Strength Training vs. Aerobic Training

I have made this argument many times but it is that important that I need to bring it up again. If you are on a weight loss program you need to focus on strength training not your cardio. I know this sounds backwards, but strength training will win in just about every argument with weight loss.

Here is one study that will back up exactly what I am saying. In the March 2010 issue of the American Journal of Clinical Nutrition, there was a study looking at a 12 week moderate aerobic program and its effect on 24hr energy expenditure in lean and obese individuals. What they found was the cardio exercise had no effect on energy expenditure after the workout was completed. This means that the participants metabolism was not increased. There was no change in Basal metabolic rate, sleep energy expenditure, or awake sedentary expenditure. While cardio exercise will burn calories during the workout there will not be a significant change in your metabolism once the workout is completed.

Here is another study to further illustrate my point. In the March 2001 issue of the International Journal of Sport Nutrition and Exercise Metabolism, researchers investigated the role of Resistance Training vs. Aerobic Training on metabolic rate over a 20 week period. They found that those that participated in resistance training saw a significant increase in resting metabolic rate do to an increase in fat free mass. The aerobic group actually saw a decrease in RMR.

These are just two studies that demonstrate this. Believe me there are many more out there. So if you are trying to lose weight you MUST absolutely focus your efforts towards a strength training program. This doesn't mean you should not do cardio. It just means to focus more on your strength training and less on the aerobic workouts.

Feel free to contact me for more info on how you can speed up your metabolism.

Mike Deibler M.S., C.S.C.S.
858-752-4561
San Diego Premier Training
My Workout Creator