{"id":3094,"date":"2021-10-07T05:28:30","date_gmt":"2021-10-07T05:28:30","guid":{"rendered":"https:\/\/healthnewscentral.com\/?p=3094"},"modified":"2021-10-07T05:28:30","modified_gmt":"2021-10-07T05:28:30","slug":"new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio","status":"publish","type":"post","link":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/","title":{"rendered":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio"},"content":{"rendered":"
\"\"
Pixabay<\/figcaption><\/figure>\n

Most people believe that lifting weights will result in a physique that looks like it belongs to a body builder, but that\u2019s simply not the truth. While it\u2019s common knowledge that in order to gain muscle you need to do strength training, and attempting to lose fat and weight you need to do cardio, the thing is, it\u2019s not the only way!<\/p>\n

A new study from UNSW, which was a systemic review and meta-analysis of already existing evidence, showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone,\u2019 which is actually a similar amount to how much people can lose when doing aerobics or cardio activities.<\/p>\n

Exercise physiologist and senior lecturer at UNSW Medicine & Health, Dr. Mandy Hagstrom, who is also a senior author for this study shares, \u201cA lot of people think that if you want to lose weight, you need to go out and run.\u201d<\/em><\/strong><\/p>\n

\u201cBut our findings show that even when strength training is done on its own, it still causes a favorable loss of body fat without having to consciously diet or go running,\u201d she adds.<\/p><\/blockquote>\n

Currently, the association between fast loss and strength training has yet to be established. While studies have looked at the link before, the studies usually only follow a smaller group of participants, normally because those that join don\u2019t want to volunteer to exercise for months and months. Smaller group sizes not only make it difficult to get the proper statistical results, not all bodies respond in the exact same way to the same exercise programs either.<\/p>\n

Dr. Hagstrom explains, \u201cIt can be really difficult to discern whether there\u2019s an effect or not based on one study alone. But when we add all of these studies together, we effectively create one large study, and can get a much clearer idea of what\u2019s going on.\u201d<\/strong><\/em><\/p>\n

Dr. Hagstrom and team took the findings of 58 research papers that had used highly conclusive body fat measurements such as body scans that can measure and differentiate lean mass from fat mass in order to measure the strength training program outcomes. The meta-analysis looked at 3000 participants, of which none of them had former experience in weight training.<\/p>\n

Although the strength training programs also differed from one study to the next, all the participants worked out approximately between 45 to 60 minutes for each session, on an average of around 2.7 times per week. These programs also lasted around five months or so.<\/p>\n

The research team found that on average, the study participants managed to lose 1.4 percent of their total body fat after completing their training programs. This was equal to around half a kilo in fat mass, which is roughly 1.1 pounds, for most of the participants.<\/p>\n

Despite these findings being quite encouraging for individuals that enjoy weight lifting, Dr. Hagstrom still cautions most people that want to lose fat to continue eating nutritious meals, while also including cardio and aerobic exercise alongside strength training.<\/p>\n

Although for those that really don\u2019t enjoy cardio or aerobic exercise, thankfully they don\u2019t actually need to force themselves to do exercises they don\u2019t want to do.<\/p>\n

Dr. Hagstrom shares, \u201cIf you want to exercise to change your body composition, you\u2019ve got options. Do what exercise you want to do and what you\u2019re most likely to stick to.\u201d<\/p>\n

 <\/p>\n

The Fat Loss Myth<\/strong><\/p>\n

\u00a0<\/strong>Most people don\u2019t believe that strength training can actually be as effective in burning fat and losing weight as cardio, but that\u2019s due to the inaccuracy of the ways fat is measured.<\/p>\n

Most people focus more on the number they see on their weighing scale, which is their total body weight, rather than how much actual fat mass they have. The scale weighs the entire body, including bones, muscles and water.<\/p>\n

\u201cMore often than not, we don\u2019t gain any muscle mass when we do aerobic training. We improve our cardiorespiratory fitness, gain other health and functional benefits, and can lose body fat,\u201d says Dr. Hagstrom.<\/p><\/blockquote>\n

She adds, \u201cBut when we strength train, we gain muscle mass and lose body fat, so the number on the scales won\u2019t look as low as it would after aerobics training, especially as muscle weighs more than fat.”<\/strong><\/em><\/p>\n

