If the idea that performing cardiovascular exercises isn’t wrong, they’re not the only ones to lose weight and take care of their health according to a recent study.
Regular weight training can also help you lose weight.
What if combining cardio and muscle building were ultimately the ideal way to sustainably and effectively lose weight? While it’s not a miracle method (let’s reduce the suspense: There is nobody), practicing both disciplines can only bring you closer to your goal. And good news if you don’t like your treadmill very much: you won’t necessarily need it to lose weight! At home or in the gym, bodybuilding has many virtues, including fat loss.
This is proven by several University of New South Wales researchers who prove it the only practice of bodybuilding allows you to lose weight.
The researchers assumed that “Strength training is ideal for gaining lean muscle mass while the effects of strength training on body fat are unknown.” From it, they mobilized 3,000 participants ready to follow a bodybuilding program. The volunteers, all beginners, trained between 45 minutes and an hour, two and three times a week for 5 months.
The results were clear: a 1.4% average loss of body fat was recorded for each participant.
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Pay attention to the weight on the scale!
Dr Mandy Hagstrom, who is a lead author of the study, puts these findings into perspective and recalls that theThe weight displayed on the scale is not allsweeping away the idea that cardio is the only way to lose weight (and especially fat) effectively:
We gain muscle mass and lose body fat, so the number on the scale will not seem as low as expected from an aerobic workout, especially since muscles weigh more than fat.
In fact, the weight you take on the scale doesn’t necessarily mean a fat mass gain, far from there! Weight loss or weight gain can be affected by the changes water levelsOf lean body mass or even from bone densitywhich can affect your BMI.
Furthermore, the use of impedance balances, very common but equally approximate, does not allow you to ideally follow a precise evolution linked to cardio training. The study authors recommend going towards more reliable methods (such as computed tomography or DEXA), which allow you to distinguish between lean mass and fat mass.
You will have understood it, it is difficult to aim for fat lossbut you can still favor it with a low-calorie and adapted diet in particular in terms of macronutrients and engaging in physical activity such as weight training. This has many virtues beyond just weight loss, as Mandy Hagstrom reminds us:
- Muscle mass gain and strength;
- Improvedcardiovascular system ;
- Decrease in pressure arterial;
- Acceleration of metabolism Basic;
- Improvement of bone mineral density ;
- Strengthening of tendons and ligaments ;
- Better coordination neuromuscular.