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High-intensity resistance training reduces body fat
Research has been carried out to determine the effect of high intensity weight training and intensive endurance training on body fat and resting metabolic rate.
The effects of either 12 weeks of high-intensity endurance or resistance training on resting metabolic rate were investigated in 47 males aged 18-35 year old. Subjects were randomly assigned to either a control group (i.e. no exercise), weight training resistance-trained (RT) or endurance-trained (ET) group. After training both exercise groups showed significant declines in relative body fat either by reducing their total fat weight and maintaining fat-free weight (ET) or by reducing their total fat weight and increasing fat- free weight (RT). Resting metabolic rate did not significantly change after either training regimen although a small decline in energy intake was observed along with an increase in energy expenditure [ET, 2.721 MJ (650 kcal) per training day].
These results suggest that both endurance and resistance training may help to prevent an reduction in resting metabolic rate normally observed during extended periods of negative energy balance (energy intake less than expenditure) by either preserving or increasing a person’s fat-free weight.
Weight training has for a long time been shown to help reduce body fat, and many people believe that it is attributable to an increase in metabolism, which helps to reduce body fat further – however this research reveals that it can only prevent metabolic rate declining, and not actually increase it.
Research by the Department of Kinesiology and Health Education, University of Texas, Austin.
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