Korean researchers have shown that the best approach for losing abdominal fat is to combine a general 3 day per week weight training program with a 3 day per week (60 minute session) aerobics program. Fat loss was shown to be greater for a group that combined aerobics and weight training than for a group that did aerobics itself, or a control group. The combined group (weight and training) gained more lean muscle mass (12 lbs vs. one pound) and lost more subcutaneous fat (surface fat; 62 cc vs. 88 cc).Having more muscle increases the calories you burn! Muscle is the main component of lean mass, so the more muscle you have, the more calories you burn each day.
Weigh training provides a triple whammy for weight loss by burning more calories during exercise than at rest; increasing calories use by increasing metabolically active tissue; and stimulating the nervous system to release hormones called catecholamines (epinephrine and nor epinephrine) that increase abdominal fat use.
(J Physiol Anthropol, 22: 129-135 , 2003)
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