In a new study (Late 2014), Harvard School of Public Health (HSPH) researchers found that men who completed 20 minutes of weight training a day saw a smaller increase in belly fat than men who spent the same amount of time sweating it out in a cardio workout. This study included more than 10,000 men and followed them over a 12 year period. There you have it. Resistance training is better than cardiovascular training! Not so fast.
In that same study men who added both strength training and cardio to their daily routines fared even better!
Resistance training stimulates or uses fast twitch muscles fibers which rely on blood glucose (Carbs) as a fuel source. Reducing blood glucose reduces insulin levels in the body which allows for fat to be pulled from your cells and burned. Cardiovascular training uses slow twitch muscle fibers which relies on fat as a fuel source. The combination of resistance and cardiovascular training allows you to burn fat through two pathways which allows you to be more effective.
So if you want to lose weight you should use a combination of resistance and cardiovascular training. So there you have it. Not quite.
The best way to lose weight is to change you food intake (diet). You may have heard the saying, “You can’t out exercise a bad diet”. It’s true. If your diet is terrible, than you won’t lose weight. However, if you fix your diet (Eat lean proteins, quality carbohydrates and fats, plenty of vegetables and moderate amounts of fruits) then you will lose weight even if you don’t exercise! So…diet is the key. Not so fast.
If you have an excellent diet AND you exercise, both resistance training and cardiovascular exercise, than you will lose the maximum amount of fat while potentially adding some lean muscle. Get it…
Eating Healthy + Resistance training + Cardiovascular exercise = FAT LOSS
If you want to lose weight (fat), fix your diet; add resistance training and cardiovascular exercise and you’re on your way. No sure how to do it? Call us at Accelerated Fitness and ask about our Unlimited Personal Training. We’ll get you on the right track. We offer a free 2 hour consultation with a nutritionist for all new clients.