We all know that resistance training helps to build stronger muscle mass – bigger muscles need more energy, which burns more calories and fat. But how effective is this form of training in losing weight? The energy used in a training session using resistance methods is not as useful as the energy expended during a low intensity aerobic session, according to a new study by the Singapore General Hospital. If you want to lose weight, it’s not advised that you solely workout with resistance training, nor should it be the cornerstone for a weight loss regime. If there is a choice between aerobic or resistance training, aerobic is the more effective option.
Resistance training is generally harder for beginners to learn, whereas aerobic training is far easier to pick up. This means that it will take longer for the effects of resistance training to kick in, making it counter-productive in terms of weight loss. A healthy caloric deficit falls between 500 and 1,000 kcal each day for you to lose weight. If you want to lose weight as healthily and safely as possible, you shouldn’t aim for more than 0.5 to 1kg a week. This requires a deficit of 3,500 to 7,000 calories. Cycling, jogging or a brisk walk can all help to shift the pounds – it’s advised that you work out for around 200 to 300 minutes each week to achieve long-term weight loss.
During a low to moderate intensity exercise over a long period of time, your body uses a combination of fats and carbohydrates – this is the fat burning zone, where your body uses the most fat as a source of energy. If you can reach this zone regularly, you increase your weight loss. If you want to start exercising, you should start slowly and build up to give your body time to adjust to the intensity.
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