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Resistance
exercise obviously has more to offer than just size and strength
increase. The National Federation of Professional Trainers
in cooperation with the Fitness Clinic, a subsidiary research
facility conducted a (2) year, limited independent research
study. The study involved 40 subjects between the ages of
18 and 35. Among these subjects were resistance and aerobic
athletes, general fitness enthusiasts, and overweight housewives
and businessmen. Each subject participated for a period of
30 days. The subjects were randomly placed into two groups.
Group
#1 performed aerobic activity exclusively, every other day
for 30 minutes, at a target heart rate of 70% of maximum.
Group
#2 performed resistance exercise exclusively, every other
day, also for about 30 minutes at 70% average intensity, using
a pulling, a pushing, and a leg pressing movement. The sets
were of 20-25 reps to unassisted positive failure, performed
in a circuit routine. This (3 station) circuit routine was
completed 3 times per session.
Both
groups were placed on a total caloric intake based on their
individual resting metabolic rates (RMR). Each participant's
diet consisted of the same percentages of proteins, carbohydrates,
and fats.
Through
body composition testing, it was determined at the end of
this 30-day period individuals on the exclusive resistance
exercise program lost up to 4.5 times as much fat as individuals
on the exclusive aerobic exercise program. In addition,
some of the individuals on the resistance exercise routine
also experienced an increase in total lean weight. In fact,
one individual gained 15 lbs of lean weight in this period.
This occurred even while on the above restricted caloric intake.
In
any case, the average computer sorted results upon completion
of the 30 day monitored period, based on body composition
testing, are provided here.
Aerobic Group #1:
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a. Total weight change... 6.43 lb. loss
- b.
Lean weight change... 2.94 lb. loss
- c.
Fat weight change... 3.49 lb. loss
Resistance
group #2:
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a. Total weight change... 1.23 lb. loss
- b.
Lean weight change... 10.72 lb. gain
- c.
Fat weight change... 11.95 lb. Loss
NOTE
- It is important to point out that those in group #1 not
having prior involvement in aerobic activity experienced faster
results than those who had. Likewise, those in group #2 with
more conditioned muscle experienced a more conservative and
gradual conversion rate. In laymen's terms, when the muscle
tissues' energy stores have depleted, the replacement of these
stores becomes a priority to the body. During recovery, while
on a regular and frequent high complex carbohydrate diet,
extra muscular fat must be released and used by the muscle
tissue for the necessary ATP production required to fill muscle
energy stores back up using the ingested, Insulin-carried
complex carbohydrates.
The
key to resistance exercise and this "fat conversion"
is to use basic compound movements because they involve more
muscle tissue. This will maximize the depletion of energy,
forcing a greater recovery fat release. The fact also remains,
there is a degree of cardio respiratory enhancement experienced
when performing this activity with shortened recovery periods
between sets, and by gradually adding to the training volume
(adding more strength exercises,) incorporating this "resistance"
activity into your total fat loss program, will prevent significant
lean muscle tissue loss.
As
a reminder, it is always best to approach your fat loss program
with the intention of maintaining or even increasing your
lean muscle weight.
Source:
NFPT Personal Trainer Magazine
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