Summary

A study from Duke University indicates that aerobic exercise is more effective for fat loss in overweight or obese individuals than resistance training, although combining both can lead to a significant decrease in waist circumference.

Abstract

The article discusses the efficacy of different exercise regimens for weight loss, particularly focusing on a Duke University study involving 234 overweight or obese adults. The study compared the impact of resistance training, aerobic training, and a combination of both on body composition. The findings suggest that while aerobic exercise is superior for losing body fat, resistance training does not necessarily lead to weight loss but may improve metabolic rate and glucose control. The combination group experienced the most significant reduction in waist circumference, despite spending more time exercising. The article also touches on the personal experiences of the author, who has found both cardio and weight training beneficial for different reasons, and emphasizes the importance of choosing exercise types based on individual goals.

Opinions

The author has personal experience with both cardio and weight training, finding value in each for different purposes.
Aerobic exercise is deemed effective for weight loss and is supported by research.
Resistance training is recognized for its potential to improve resting metabolic rate and glucose control, even if it doesn't directly reduce fat mass.
The combination of aerobic and resistance training is noted for its significant impact on reducing waist circumference.
The author suggests that the choice of exercise should align with individual health and fitness goals.
The author expresses a preference for incorporating both cardio and weight training, adjusting the focus depending on specific objectives such as fat loss or muscle gain.

The Best Way to Lose Body Fat — According to Science

Comparing both cardio and weight training

Most people are at a loss of how to best utilise time in order to achieve their weight loss and maintenance goals.

There are several theories both for and against cardio and weight training.

I have personally experienced both sides of the story and can find points to support each.

Both weight training and cardio have attained a slim and toned physique — especially during my bodybuilding days.

My goals and life purpose have changed as I’m older and wiser.

Perhaps you have gone through a similar transition throughout the years.

Staying lean and fitting into your clothes was probably the ultimate strategy during your youth.

The Duke University researcher’s conducted an extensive and randomised trial that analysed changes in body composition from three modes of exercise in those who are overweight or obese — without diabetes.

Aerobic exercise such as running, walking and swimming — has been proven as an effective way to lose weight.

However, recent guidelines have suggested that resistance training, including lifting weight to build and maintain muscle mass, may also help weight loss.

Your weight loss magnifies because of the increase in your resting metabolic rate.

In addition, other benefits of resistant training (proven by research) have improved glucose control. However, when it comes to fat mass, research is inconclusive at that given time (This research was conducted in 2012).

Researchers enrolled 234 overweight or obese adults in this study.

They were randomly assigned to one of three exercise training groups.

Resistance training, aerobic training and aerobic plus resistance training. The participants exercised three times per week.

The effectiveness of each group was analysed through body composition.

Aerobic exercise was a more efficient way to lose body fat.

Those who performed resistant training didn’t lose any weight (but did they put on muscle — we’ll never know this)

The combination group had a mixed result.

Both cardio and resistance helped the participants lose weight and fat mass, although it did not reduce body fat mass or fat mass over aerobic training alone.

It’s important to note that this group saw the most significant decrease in waist circumference.

But they also spent more time exercising than the other two groups.

Resting metabolic rate was not monitored during this study, which would have been an exciting find.

The suggestion is that weight training helps improve resting metabolic rate, which eventually aids in overall weight loss.

This study didn’t significantly decrease fat mass or body weight irrespective of any resting metabolic rate changes.

While no single exercise provides the best of every health benefit, you should consider your goals first to determine the best exercise solution.

For instance, older individuals experiencing loss of muscle mass should focus on weight lifting.

On the other hand, those who want to lose a great deal of body fat may start with aerobic exercise to get the fitness ball rolling.

In my own experience, I found that cardio did help me get a lot leaner, but it also wore me out a lot physically and mentally.

Weight training provided the metabolic changes, muscle-building and strength I could not get with cardio alone.

I have used both methods to strengthen and tone my body and provide me with cardiovascular health befits — whilst keeping me lean.

Therefore, I highly recommend cardio and weight training whilst spending more time on either, depending on your goals.

For example, if you want to lose that stubborn belly fat — HIIT might be used in your fat loss strategy.

Although this is an older study, there is still wisdom within the results. Please feel free to view the paper here for more in-depth details.

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