A new long-term study of 12 years conducted by the Harvard School of Public Health, found that weight training delivered better results than aerobic exercise in the fight against belly fat. For decades, aerobic exercise has been commonly typecast as the go-to exercise remedy to fight body fat. This study has proven that weight training is not just for bodybuilders but for anyone who wants a lean and sexy physique. Although weight training provided more fat loss, the results of this study did not completely banish aerobic exercise altogether in the cure against belly or body fat. The researchers of this study found that combining weight training AND aerobic exercise yielded better results than either form of exercise performed by itself.
Often times, someone who loses a lot of weight could end up looking very skinny and unhealthy rather than lean, fit and healthy. This usually happens because they do not simultaneously build or even preserve their already existing muscle mass by weight training and consuming adequate nutrition which repairs and rebuilds muscle. Instead, they spend many hours on a treadmill and drastically minimize their caloric intake, all of which diminishes not only body fat but their muscle mass as well.
Weight training will not only help someone who wants to build muscle but anyone who would like to reduce body fat too. Muscle is like a vacuum cleaner for fat and the more vacuum cleaners (muscle) you have, the more body fat it eliminates. This is a process that not only benefits someone during a workout but all 24 hours a day; awake or asleep. Furthermore, as one ages, muscle mass is progressively lost but ONLY if not preserved or built. Weight training will prevent this from happening and is most certainly a workout you should consider performing at least two times per week in conjunction with aerobic exercise for best results.
ABOUT THE STUDY:
Who were the Participants?
10,500 U.S. men in good health; aged 40 and over all of which had a wide variety of Body Mass Indexes (BMI).
What was the Purpose of the Study?
To see if aerobic exercise OR weight training was more effective in reducing men’s waistlines.
What were the Procedures?
– Healthy men performed twenty minutes of daily weight training
– Healthy men who spent the same amount of time doing aerobic activities such as aerobic exercise, yard work and/or stair climbing.
– Healthy men increased sedentary behavior such as TV watching
What was Studied?
– Physical activity
– Waist circumference in centimeters &
– Body weight
What were the Findings?
– The men who performed weight training AND aerobic exercise together lost the most in their waistline.
– The men who performed weight training by itself lost more in their waistline than the men who performed aerobic exercise.
– The men who increased their sedentary activity gained the most in their waistline.
Rania A. Mekary, Anders Grøntved, Jean-Pierre Despres, Leandro Pereira De Moura, Morteza Asgarzadeh, Walter C. Willett, Eric B. Rimm, Edward Giovannucci, Frank B. Hu. Weight training, aerobic physical activities, and long-term waist circumference change in men. Obesity, 2014; DOI:10.1002/oby.20949
Harvard School of Public Health. “Weight training appears key to controlling belly fat.” ScienceDaily. ScienceDaily, 23 December 2014.