While most of us know the benefits of strength training (strong muscles and bones, higher metabolism, etc.), there are still people who avoid lifting weights. Sometimes it's because they don't enjoy it as much or they worry about blowing up like a bodybuilder. The most common reason, however, is because they think cardio is the best way to lose fat and, thus, the best use of their exercise time.
Cardio is important, but you may be surprised to learn that strength training is just as effective in helping you change your body composition. A recent study proves that with findings that suggest we actually use fat as fuel during strength training.
In the study, published in the Journal of Applied Physiology, researchers followed 8 conditioned males in their 20s and measured lipolysis (which is a fancy term for the breakdown of fat from your cells) during and after strength training. They found:
- Energy expenditure was elevated for 40 minutes after strength training
- Glycerol levels (which indicates fat is being used as fuel) were elevated 78% during strength training and 75% after strength training
- Fat oxidation was elevated 105% after strength training
Now, I know what you're thinking - how come they only used 8 people? And why were they all men? And why were they all active? And why were they all young? All good questions and, certainly, the major drawbacks of this study since we know men and women often react differently to exercise. What makes this study important, however, is the fact that it's the first one to show direct evidence that resistance training increases lipolysis which, in turn, improves body composition.
I hope this study is just a jumping off point for more studies involving a variety of populations - anything that motivates people to pick up some dumbbells is a good thing, in my book. I also want to hear about your experiences. Did you see a major change in your body and/or body composition (meaning body fat percentage) after you started lifting weights? How has weight training made a difference for you? Leave a comment and inspire us to lift weights.
Sources:
Herrera, Lawrence and Kravitz, Len, PhD. "Yes! You Do Burn Fat During Resistance Exercise." April 2009 IDEA Fitness Journal, 17-19.
Ormsbee, Michael J., et al. Fat metabolism and acute resistance exercise in trained men. J Appl Physiol 102: 1767-1772, 2007.
I’ve been working out with a trainer for 6 months. i used to be in shape I thought, used to work out really hard,I thought. Now I now why people have trainers…. I was up to 295 now I’m down to 245. Bit whats amazing is I went from size 46 to 36 waist.Eating 100% the way he wants is the hardest part.I also get on the treadmill 10 degres at 4 for 45 minutes a day. I feel great and I hate leg days. Jeff
2 years ago, I was 54 years old, about 180 lbs, with a 36+ inch waist. I had been eating “low fat” for several years, and playing tennis. I started weight training and changed my diet to increase protein intake and reduce carbohydrates (to balance the protein and carbs). In 2 years I’ve lost about 12 lbs, lost 2 inches off my waist, and traded a lot of body fat for muscle. I feel great. My skin is clearer, and I don’t tire as easily. I would not trade the weight training for anything. BTW, I do about a 40-50 minute total body weight routine twice a week (mostly slow lifting to exhaust each muscle group).
I lift weights and have lost quite a bit of fat, possibly the equivalent of 30 pounds in 9 months. My weight has stayed the same on the scale but I am 2 and a half sizes smaller in clothing!!! i wish I had thought to measure myself when I started so I could see how many inches I am down, oh well. The best thing is I feel so much better and my arthritis is easier to deal with. I also enjoy the challenge of doing the exercises. It’s worth the effort, believe me!
I am a 47 year old female. I lift weights and also am a runner. I can definitely tell a difference in my body shape since I began lifting. My husband commented on how differently I look and he likes it
!
I lost alot of body fat, gained lean muscle
I was inactive and weighed 260 (6′2″) back in September. I has since started a 4-6 day a week regimen of running and weight training. Now I weigh 205, have run in a couple of 5k-8k races and built far more solidly. I couldn’t imagine doing one without the other. Weight training increases core strength as well as the specific muscle groups you target. That increases running economy which makes for better endurance running.
Weight training is great. I am working out everyday about 5 or 6 times a day. Then running or some type of cardio is mixed in with that. i have been doing this routine for about 6 years and i have gained much more muscle.
I have a friend that runs and he was putting down my love of weight lifting. I told him “do you know the problem I have with running? It makes you look like a runner.” Nothing will make you look or feel stronger than weight lifting. For those who state you cannot burn calories lifting weights you must never do squats, dead lifts, or lunges. Short rest periods between sets (less than a minute) really gets the heart pumping.
I have been going 4 and 5 evenings every week since last week of January 2009 to the gym. I work out on all the different weight machines and do the treadmill and the track. Usually I work out 1 1/2 hours. Haven’t changed my eating habits and weight is not the problem, at age 56 it was loss of muscle tone and strength. I have seen a vast improvement in endurance, strength, and shape. It is working to tighten and tone and rid my body of fat. I didn’t have much fat as I wear size 0 to 2. No weight has come off from the 121 mark, but muscle outweighs fat. Can’t wait to hit the pool for exercise as soon as it is warmer. That was some of the best for me last summer. I started this to see if it could really be accomplished and also for my health and betterment of self. I would encourage everyone to get with the program and just make it a habit. It is something I find that I am really enjoying.
