Table of contents
- Strength training can be more effective than cardio for fat loss.
- Strength training boosts your metabolism by increasing your basal metabolic rate (BMR).
- Combining strength training and cardio offers the best of both worlds for weight loss.
- Resistance training helps maintain lean muscle mass during weight loss.
- Strength training improves body composition by reducing body fat percentage and increasing muscle mass.
Strength training is often overlooked for weight loss, but it plays a crucial role in burning fat and improving metabolism. When you build muscle, your body becomes more efficient at burning calories, even at rest. Unlike cardio, which primarily burns calories during the workout, strength training helps you burn more throughout the day by increasing muscle mass. In this post, we'll explore how incorporating strength training into your routine can accelerate your weight loss, enhance fat loss, and help you achieve long-term results.
Strength training can be more effective than cardio for fat loss.
Question: What percentage of body fat do people lose on average with strength training compared to cardio?
A study published in the European Heart Journal found that participants who engaged in strength training lost an equal amount of body fat compared to those who did cardio. The study involved 406 overweight or obese adults divided into three groups: resistance training, aerobic training, and a combined group. After a year, all groups showed equal reductions in body fat percentage.
Another systematic review and meta-analysis published in the Obesity Reviews journal found that resistance training alone resulted in significant reductions in body fat percentage (ES = −1.6%, 95% CI: −2.9 to −0.3%, p < 0.001) and whole-body fat mass (ES = −1.0 kg, 95% CI: −1.7 to −0.3 kg, p < 0.001) compared to no training controls.
Data Source:
European Heart Journal: Lifting Weights Reduces Body Fat as Effectively as Cardio, New Study Finds
Strength training boosts your metabolism by increasing your basal metabolic rate (BMR).
Question: By how much does muscle mass increase basal metabolic rate (BMR) compared to fat tissue?
Muscle mass significantly increases basal metabolic rate (BMR). A study published in the European Journal of Clinical Nutrition found that participants who underwent a 9-month resistance training program increased their resting metabolic rate (RMR) by an average of 5%.
Each kilogram of muscle mass requires approximately 13-18 kcal/day to maintain, whereas fat tissue requires only about 4-6 kcal/day. This difference highlights the metabolic advantage of increased muscle mass.
Data Source:
European Journal of Clinical Nutrition: Increased metabolic rate after resistance training
Bodybuilding.com: Cardio vs Weights: Which Is Better For Fat Loss
Combining strength training and cardio offers the best of both worlds for weight loss.
Question: What are the combined effects of strength training and cardio on weight loss and overall health?
Combining strength training and cardio can offer comprehensive benefits. A study mentioned in Men's Health found that participants who combined resistance and aerobic training showed significant reductions in body fat percentage and improvements in cardiovascular health. The combined group saw equal fat loss to the groups doing either type of exercise alone.
Another overview of reviews published in PMC indicated that combining resistance and aerobic exercise was effective for reducing body fat and maintaining lean mass, while also providing benefits for cardiometabolic health.
Data Source:
Men's Health: Lifting Weights Reduces Body Fat as Effectively as Cardio, New Study Finds
Resistance training helps maintain lean muscle mass during weight loss.
Question: How effective is resistance training in preserving lean muscle mass compared to other forms of exercise?
Resistance training is highly effective in preserving lean muscle mass. A systematic review and meta-analysis found that resistance training alone was the most effective for increasing lean mass (ES = 0.8 kg, 95% CI: 0.6 to 1.0 kg, p < 0.001) and maintaining lean mass during weight loss.
Another study highlighted that resistance training reduced lean mass loss during weight loss, with a mean difference (MD) of 0.8 kg (95% CI: 0.4–1.3 kg).
Data Source:
Strength training improves body composition by reducing body fat percentage and increasing muscle mass.
Question: What changes in body composition (fat percentage vs. muscle mass) are observed with strength training?
Strength training can significantly improve body composition. A study in the European Heart Journal found that participants who engaged in strength training lost an equal amount of body fat as those who did cardio, and there was an indication that if calories were equated, the strength training group might have lost even more body fat.
Another systematic review and meta-analysis showed that resistance training resulted in significant reductions in body fat percentage (ES = −1.6%, 95% CI: −2.9 to −0.3%, p < 0.001) and whole-body fat mass (ES = −1.0 kg, 95% CI: −1.7 to −0.3 kg, p < 0.001), while also increasing lean mass.
Data Source:
Men's Health: Lifting Weights Reduces Body Fat as Effectively as Cardio, New Study Finds
