It’s been known forever 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, performed at the Exercise Medicine Research Institute, reveals a total game-changer when it comes to shedding extra pounds. This recent research shows that resistance training—aka weight training—is just as effective when combined with a calorie deficit plan if you have weight you’re trying to drop. Read on to learn more about this productive exercise for weight loss, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
For adults who are trying to lose weight, getting in a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of intense aerobic exercise each week is recommended by the U.S. Department of Health and Human Services. Mayo Clinic explains that this exercise, paired with cutting down on calories, is an ideal way to drop some pounds. In addition, the new research expands on the importance of resistance training when it comes to weight loss, fat mass, and muscle mass.
Pedro Lopez, lead researcher and PhD student explains, “Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise. This paper shows we can use resistance training and achieve meaningful effects with a diet based on caloric reduction. We can reduce body fat percentage, whole-body fat mass, body weight and BMI.”
The effects of weight training, compared to aerobic exercise, are very similar when coupled with a calorie deficit in obese or overweight adults. Lopez goes on to stress there are other choices to lose weight in addition to aerobic exercise.
It can be distressing or overwhelming for some individuals to consider hitting a bike or treadmill for a half-hour or more. Bearing one’s entire body weight to perform aerobic workouts can potentially cause injury to the joints, ligaments, knees, and more. If that’s a concern, it’s exciting to know that weight lifting can help achieve successful weight loss goals, too.
Lopez also points out the extra benefit of implementing a weight workout regimen in your journey to a new size. He says, “The study also showed resistance training was effective in avoiding losing muscle mass when lowering the number of calories being consumed.”
If you didn’t already know, once you hit 30, you can lose anywhere from 3% to 5% of muscle mass every 10 years. Progressive resistance training can help form muscle mass, no matter how old you are, according to Dr. Thomas W. Storer (via Harvard Health).
For more mind and body news, check out “Unhealthy” Exercise Habits That Can Actually Shorten Your Life, Expert Says and Shrink Belly Fat Faster In Your 40s With These Free Weight Exercises, Trainer Says.