Aerobic Exercise, Resistance Training and Fat Loss

Current recommendations for physical activity include both aerobic and resistance training, but little information exists as to which is better for weight loss. A recent study in the Journal of Applied Physiology compared 8-month programs involving aerobic exercise, resistance training, or a combination of both in over 100 sedentary, obese adults. The authors found that the aerobic exercise and combined programs resulted in more fat and body weight loss. Resistance training or a combined program was better at increasing lean muscle mass. There was little difference in weight and fat loss between the aerobic exercise and combined programs.

These findings indicate that an exercise regimen combining aerobic and resistance training is the best option for reducing fat mass and weight while increasing lean mass. But if you don’t have time for both, aerobic exercise alone will produce greater results than just resistance training.

Willis LH, Slentz CA, Bateman LA, Shields AT, Piner LW, Bales CW, Houmard JA, Kraus WE. Effects of Aerobic and/or Resistance Training on Body Mass and Fat Mass in Overweight or Obese Adults. J Appl Physiol. 2012 Sep 27. [Epub ahead of print