For the research team, they chose to focus on measuring how much total body fat percentage had changed after participants did their strength training programs, which is the amount of body made up of fat mass. What they found is that this measurement showed that fat loss was seemingly on par with cardio and aerobics training, regardless of the way the figures differed on the scale.<\/p>\n

According to Dr. Hagstrom, \u201cA lot of fitness recommendations come from studies that use inaccurate measurement tools, like bioelectrical impedance or scales.\u201d<\/strong><\/em><\/p>\n

She also explains, \u201cBut the most accurate and reliable way of assessing body fat is through DEXA, MRI or CT scans. They can compartmentalize the body and separate fast mass from lean tissue.\u201d<\/em><\/strong><\/p>\n

Although the study didn\u2019t share how certain areas such as exercise duration, intensity, frequency, or set volume managed to affect the overall fat loss percentage, the research group hopes to further investigate whether the way people strength train could truly change one\u2019s fat loss amount.<\/p>\n

 <\/p>\n

Finding A Better Way to Measure Progress<\/strong><\/p>\n

Their study, which was published in the journal Sports Medicine<\/a>, had a portion where the research team did a sub-analysis that compared how various ways of measuring fat can also change or influence the findings of a study.<\/p>\n

What they found was that when research papers used more accurate measurements such as body scans, they normally showed lower changes in body fat overall.<\/p>\n

Lead author of the study and Ph.D. candidate at UNSW and NeuRA, Michael Wewege, shared, \u201cUsing accurate fat measurements is important because it gives us a more realistic idea of what body changes to expect. Future exercise studies can improve their research by using these more accurate body measurements.\u201d<\/strong><\/em><\/p>\n

They also said that by changing or reframing the way individuals measure their progress don\u2019t only apply to sports researchers, but to normal everyday people as well.<\/p>\n

Dr. Hagstrom says, \u201cResistance training does so many fantastic things to the body that other forms of exercise don\u2019t, like improving bone mineral density, lean mass, and muscle quality. Now, we know it also gives you a benefit we previously thought only came from aerobics.\u201d<\/strong><\/em><\/p>\n

She adds, \u201cIf you\u2019re strength training and want to change how your body looks, then you don\u2019t want to focus on the number on the scale too much, because it won\u2019t show you all your results. Instead, think about your whole body composition, like how your clothes fit and how your body will start to feel, and move, differently.\u201d<\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

