Ask most people why they exercise and the response will be so variation
of, “to lose weight.” More accurately, people are interested in reducing their
current amount of body fat. That is not really ground-breaking information. The
conversation about the difference between weight loss and fat loss is a more
interesting one, and, a distinction that many people fail to make. Losing
weight is about seeing a smaller number on the scale. Reducing body fat levels
is about improving health and body composition without the mental hang up about
caring about the stupid number on the scale. Losing weight will eventually
drive a person crazy and lead to the adoption of unhealthy habits in a
desperate attempt to hit that magic number. Shifting focus to reducing body fat
forces a person to become educated on what works and what does not. But what
works best for improving overall health, including those important indicators
of health that cannot be seen in the mirror or on the scale? What works best
for long term improvement in blood pressure, blood sugar regulation,
cholesterol levels, and improving body composition? From an exercise
standpoint, more and more the research is pointing to strength training, not
cardio-based training as the solution. That is not to say that cardio-based
training is without merit or a waste of time. It is simply not the cure-all
that it once was thought to be.
Take a look at the most recent evidence from this growing body of
scientific evidence indicating that strength-training should be the exercise
priority. It is becoming evident that strength-training is at least, and most
likely, more effective than cardio for creating permanent change and
improvements to physical health. This comes from fresh research just released
this month.[i]
This study divided 90 normal weight and overweight or obese (BMI 25 or greater)
young men ages 18-30 into three groups: Normal-Weight Strength Trained (NT),
Overweight Strength Trained (OT), and Overweight Untrained (UT). The purpose of
this study was see what, if any difference, a strength-training based program
in overweight and obese people made for improving body composition along with
invisible indicators of health including cholesterol levels, triglycerides,
blood sugar levels, and blood pressure. The NT group was used as a baseline for
comparisons between people of healthy weight versus overweight and obese
people. It is important to know that during this study, no dietary guidelines
were given; the participants were allowed to eat whatever they wished. This was
done so that any results would be a direct result of the exercise or lack
thereof. The NT and OT groups were given a 4 day per week structured
strength-training program while the UT group was instructed to exercise, or not
exercise, however they wished.
It does not take much imagination to predict what happened to the UT
group. Nothing much, further evidence that when it comes to improving health,
do nothing will not improve the status quo. Improvements in body composition
were seen in both the NT and OT groups. What is most interesting to note is
that while the OT group did not significantly reduce BMI (no significant change
on the scale) it did see a reduction in body fat levels resulting in an improvement
body composition. At the end of the study the OT group had smaller waist
circumferences, less body fat in the abdominal area and less total fat mass.
Again, this is without a structured change to diet or significant changes in
final body weight. Furthermore the OT group saw similar improvements in levels
of cholesterol, triglycerides, blood sugar, and blood pressure while the UT
group did not.
On an anecdotal note, I personally have lost over 100lbs and kept it
off for sixteen years now. I have done this primarily through strength
training. Because of this, there are several things that I feel can be learned
from this. For both immediate, and more importantly, improving long-term health
a person can never go wrong with becoming strong. Strength-training will
improve the unseen aspects of health as well, if not better, than cardio-based
training. As simple as it may seem, most people fail to recognize that it is
strength training that keeps the body strong; running a marathon may be an
impressive feat but it is maintaining the strength to get up and down out a
chair that will be important in the golden years. Beyond maintaining and
improving mobility, strength training is maintains or improves muscle mass in
the face of the calorie restrictions necessary to create weight loss. Again
weight loss is different than fat loss. Losing both body fat and weight (to see
a smaller number on the scale) requires creating a calorie deficit. Simply
reducing body fat without caring about the final number on the scale may not,
depending upon the individual, require a calorie deficit. For this reason, when
the nutrition program is properly lined out, using strength training to alter
body composition in favor of reducing body fat levels may actually be easier
than trying to lose weight. As evidenced in this study, the overweight group
individuals that strength trained 4 days per week without a structured
alteration to diet were still able to reduce waist circumference and body fat
levels, specifically around the abdomen.
Essentially, strength training may be a more forgiving method of
exercise than cardio training for those who either lack the knowledge or
struggle with following strict dietary guidelines. However, this does not mean
that strength training is a license to eat whatever a person wants. What this
line of thinking does suggest, and personal experience has taught me, is that
strength training alone will yield slow but measureable results. These results,
on the scale or in the mirror will rarely be evident or come so slowly that
most people will quit out frustration before visible progress is noticed. It is
important to understand that progress is still taking place even when it is not
obvious to the eyes. If a person wishes to see progress that is both visible in
the mirror and/or visible on the scale then a solid nutrition program is
absolutely necessary to create results fast enough to keep motivation high.
Even when the eyes cannot see it, being strong changes things.
[i] Strength Fitness and Body Weight Status on
Markers of Cardiometabolic Health. Journal of Medicine & Science in
Sports & Exercise. June 2015, vol. 47, issue 6, pages 1211-1218.
