Aerobic Exercise Better For Fat And Weight Loss Than Resistance Training
    By News Staff | December 15th 2012 01:17 PM | 13 comments | Print | E-mail | Track Comments

    Al exercise is good exercise and there is a 100 percent chance you will lose weight if you consume fewer calories than you burn, but if you are interested in optimizing fat and weight loss after the holidays, aerobic training is the best way to go, according to Duke researchers.

    They compared aerobic training, resistance training, and a combination of the two in what they say is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.

    Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight and recent guidelines have added resistance training, which includes weight lifting to build and maintain muscle mass, into that mix, saying it will also help with weight loss by increasing a person's resting metabolic rate. Research has demonstrated health benefits for resistance training, such as improving glucose control, but studies don't show a benefit using resistance training for fat mass.

    "Given that approximately two-thirds of adults in the United States are overweight due to excess body fat, we want to offer clear, evidence-based exercise recommendations that will truly help people lose weight and body fat," said Leslie H. Willis, MS, an exercise physiologist at Duke Medicine and the study's lead author.

    Researchers enrolled 234 overweight or obese adults in the study. Participants were randomly assigned to one of three exercise training groups: resistance training (three days per week of weight lifting, three sets per day, 8-12 repetitions per set), aerobic training (approximately 12 miles per week), or aerobic plus resistance training (three days a week, three set per day, 8-12 repetitions per set for resistance training, plus approximately 12 miles per week of aerobic exercise).

    The exercise sessions were supervised in order to accurately measure adherence among participants. Data from 119 people who completed the study and had complete body composition data were analyzed to determine the effectiveness of each exercise regimen.

    The groups assigned to aerobic training and aerobic plus resistance training lost more weight than those who did just resistance training. The resistance training group actually gained weight due to an increase in lean body mass.

    Aerobic exercise was also a more efficient method of exercise for losing body fat. The aerobic exercise group spent an average of 133 minutes a week training and lost weight, while the resistance training group spent approximately 180 minutes exercising a week without shedding pounds.

    The combination exercise group, while requiring double the time commitment, provided a mixed result. The regimen helped participants lose weight and fat mass, but did not significantly reduce body mass nor fat mass over aerobic training alone. This group did notice the largest decrease in waist circumference, which may be attributed to the amount of time participants spent exercising.

    Resting metabolic rate, which determines how many calories are burned while at rest, was not directly measured in this study. While theories suggest that resistance training can improve resting metabolic rates and therefore aid in weight loss, in this study, resistance training did not significantly decrease fat mass nor body weight irrespective of any change in resting metabolic rate that might have occurred.

    "No one type of exercise will be best for every health benefit," Willis added. "However, it might be time to reconsider the conventional wisdom that resistance training alone can induce changes in body mass or fat mass due to an increase in metabolism, as our study found no change."

    Duke researchers added that exercise recommendations are age-specific. For older adults experiencing muscle atrophy, studies have found resistance training to be beneficial. However, younger, healthy adults or those looking to lose weight would see better results doing aerobic training.

    "Balancing time commitments against health benefits, our study suggests that aerobic exercise is the best option for reducing fat mass and body mass," said Cris A. Slentz, PhD, a Duke exercise physiologist and study co-author. "It's not that resistance training isn't good for you; it's just not very good at burning fat."

     Published in the Journal of Applied Physiology.


    Not necessarily , losing weight is all about a sequence of biological reactions: (Creating the right metabolic state, Spiking Muscle Insulin Sensitivity, Depleting Glycogen, Breaking Fat, Burning broken fat).
    The more you trigger them in sequence the better results you can expect.
    Neatbodies have a 10 pages book about it, explains it really well maybe worth having a look.

    May I also add the importance of certain foods to lose weight. Baked sweet potatoes, coconut oil, butter, olive oil, flaxseed, avocado, sprouted breads, stevia, & raw chocolate are just some of the recommended foods. Dieters should also try to learn the essential principles losing weight loss and preventing disease

    Another benefit of aerobic exercise is that it increases serotonin, which may be lacking in those overweight patients with food addiction. Serotonin is the antibody of stress, which is a clinically proven cause of both weight gain and overeating. The exerciser then has three benefits in attacking weight loss, through exercise, stress-reduction and an enhanced sense of well-being and calm.

