Why Resistance Training Is Critical For Long Term Fat Loss

As a wellness enthusiast and personal trainer, I’ve been to many different gyms in various cities and I always see the same thing – multitudes of people, mp3 players hooked to their ears, drenched in sweat on every type of cardio machine imaginable.  These exercise machines are fine for improving a myriad of preventable diseases (hypertension, diabetes, high cholesterol, etc.), strengthening overall cardiology function or training for a specific event/sport.

However, in the quest for long-term fat loss and muscle toning, there is still a general misconception about the role of cardio as it relates to fat loss and muscle definition.  Contrary to popular belief, cardio actually takes a backseat to resistance training.

Cardio vs Resistance

Generally speaking, cardio and resistance training complement one another in one’s journey toward optimal wellness.  However, the real truth is that a resistance workout supersedes cardio when the main goal is long-term fat loss.  The reason is because muscle is metabolically more active than fat.  You’re probably asking yourself, ‘what the heck does that mean?’  That statement is just a fancy way of saying that lean muscle burns more calories than fat.  In simple terms, the more muscle you have, the more fat you’ll burn.  Despite this, many folks still attempt to sweat the fat away on cardio machines.

Pound for pound, you will burn more total calories during a cardio workout versus a comparable resistance workout.  However, studies show that your average daily metabolic rate drastically increases with resistance exercise⁽¹⁾.  With more lean muscle you will burn more calories during the course of your day than if you maintain a high fat body composition.

Women always seem to be concerned about getting too muscular or bulky.  I always give the same response to my clients as well as other ladies who pose this same question.  Unless synthetic steroids are used, women are biologically incapable of building large muscles.  They don’t have enough testosterone to make this happen.

Resistance Is the Winner

With long-term fat loss being the main fitness goal, resistance training is the undisputed king.  Although weight training is the traditional choice, there are other ways to incorporate resistance into your workout.  Here are a few options:

• Add an incline while on your cardio machine
• Take the steps instead of the elevator
• Incorporate body-weight exercises like push-ups, pull-ups, squats, lunges, etc.
• For an individual with an advanced fitness level, perform high-intensity interval training (HIIT) workouts

Other Resistance Training Benefits

In addition to fat loss, there are a myriad of other benefits to performing resistance exercises:

• Changes your body composition for the long-term, thus ending the yo-yo dieting syndrome
• You’ll burn more calories during a 24-hour period
• Helps to control blood sugar and hypertension
• Strengthens connective tissues (ligaments, tendons) which decrease risk of injury
• Strengthens bone density, which decreases the risk of osteoporosis as we age
• Improves overall look, the way clothes fit, and self-esteem

So, don’t be afraid to raise the bar!

References:

⁽¹⁾ http://jap.physiology.org/cgi/content/full/82/1/298

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