Thursday, June 11, 2020


Is it better to run for weight loss or weight training? Common thinking often associates doing cardio, as the solution to fat loss, while leaving the use of weights alone to increase muscle mass.

Several studies have taken into account that it is better to lose weight if you do weights or go for a run. An example comes from this study and says that between 1996 and 2008 10,500 men were monitored.

An inverse relationship was observed between the use of weights and the measurements of the circumferences. People who have trained with weights have achieved a smaller waist circumference. Even those who did cardio for 20 minutes a day had achieved a smaller waist circumference, but compared to those who have done weight training for the same time, the latter has had significantly higher results.

The researchers say: ”Substituting 20 min/day of weight training for any other discretionary activity had the strongest inverse association with WC change. MVAA had the strongest inverse association with BW change “

WC = waist circumference

MVAA = moderate and vigorous

BW = body weight

The one who did weight training had the smallest waist circumference compared to those who have done more or less vigorous aerobic activity. Whoever did aerobic activity lost the most weight overall.

In the first part, we looked at the results of a study and realized that those who trained with weights had greatly reduced the waist circumference. Let's now look at another important, much more specific study. The study was conducted as follows: Participants were 20 subjects (17 women and 3 men) and have followed a low-calorie diet (800 calories taken in a liquid made up of 49% protein, 40% carbohydrate, 11% fat) for 12 weeks. 

The first 10 of them have performed cardio four times a week for 1 hour per session.

The other ten instead has done weight training 3 times a week.


What happened?

Inevitably, the two groups lost weight, but the loss of body weight was greater for the group that did the cardio, but the group that did weight training lost less weight in general, but have retained much more muscle mass than the group that only performed cardio.

To go a little more in detail and provide more data:

- The group that performed cardio lost 28.2 pounds of fat (12,791 kg) and 9.0 kg of lean body mass. And I also lower my resting metabolic rate by 210.7 calories per day.

- The group that performed weight training lost 32.0 pounds of fat (14,514 kg), but only 1.8 kg of muscle mass and the increase in basal metabolic rate is 63.3 calories per day.


Based on what was said, if the goal is to lose weight and lose belly, the first thing to do is to have a calculated caloric intake and less than the calories consumed. The activities to be carried out should be well chosen, and for those who want to maintain their muscle mass, they should do weight training and at least not abuse activities such as running and cardio in general so as not to lower the metabolic rate even further.

1 comment:

  1. I really want to thank the author for such a nice blog that helped me to understand why it is important. Low Calorie Diet Recipes