    Gerhard Adam
    The resistance training group actually gained weight due to an increase in lean body mass.
    So, is the objective to arbitrarily lose weight or to lose fat?  This seems like a pretty silly statement, and it is little wonder that people are willing to engage in starvation diets even when it means losing muscle mass with this kind of reasoning.
    This group did notice the largest decrease in waist circumference...
    So, even though the mixed training group achieved the objective that many individuals desire, this was dismissed because it didn't satisfy the "Holy Grail" of weight loss that seemed to be the only thing being measured.  This study plays into exactly the problem mind-set of those seeking to lose weight by fixating on weight instead of on body shape and fitness.  Again, it is little wonder that people have problems losing weight and being consistent when the only measure is a weight scale.
    Mundus vult decipi
    I tried aerobic exercise awhile ago, but it's not for. Been struggling with my weight for the last few years now and recently discover this amazing weight loss program that really worked for me. I recommend anyone that has problems with weight to give it a try. here a review of the program am doing

    Gerhard Adam
    I haven't seen the original study since it's behind a pay wall, but there were a few factors that raised some questions in this study.

    1.  It started with 234 individuals of which only 119 completed the study.  So what happened with the 115 that dropped out and what were their numbers [at the various points they quit].

    2.  It doesn't appear that there were any controls to monitor diet.

    3.  I only found one place where the amount of weight lost was mentioned, and that wasn't particularly encouraging [although I can't attest to the accuracy of the report].  Indicating 3.8 lbs for the aerobic group and 3.6 lbs for the mixed group.  Since this was an 8-month study, I would hope that those numbers don't represent totals.

    4.  It would have been helpful to see rates of loss during the 8-month period, because one major problem in any exercise regime is that there is a tendency for one's body to become more energy efficient when repeating the same activities, so usually it is desirable to change up a routine to generate more physical stress.

    As a result, it appears that the conclusion isn't that aerobic is necessarily more effective than resistance training, but rather from this limited data, that aerobics may be more efficient [from a time-commitment perspective] in achieving the weight loss.

    Of course without knowing the corresponding dietary constraints [or how individual diets were managed], this information may not be particularly useful.
    Mundus vult decipi
    As a result, it appears that the conclusion isn't that aerobic is necessarily more effective than resistance training, but rather from this limited data, that aerobics may be more efficient [from a time-commitment perspective] in achieving the weight loss.
    That would be my take home message too. Anyway committed to diet and exercise is going to lose weight and achieve their goal but they seem to be saying aerobic workouts are somewhat faster. But it's all going to work eventually.

    For trainers who have to make the best advice this may have value - but a lot of trainers instead recommend what they like, rather than what will work based on the customer.
    Of all the fields out there, I think weight loss has the lowest quality research I've seen. When you compare it to the statistical thoroughness and experimental rigour of say particle physics, it's like watching cavemen knapping flints next to a Rolls Royce turbine blade plant.

    This is very helpful and informative article that might help people to get over from weight lose...

    Science is always the best way to prove if something really works. In this case science has prevailed over speculation and false theories to lose weight. The true above fiction, and the results could help people to get maximum results out of their workouts, diet and lifestyle.

    This just reinforces the age old saying eat less excersise more. great article very well written

    I tried aerobic exercise awhile ago, but it's not working and attempting numerous other diets I decided to try out this one diet and the outcomes happen to be terrific! I lost 16 pounds in five weeks and have not been this content in a long time. When I want to swiftly shed some weight this really is my favorite eating plan simply because it loses the weight.

    Aerobic exercises are helpful to reduce fats and weight. Apart from this, there are various types of exercises like jogging, running, walking, cycling, dancing, swimming etc. which are also helpful to lose weight.