end up doing a lot of walking all throughout your day, it can help keep your weight in check.

If you have limited time, however, strength training delivers more bang for your buck. You can get cardiovascular benefits by doing circuit work, where you go from one exercise to another with little rest in between.