Strength Training or Cardio for Fat Loss?
Posted on | October 8, 2009 | No Comments
Alan Aragon has a ton of great resources on his website and he’s a fantastic writer on fitness, nutrition, and training. In an issue of his Research Review from 2008 he brought attention to a study done in 1999 comparing strength and endurance training for obese dieters. You can read the abstract here. If you want to avoid the overly technical details, here’s the experimental setup:
Not a fan of this view? Read on!
- Two groups of obese individuals were put on identical 800kcal (very restrictive) liquid diets for 12 weeks.
- One group did endurance or “cardio” training 4 times a week for one hour (walking, biking, or stair climbing).
- The other group underwent strength training 3 times a week using 10 stations with increasing number of sets.
- Fat loss, change in body composition, and change in resting metabolic rate (RMR) was measured at the conclusion of the study.
The results were astonishing (for many people):
- Both groups lost significant body mass, BUT the strength trained group had no loss in lean body mass (muscle).
- The endurance trained group lost significant amounts (nearly 10lbs) of lean body mass.
- The strength trained group lost on average MORE body fat (~4lbs) than the endurance trained group.
Additionally, the resistance trained group actually increased their RMR, while the endurance trained group suffered a significant (14% decrease). Essentially, the resistance trained group’s metabolism sped up over the 12 weeks, while the endurance trained group’s slowed down as their bodies conserved energy!
What can we take away from this study?
- Losing significant amounts of body fat requires calorie restriction (eating less) – although not with the severity done in this study.
- Strength training is superior to endurance training for conserving muscle mass, AND losing fat, AND maintaining a healthy metabolism.
For those individuals looking to lose weight and fat out there the prescription is clear. First, reduce the calories you consume – this can mean simply eating less OR eating less calorie dense food. Substituting leafy vegetables for rice and pasta, drinking water instead of soft drinks or juice, or snacking on fruit instead of baked goods are easy ways to start. Second, begin a strength training program to conserve muscle mass and keep your metabolism going strong. And finally, if you have the time, add cardio work such as walking, swimming, or stair climbing for overall cardiovascular health.
Of course, my absolute BEST recommendation would be to start a personal training program with SFB Fitness where all aspects of your training will be optimized for your specific goals. Contact us today!
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