I have been doing cardio since November and have been losing weight. But then I hit a plateau. I talked to an Exercise Physiologist and she suggested incorporating weight training into the mix. Now, every other day (twice a week actually) I take a break from the treadmill and use free-weights and dumbells to and do a couple of sets of about eight different exercises. I have noticed a HUGE improvement in my energy levels since starting this routine and I’m definitely over the plateau now. Plus I look better and my clothes fit a lot looser now. Albeit it is just an anecdote, I am see the validity the results of this study.
I find i get a better run/bike in after i lift. I’m more awake (after a long days work) and pumped to hit the pavement! Great article =)
Definitely include weight lifing for body composition and fat burning…here’s the crux…there are NO short cuts to fitness. 40-60 minutes of cardio in comfortable THR, followed by 40-60 min w/ weights, followed by some more cardio for cool-down (10-15 min), then don’t forget the stretching…I can’t pass up the stretching (almost 50)…weight lifing and stretching are becoming more important the older I get…now way I want to look like an old-lady. Too many cougars out there.
I am a trainer and a former collegiate and pro football player. Weight training is simply for the american accomplished! Go hard or go home…….
I recently got back in to weight training to reduce my waist. I was dismayed to find that I had actually gained several pounds until I tried to tighten my belt. I had gained weight in muscle but lost fat. I’m sure that my weight will drop as more fat disappears.
I started weight lifting 10 weeks ago. Same diet as when I was doing an HR of HEAVY cardio. And I have lost an additional 11% of body fat in my 10 weeks and averaged a 2 – 2.5 lbs of weight loss a week. Now I am running a deficit of calories in my diet so I know that is contributing to my loss of weight but I am loosing and shaping up MUCH fast from my weight training than just from cardio alone. Good Luck Everyone!! Hope this helps!
Patrick
Weight training has helped me to lose the inches but my weight has remained the same. I feel energetic & fresh during the week. I carry out weight training twice a week & cardio 3times a week.
I have lifted weights for many years, but same old boring routine. This past year, I really have gotten into it. More compound moves. Between watching what I eat, eating the right amount of calories, and lifting weights, I have lost 10 pounds since Feb.I still do cardio, but my favorite is lifting. My biceps are starting to pop out. I feel proud and strong. Want to be a role model for my 10yo daughter.
Weight training is great. I admit at first I wasn’t sure how it would help me. I always thought that it was for people who wanted “big muscles”. The truth is, I have been lifting weights for one year and my femine body looks better than ever. I feel strong, fit and lean. My body has definition without the bulk that most women are afraid of. Don’t be afraid ladies, you’ll love the results.
I have been lifting weights; incorporating some Pilates for about a year 2 to 3 X a week for a year. My running, biking and swimming have improved. I have had 2 compiments this week that I look like I’ve lost weight. I have maintained a consistent weight for many years but I think I look leaner.
I started working with a trainer 8 weeks ago. I do strength training 5 DAYS A WEEK and mix in cardio only 3 days a week. BUT, I wear a HR monitor and thus KNOW that cardio is absolutely incorporated into my 30 minute strength training sessions. Generally, I work one major muscle group per day (upper body, core, or lower body) and work in sets of three diff. exercises at a time. I do a quick set of 12-15 reps of one exercise, then quickly move to the next, then to third, then back to the first again… until I have completed 3 sets of each exercise. Then, I move on to three new exercises. Generally, I do nine diff. exercises in a 30 minute session. Breaks are less than 15 seconds between sets and my heart gets seriously pumping!! I have lost nearly 30lbs and 5 inches off of my waist! I have, of course, modified my diet to include complex carbs and protein early in day (i.e. before workouts) and have basically cut carbs out after my afternoon snack (10g or less after 4pm). I feel amazing and would sooner cut out extra time on the treadmill or exercise bike than cut out my strength training.
I have lifted weights for several years. The more you lift, the better you look and feel.
6 years ago I was lifting and spinning 3-4x a week. I was on Weight Watchers and lost 90#. Something made me stop the diet and also the exercise. Rebellion I guess
Over the next 2 years I gained back 80#. This last year I lost 73# but I wasn’t weight lifting at all, and only occasionally walking. I can tell SUCH a difference in my body composition! I’m flabby and tho I weigh the same basically, it’s just not the same as when I was lifting and toned up. I have to wear short sleeves that cover up the flappy arms. I’m getting myself back into the gym this week! Why lose all this weight and still cover up? The lights came back on!
15 days of weight training….5 times a week….I lost 2 inches off hip and 4 inches on waist !!!! Not to mention the 2 Kgs of weight loss…..Hoping to continue it for life…
Weight lifting plus good cardio workout is the best way to lose fat fast. You have to stick to a good routine though.