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Aerobic vs Resistance: Which is a Better Remedy to Lose Weight?

And what's the right path to weight loss training? Here we put head-to-head aerobic and resistance training to give you the verdict on how best

Aerobic vs Resistance: Which is a Better Remedy to Lose Weight?

And what's the right path to weight loss training? Here we put head-to-head aerobic and resistance training to give you the verdict on how best to help you lose weight and, most importantly, keep it off.

The reason a lot of people start and continue with an aerobic and strength exercise program is clearly to lose weight or avoid weight gain. Whatever type of exercise you select, you can guarantee it will help you increase calorie burning. But when you're looking to drop a couple of pounds, you want to know which type of exercise is best for helping you hit your target. 

Aerobic training-Top tips on calories burning

Aerobic exercise is burning calories-full end. Aerobic training is a constant workout that leaves you slightly breathless but also helps you to still have a conversation with your fitness partner. Yeah, physical exercise is a must, if you're trying to lose weight.

Aim for a total of 20 minutes of exercise at a time, three days a week to get meaningful results. Walking, jogging, biking, cycling, rowing, swimming or cardiovascular gymnastics equipment such as cross-trainers are all good examples of aerobic exercise with the most successful being those that allow you to lift your own body weight.

Therefore, an hour of running would consume more calories than an hour spent in the swimming pool, and in the pool, the water supports your body weight, which takes less energy than if you were to do it yourself. Typical advice for aerobic exercise is, however, that burning body fat should be low in intensity; by making your aerobic exercise sessions more intensive-by simply working harder, you can get many more benefits from your workouts including:
  1. Greater calorie-burning- Essentially, the more intense the workout, the more fuel you need. When you think of an analogy with a vehicle-driving at 100 mph (160kph) consumes more fuel than driving at 50 mph (80kph).
  2. Longer calorie burns after exercise- Studies have shown that adding shorter, more intense efforts into your aerobic workout can ramp up your calorie burn dramatically, particularly after your session is over. This increased calorie burning can continue for many hours, meaning that even when you have stopped exercising, you burn more calories.  
  3. Improved Fitness- The health benefits you'll enjoy are an equally beneficial by-product of spicing up your workouts with some fast, easy efforts. When training harder, your body can step up to the new challenge just for brief periods of time, and improve your health.

Calorie burning and Resistance Exercise

Weight-use workouts and/or your own bodyweight will be an important part of the weight-loss plan. One or two approx. 45 minute weekly sessions will bring significant changes and will complement your aerobic training at different stages, namely:
  1. Growing muscle mass - The 'energy cost' of maintaining the muscle mass is greater than the body fat if you have toned muscles. Thus toned muscles offer a higher calorie burn, even if not exercising, resulting in a high metabolic rate 24 hours a day! Increasing your muscle mass doesn't mean you need to look like a bodybuilder, just doing a well-organized strength training routine will give you the gains you need.  
  2. Tighten-up and pull-in - Through correctly contracting your muscles, you can find that everything is 'pulled in,' particularly around your stomach, so as well as losing extra calories, your shapeshifts when you slim down. Not simply weight loss but a highly noticeable and measurable benefit in doing resistance exercise.

Good techniques in Resistance Training

The best exercises of resistance to doing are those that use the large muscle groups; the hands, back and chest along with abdominal exercises, which are normally a focus area.
  1. Leg exercises- Lunges, squats (with or without weights), and workout machines like leg raising, hamstring, and quadriceps curl, which target the legs' large muscle groups.
  2. Exercises for the chest- Dumbbell, barbell or machine bench press, bench fly, pec dec, press-up (full or from the knees) all exercise the large chest muscles specifically.
  3. Back exercises- The upper and lower back should be broken down. Upper back exercises balance chest training and lower back exercises balance out abdominal exercises so you stay in postural equilibrium.
  • Upper back- Exercise machines such as the seated row and lat pull-down are ideal for back exercise, and can be complemented by a range of dumbbell and barbell lines.
  • Lower back- Back stretches, on a stability ball or flat on the concrete, both exercise lower back muscles.
Abdominal (ab) exercises- can be graded as upper abs, lower abs, oblique, and heart exercises.
  1. Upper abs- The simple sit-up, correctly performed, is a perfect base upper ab movement that can be improved as your fitness progresses to include weight and/or perform on a stability ball.
  2. Lower abs- To target the lower abs, exercises such as the v-sit, where you sit on the floor, raised legs, holding hands flat on either side of the floor, and then concertina your legs in and out of the chest to perfectly straight is extremely successful.
  3. Obliques- These are the muscles on the sides that should be used for proper all-round conditioning at all times. Exercises like side plank, plate twist, and bicycle crunches are directed at the oblique muscles.
  4. Core- the deep postural muscles pulling you back, keeping you upright and protecting your whole body. Stability ball workouts are great for core workouts.

So, weight loss training on aerobics or resistance what's the best thing?

The facts are that no one discipline is the perfect solution if you're looking for optimal weight loss. The best form of training is to use a mix of both aerobic and resistance training to push with various techniques toward your target. The Head to Head results are as follows:

Aerobic fitness

  • Shaves the pounds off.
  • The areas of the body used (frequent legs) include tones and slims.
  • Calories Burns after exercise.

Training Resistance

  • Throughout shapes the body.
  • Helps calorie burn around the clock.
  • Burns calories when doing exercise.
Aerobic vs Resistance: Which is a Better Remedy to Lose Weight?


Taking it off and keeping it off is the intention of everyone for weight loss. Always aim for long-term results rather than some 'quick-fix options' for your exercise weight loss plan. Fast fixes will yield short-term gains but do not produce long-term gains. Therefore, by combining both resistance training workouts with aerobic exercise, you will not only achieve your goals faster but afterward, the pounds won't pile back on.

You'll also feel healthier, be fitter and stronger, and develop a healthy, optimistic lifestyle and good habits that will hopefully carry optimistic benefits for the rest of your life. Now that has to be worth a couple of workouts a week, whether in a gym setting, at home, or elsewhere!



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YourFitnessRink - Fitness and Health Matters: Aerobic vs Resistance: Which is a Better Remedy to Lose Weight?
Aerobic vs Resistance: Which is a Better Remedy to Lose Weight?
And what's the right path to weight loss training? Here we put head-to-head aerobic and resistance training to give you the verdict on how best
YourFitnessRink - Fitness and Health Matters
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