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Abstract

ount of energy we are burning by altering one specific molecular pathway. (If you want to dive deeper into all the nuances of this study, you can find it <a href="https://faseb.onlinelibrary.wiley.com/doi/10.1096/fj.202100242R">here</a>.)</p><p id="108a" type="7">“The study results in mice and humans show that in response to mechanical loading, muscle cells release particles called extracellular vesicles that give fat cells instructions to enter fat-burning mode.” — Science Daily</p><p id="c478">While it has long been known that resistance training is good for fat loss, this study provides more of an insight into why this is.</p><h1 id="25c8">What You Can Do</h1><h2 id="7ca1">Include resistance training in your exercise regime</h2><p id="79a8">The study didn’t provide specifics on what this would look like, but incorporating some sort of strength or resistance training each week would likely have huge benefits.</p><p id="9bff">Dr. Andrew Huberman explained this study in a <a href="https://www.facebook.com/hubermanlab/videos/149768710566913/">video</a> and suggested the recommended weight would be 75–85% of your 1RM (one repetition maximum — the maximum weight you can lift once). This would land you in the standard strength training rep range of 3–6 repetitions. I.e., you might do 5 sets of 5 squats at quite a high weight.</p><p id="ab87">I write more about how to incorporate resistance training in these articles:</p><div id="f7ed" class="link-block"> <a href="https://readmedium.com/a-simple-framework-for-ultimate-strength-and-fitness-c4f428887cdc"> <div> <div> <h2>

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A Simple Framework for Ultimate Strength and Fitness</h2> <div><h3>A straightforward workout plan to increase muscle and cardiovascular fitness, and achieve optimal health</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*rJxc1LjfZwRDhGlR)"></div> </div> </div> </a> </div><div id="0daa" class="link-block"> <a href="https://readmedium.com/a-simple-fitness-habit-to-drastically-improve-your-health-753022e3ea10"> <div> <div> <h2>A Simple Fitness Habit to Drastically Improve Your Health</h2> <div><h3>Sometimes it’s the simplest things that make the biggest difference.</h3></div> <div><p>medium.com</p></div> </div> <div> <div style="background-image: url(https://miro.readmedium.com/v2/resize:fit:320/0*_8Ns5IIMq5DpDdzX)"></div> </div> </div> </a> </div><h2 id="72e3">Want to improve your health, one habit at a time?</h2><p id="095c">Sign up for my <b>free</b> weekly newsletter, <a href="https://momentumhabits.substack.com/subscribe?utm_medium=web&utm_source=subscribe-widget&utm_content=28179428">Momentum</a>. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. <b>This newsletter will help you to create the momentum you need to move towards a healthier and happier future.</b></p></article></body>

This Exercise Will Put Your Body in Fat-Burning Mode

A new study has shown an effective exercise for fat loss.

A recent study done by the University of Kentucky has demonstrated that resistance training is an effective way to lose body fat.

The most cited mechanism by which resistance training increases fat loss is through the resultant increase in muscle mass. Muscle burns calories, and so having more muscle mass means you’ll burn more calories. However, this study has shown how resistance training directly impacts fat loss.

Here’s what they found and how you can apply the results to your own life.

The Research

The study was published in The FASEB Journal in May 2021.

They looked at both mice and humans (to ensure the mice findings would also apply to humans) and investigated the biological response to resistance training.

They found that when we load up our muscles, our muscles send a message via little vesicles to our fat cells, which triggers them to start burning fat. Essentially, weight training can switch on a fat-burning mode and increase the amount of energy we are burning by altering one specific molecular pathway. (If you want to dive deeper into all the nuances of this study, you can find it here.)

“The study results in mice and humans show that in response to mechanical loading, muscle cells release particles called extracellular vesicles that give fat cells instructions to enter fat-burning mode.” — Science Daily

While it has long been known that resistance training is good for fat loss, this study provides more of an insight into why this is.

What You Can Do

Include resistance training in your exercise regime

The study didn’t provide specifics on what this would look like, but incorporating some sort of strength or resistance training each week would likely have huge benefits.

Dr. Andrew Huberman explained this study in a video and suggested the recommended weight would be 75–85% of your 1RM (one repetition maximum — the maximum weight you can lift once). This would land you in the standard strength training rep range of 3–6 repetitions. I.e., you might do 5 sets of 5 squats at quite a high weight.

I write more about how to incorporate resistance training in these articles:

A Simple Framework for Ultimate Strength and Fitness

A straightforward workout plan to increase muscle and cardiovascular fitness, and achieve optimal health

medium.com

A Simple Fitness Habit to Drastically Improve Your Health

Sometimes it’s the simplest things that make the biggest difference.

medium.com

Want to improve your health, one habit at a time?

Sign up for my free weekly newsletter, Momentum. Each week you’ll receive one new habit to try. I’ll explain why it’s important and how to make it easy. This newsletter will help you to create the momentum you need to move towards a healthier and happier future.