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?

1. Losing significant amounts of body fat requires calorie restriction (eating less) – although not with the severity done in this study.
2. 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!

Usually aimed at women that want to get tighter midsections and more toned arms, these workout programs usually prescribe lots of reps (hundreds of crunches) with very low weights (20+ dumbell curls with 5lbs). The fact is, a muscle’s appearance (on both men and women) is a factor of three things: genetics, body fat, and size of the muscle. Muscles will look different on different people because of length of the underlying skeletal structure and insertion points  - both of which are genetic and unchangeable. Lower (or higher) bodyfat will make muscles more (or less) apparent on the continuum from flabby to toned to ripped. And because you can’t target fat loss (see Fat Loss Myth #1) lowering overall body fat is the way to go. Finally, bigger muscles are more visible and – depending on your preference – more attractive.

Doing lighter weights or more reps will have no effect on any of these 3 factors. If you want your muscles more toned, you must either reduce overall bodyfat or build bigger muscles. Luckily, both of these things can be achieved by improving your diet and starting an effective exercise program.

2. Women Should Avoid Heavy Strength Training So They Won’t Get “Big”

Most women (understandably) aren’t interested in putting on a lot of muscle mass. Losing fat, looking more toned, and feeling healthier are often primary goals. This doesn’t mean, however, that they should avoid proper strength training programs. While women are capable of adding muscle to their body, most women will get stronger without looking like bodybuilders, who are self-selected and consume copious amounts of steroids. Most women who invest the time with or without personal trainers in building strength will find themselves feeling healthier, experiencing fewer aches and pains, able to play sports at a higher level, and, yes, looking more toned.

Still don’t believe me? Here’s a clip of former US champion weightlifter Melanie Roach.