Energy balance
Aerobic training (AT) is superior to resistance training (RT) for reducing total body mass and fat mass in overweight or obese adults when exercise time is matched.
If your goal is to lose fat and body weight, prioritize aerobic exercise (like running, cycling, or elliptical) over resistance training. While lifting weights is great for building muscle, it does not reduce fat mass as effectively as aerobic exercise when you spend the same amount of time exercising. To maximize fat loss, focus on aerobic activities at 65-80% of your max heart rate.
The AT and AT/RT groups reduced total body mass and fat mass more than RT (p<0.05)... AT was more effective than RT for the reduction of fat and body mass in previously sedentary, non-diabetic, overweight or obese adults.
Why this rating
Large randomized controlled trial (n=119 with consistent body comp data) with high statistical power (0.95-1.0) and direct verification of exercise.
Source
Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults
Leslie H. Willis et al. · Journal of Applied Physiology · 2012
DOI 10.1152/japplphysiol.01370.2011
More from this paper
- Combining aerobic and resistance training (AT/RT) does not provide additive fat mass or body mass reduction benefits compared to aerobic training (AT) alone, despite requiring double the time commitment.Strong
- Resistance training (RT) is necessary for increasing lean body mass and strength, whereas aerobic training (AT) does not significantly increase lean body mass.Strong
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