![]() Lifting weights helps maintain and build muscle, and it helps prevent your metabolism from slowing down when you lose fat. It makes it easier to keep the weight off, which is actually much harder than losing it in the first place. This also helps prevent the drop in metabolism that can occur alongside weight loss.īecause of this, doing some form of resistance training is a crucial addition to an effective long-term weight loss plan. This is because muscle is more metabolically active than fat, meaning it requires more energy ( 6). Higher amounts of muscle also increase your metabolism, helping you burn more calories around the clock - even at rest. So, resistance training appears to have a protective effect on both muscle and bone during periods of reduced calorie intake. This study found that those who did no exercise or cardio alone lost fat but also lost more muscle and bone mass than the groups that did resistance training ( 5). One study of 141 older adults with obesity examined the effects of cardio, resistance training, or both on body composition during a period of intentional weight loss. Resistance training helps increase the strength, tone, and amount of muscle you have. However, resistance training - such as weight lifting - has benefits that go beyond that. Summaryĭoing aerobic exercise regularly can increase the number of calories you burn and help you lose body fat.Īll physical activity can help you burn calories. That means adding cardio to your lifestyle is likely to help you manage your weight and improve your metabolic health, if you keep your caloric intake the same. Other studies also show that cardio can help you burn fat, especially the dangerous belly fat that increases your risk of type 2 diabetes and heart disease ( 2, 3, 4). The control group, which didn’t exercise, actually gained 0.5% of their body weight. Those who burned 400 calories per cardio session (5 times per week) lost 4.3% of their body weight, while those who burned 600 calories per session (also 5 times per week) lost a little more, at 5.7%. Participants were split into three groups and not told to reduce calorie intake ( 1). However, it is very effective at burning calories.Ī 10-month study examined how cardio without dieting affected 141 people with obesity or overweight. ![]() Examples include:Īerobic exercise doesn’t have a major effect on your muscle mass, at least not compared to lifting weights. One of the most popular types of exercise for weight loss is aerobic exercise, also known as cardio.
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