Most people believe that lifting weights will result in a physique that looks like it belongs to a body builder, but that\u2019s simply not the truth. While it\u2019s common knowledge that in order to gain muscle you need to do strength training, and attempting to lose fat and weight you need to do cardio, the […]<\/p>\n","protected":false},"author":9,"featured_media":3095,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"image","meta":[],"categories":[6],"tags":[806,312,42,121,962],"yoast_head":"\nNew Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio<\/title>\n<meta name=\"description\" content=\"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio\" \/>\n<meta property=\"og:description\" content=\"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019\" \/>\n<meta property=\"og:url\" content=\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"Health News Central\" \/>\n<meta property=\"article:published_time\" content=\"2021-10-07T05:28:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2021\/10\/weights.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"730\" \/>\n\t<meta property=\"og:image:height\" content=\"487\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"katcruz\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"katcruz\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\"},\"author\":{\"name\":\"katcruz\",\"@id\":\"https:\/\/healthnewscentral.com\/#\/schema\/person\/38b633af813eb345a6ed540cc63d452f\"},\"headline\":\"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio\",\"datePublished\":\"2021-10-07T05:28:30+00:00\",\"dateModified\":\"2021-10-07T05:28:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\"},\"wordCount\":1160,\"publisher\":{\"@id\":\"https:\/\/healthnewscentral.com\/#organization\"},\"keywords\":[\"cardio\",\"Exercise\",\"fitness\",\"Weight loss\",\"weightlifting\"],\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\",\"url\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\",\"name\":\"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio\",\"isPartOf\":{\"@id\":\"https:\/\/healthnewscentral.com\/#website\"},\"datePublished\":\"2021-10-07T05:28:30+00:00\",\"dateModified\":\"2021-10-07T05:28:30+00:00\",\"description\":\"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019\",\"breadcrumb\":{\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/healthnewscentral.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/healthnewscentral.com\/#website\",\"url\":\"https:\/\/healthnewscentral.com\/\",\"name\":\"Health News Central\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/healthnewscentral.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/healthnewscentral.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/healthnewscentral.com\/#organization\",\"name\":\"Health News Central\",\"url\":\"https:\/\/healthnewscentral.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthnewscentral.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2020\/03\/Screen-Shot-2020-03-06-at-6.14.51-AM.png\",\"contentUrl\":\"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2020\/03\/Screen-Shot-2020-03-06-at-6.14.51-AM.png\",\"width\":1396,\"height\":484,\"caption\":\"Health News Central\"},\"image\":{\"@id\":\"https:\/\/healthnewscentral.com\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/healthnewscentral.com\/#\/schema\/person\/38b633af813eb345a6ed540cc63d452f\",\"name\":\"katcruz\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/healthnewscentral.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/85d53048a5155d19ec8889113281bc78?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/85d53048a5155d19ec8889113281bc78?s=96&d=mm&r=g\",\"caption\":\"katcruz\"},\"url\":\"https:\/\/healthnewscentral.com\/author\/katcruz\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio","description":"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/","og_locale":"en_US","og_type":"article","og_title":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio","og_description":"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019","og_url":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/","og_site_name":"Health News Central","article_published_time":"2021-10-07T05:28:30+00:00","og_image":[{"width":730,"height":487,"url":"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2021\/10\/weights.jpg","type":"image\/jpeg"}],"author":"katcruz","twitter_card":"summary_large_image","twitter_misc":{"Written by":"katcruz","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#article","isPartOf":{"@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/"},"author":{"name":"katcruz","@id":"https:\/\/healthnewscentral.com\/#\/schema\/person\/38b633af813eb345a6ed540cc63d452f"},"headline":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio","datePublished":"2021-10-07T05:28:30+00:00","dateModified":"2021-10-07T05:28:30+00:00","mainEntityOfPage":{"@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/"},"wordCount":1160,"publisher":{"@id":"https:\/\/healthnewscentral.com\/#organization"},"keywords":["cardio","Exercise","fitness","Weight loss","weightlifting"],"articleSection":["Fitness"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/","url":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/","name":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio","isPartOf":{"@id":"https:\/\/healthnewscentral.com\/#website"},"datePublished":"2021-10-07T05:28:30+00:00","dateModified":"2021-10-07T05:28:30+00:00","description":"A study showed that people can actually lose \u2018around 1.4 percent of our entire body fat through strength training alone.\u2019","breadcrumb":{"@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/healthnewscentral.com\/new-research-suggest-strength-training-is-just-as-effective-in-fat-burning-as-cardio\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/healthnewscentral.com\/"},{"@type":"ListItem","position":2,"name":"New Research Suggest Strength Training Is Just As Effective In Fat Burning As Cardio"}]},{"@type":"WebSite","@id":"https:\/\/healthnewscentral.com\/#website","url":"https:\/\/healthnewscentral.com\/","name":"Health News Central","description":"","publisher":{"@id":"https:\/\/healthnewscentral.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/healthnewscentral.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/healthnewscentral.com\/#organization","name":"Health News Central","url":"https:\/\/healthnewscentral.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/healthnewscentral.com\/#\/schema\/logo\/image\/","url":"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2020\/03\/Screen-Shot-2020-03-06-at-6.14.51-AM.png","contentUrl":"https:\/\/healthnewscentral.com\/wp-content\/uploads\/2020\/03\/Screen-Shot-2020-03-06-at-6.14.51-AM.png","width":1396,"height":484,"caption":"Health News Central"},"image":{"@id":"https:\/\/healthnewscentral.com\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/healthnewscentral.com\/#\/schema\/person\/38b633af813eb345a6ed540cc63d452f","name":"katcruz","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/healthnewscentral.com\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/85d53048a5155d19ec8889113281bc78?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/85d53048a5155d19ec8889113281bc78?s=96&d=mm&r=g","caption":"katcruz"},"url":"https:\/\/healthnewscentral.com\/author\/katcruz\/"}]}},"_links":{"self":[{"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/posts\/3094"}],"collection":[{"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/comments?post=3094"}],"version-history":[{"count":0,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/posts\/3094\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/media\/3095"}],"wp:attachment":[{"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/media?parent=3094"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/categories?post=3094"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthnewscentral.com\/wp-json\/wp\/v2\/tags?post=3094"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}