It’s always been known that when you’re trying to lose weight, aerobic exercise is an essential part of your journey. well a new study from Edith Cowan University, conducted at the Exercise Medicine Research Institute, reveals a total game changer when it comes to lose extra pounds. This recent research shows that endurance training-alias Weight training— is just as effective when combined with a calorie deficit plan if you have weight you’re trying to lose. Read on to learn more about this productive exercise for weight loss, then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
For adults trying to lose weight, get a minimum of 150 minutes of moderate exercise aerobic exercise o 75 minutes of vigorous aerobic exercise each week is recommended by the US Department of Health and Human Services. Mayo Clinic explains that this exercise, along with cutting calories, is an ideal way to lose a few pounds. Additionally, the new research expands on the importance of resistance training when it comes to weight loss, fat mass, and muscle mass.
Pedro López, principal investigator and doctoral student, explains: “Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise. This article shows that we can use resistance training and achieve significant effects with a diet based on reducing calories. We can reduce body fat percentage, total body fat mass, body weight and BMI.”
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The effects of weight training, compared to aerobic exercise, are very similar when combined with a calorie deficit in overweight or obese adults. Lopez goes on to emphasize that there are other options for losing weight besides aerobic exercise.
It can be nerve-wracking or overwhelming for some people to consider riding a bike or treadmill for half an hour or more. Bearing your entire body weight to perform aerobic exercises can potentially cause injury to your joints, ligaments, knees, and more. If that’s a concern, it’s exciting to learn that lifting weights can also help you achieve successful weight loss goals.
Related: The most effective exercises to reverse aging after 50, says a trainer
Lopez also highlights the added benefit of implementing a weight training regimen on your journey to a new size. He says, “The study also showed that resistance training was effective in preventing muscle loss by reducing the number of calories consumed.”
If you didn’t already know, once you hit your 30s, you can lose 3-5% of your muscle mass every 10 years. Progressive resistance training can help build muscle mass, no matter how old you are, according to Dr. Thomas W. Storer (via Harvard Health).
For more news on mind and body, see ‘Unhealthy’ exercise habits that may actually shorten your life, expert says Y Lose Belly Fat Faster in Your 40s With These Free-Weight Workouts, Trainer Says.
alexa mellardo
Alexa is the Mind + Body Associate Editor for Eat This, Not That!, overseeing the M+B channel, and providing readers with engaging topics on fitness, wellness, and personal care. read more
