8 Ways Resistance Training Burns Fat
Ever gained a few pounds and decided to exercise to lose it? "Tomorrow, I am going to start running and lose this weight!" you think. This seems intuitive as running and jogging burn a high amount of calories fairly quickly.
Although most think of aerobic activity first for fat- burning, another exercise strategy may provide equal or even greater long-term fat-loss benefit. In many subtle ways, resistance training can keep the fat off.
You do not need to choose between resistance and aerobic activity to stay fit. Most experts would recommend incorporating both into your exercise routine for maximal results. However, this article focuses on eight ways resistance exercise keeps you lean.
8 Ways Resistance Training Increases Fat Loss:
1. Lifting weights preserves lean body mass (LBM). Lean body mass burns more calories at rest than fat mass. Loss of LBM is one reason people gain fat with age. A young person is often very active running, playing, jumping, etc. However, once adults start working and have families, activity levels tend to decrease (note girls cut back on activity levels even before adulthood).
Since the muscles are not being utilized, they atrophy. As they atrophy, the metabolism slows down.
The practical result? A 20 year old metabolism may burn 2,000 calories (for example) while the same person at 40 may burn 1,800 calories. Over months and years, this slower metabolism can really add up. A 40 year old can eat the exact number of calories she did as a 20 year old, yet steadily gain fat due to the muscle atrophy and slowing metabolism process.
While the point is often made that one pound of LBM only burns 40 calories per day, this observation is short-sighted. The average person gains 1.0-1.5 of fat per year which is about 14 extra calories per day above expenditure levels. Over the years and decades, fat gain "creeps up" on us. Maintaining existing lean body mass has enormous, long-term implications and can prevent creeping fat gain.
Resistance training is the clear winner of all exercise choices at maintaining LBM. Maintain LBM and you will keep your metabolism elevated.
2. Resistance training can even increase lean body mass. This further elevates your metabolism during rest.
3. Resistance-training burns calories during the actual training session. This number has historically been pretty dramatically underestimated. Exercise scientists are just starting to understand resistance training can burn significantly more calories than once believed.
4. Resistance training may burn as many or more calories after the session than during the session. One recent study showed metabolism was still elevated 72 hours after a resistance session. At least seven studies have shown increased resting energy expenditure following a resistance training session. Traditional jogging does not produce this type effect.
5. Certain resistance training methods (i.e., circuit training) can be utilized for an even greater caloric burn during the workout.
6. Resistance training keeps your muscles strong and your body functional. This allows you the strength to run, hike, bike, climb stairs, etc. at almost any age. Many "old age" symptoms (canes, walkers, etc.) are actually a symptom of reversible muscle weakness attributable to decades of inactivity. Resistance training could eliminate many of these "old age symptoms" and allow people of all ages to remain active and mobile.
7. Resistance training can increase endocrine (hormonal) levels which burn body fat. This is a huge “x factor” with resistance training and fat loss. One reason bodybuilders take synthetic hormones is to burn fat. Certain resistance training techniques such as higher volume training and heavy training can increase hormonal levels in a similar way although not to the same extent. Although the endocrine/hormonal factor is hard to quantify at this point, it may be the most important resistance training fat-loss benefit.
8. Resistance training may relieve stress cycles which contribute to poor eating choices.
The next time you decide to "lose some weight", remember these eight points and incorporate resistance training into your fat-loss strategy. Better yet, start incorporating resistance training into your exercise strategy before you gain weight to improve your odds of staying lean and fit.
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Comments for This Entry
While I love the "high" I get during (and after) a good, hard run; the results I've seen via weight training - especially in my legs - has been a huge motivator for me to keep hitting the iron.
Kathleen,
I am the same. I skipped the weights for several years in my 20's and definitely increased body fat. The weights make a huge difference. I also love to go for a great run (which I am about to do :-)). It is great to be able to do both. One thing a lot of research looks at is the "high" of cardiovascular training to combat stress, anxiety, depression. I recommend a great book called "Spark" by Dr. Ratey of Harvard Medical School which talks about many of these issues.
Resistance training can dramatically improve body composition especially over the long-term. As you said, working the legs is KEY to many of the benefits. Some people go into the gym and just do bicep curls and shoulder raises since they "work their legs with cardio." The cardio benefit (while good) is not the same as resistance. More lunges, squats, step-ups, deadlifts etc!
Thanks for the comment!
Jeff
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