Research
Mixed
Resistance training significantly reduces body fat percentage and increases fat-free mass in middle-aged, android-obese men, whereas aerobic training does not significantly alter body composition.
If you are overweight with abdominal fat, incorporate resistance training 3 times a week. Focus on major muscle groups with moderate weights. This approach can significantly reduce your body fat percentage and increase lean muscle mass, even without changing your diet.
ModerateSupportsMEDIUM confidence
The resistance group demonstrated a significant decrease in percentage of body fat and a significant increase in fat-free mass, which was not apparent in the aerobic group
Why this rating
Randomized trial but small sample size (n=12 resistance, n=14 aerobic) and short duration (10 weeks).
Source
Effects of Resistance versus Aerobic Training on Coronary Artery Disease Risk Factors
William J. Banz et al. · Experimental Biology and Medicine · 2003
DOI 10.1177/153537020322800414
rct · n=26Cited 233×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- Aerobic training significantly increases HDL cholesterol in middle-aged, android-obese men, whereas resistance training does not.Moderate
- Both aerobic and resistance training significantly reduce microalbuminuria in middle-aged, android-obese men, suggesting cardiovascular and renal protection.Moderate
- Both aerobic and resistance training significantly increase plasma fibrinogen levels in middle-aged, android-obese men, which is a paradoxical increase in a known cardiovascular risk factor.Moderate
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