Weightlifting better at reducing heart fat than aerobic exercise

This is good to know. i've got 2 dumbbells and a bench at home, which are used twice a week. At 10,000 yen from Amazon, my micro gym is the best investment I've ever made.

The last few decades of science have shown that building muscle is better exercise for weight reduction than cardio. Cardio is good as an addition, but is less effective by itself for weight loss. This is true for both men and women.

Now that all said, the most important thing for weight loss is diet. I say this as someone who has been doing body building for 25+ years. If you really want to lose weight, you should shift to a low carb, high protein diet (which will keep you feeling fuller longer, from less calories), and ensure you are have a calorie deficit each day. Losing weight is 3/4 diet, 1/4 activity. Both are important, but diet is more important.

In general this is good to hear, but disheartening for me personally. Most of my young life I competed in elite gymnastics until I had a bad injury in my late teens where I essentially blew out 2 vertebrae and had to have my knee reconstructed. When I was pregnant with my daughter I developed Hashimoto's disease and it's wreaked absolute havoc on my body. I have a healthy diet and do around 5 hours of cardio a week just to keep myself somewhat healthy but I have more weight to lose before I would be comfortable in my own body again. I would love to weight train, I miss it so much... being strong and healthy. My doctors are always iffy about weight training or high impact training although it seems that it would have the most effect. There are few things as satisfying for me (personally) than a rough, powerful workout but I guess that's out of reach for me anymore. :/

Good news, I hit the gym 2-3 times per week and pump.

My doctors are always iffy about weight training or high impact training although it seems that it would have the most effect.

For someone like you, yoga would probably be beneficial. But with your history, you'd want to work with a professional physiotherapist to make sure that you don't injure yourself. I know a lot of former athletes who have turned to yoga both as a means of keeping a healthy body, while dealing and getting past old injuries.

I guess the authors of this study have never studied weightlifting at gyms in Japan where the phrase "break a sweat" is a totally unknown thing...

I guess the authors of this study have never studied weightlifting at gyms in Japan where the phrase "break a sweat" is a totally unknown thing...

You must be going to different gyms than me.

As Strangeland said, it is well established that diet is the most important. And for that point of view, we are lucky to live in Japan, and myself personally I am fortunate to have a great cafeteria at work. Those beers every evening are not helping though...

From my personal experience, the best activity is the one you enjoy doing. If you just do running, or yoga, or bodybuilding, etc. just because it is the most "efficient" or fashionable or whatever, it won't last too long. It is difficult to stay motivated if you don't really love what you are doing. I did muscle training for a long time because I had a good gym at work (and I enjoyed it), but I am in my best shape since restarting the sport I love, tennis. Cardio, always hated it

Losing weight is 3/4 diet, 1/4 activity. Both are important, but diet is more important.

You need to add adequate sleep into your equation.

As Strangeland said

StrangeRland

You need to add adequate sleep into your equation.

It's true. You're only going to be fighting your own body if you don't get enough.

But conversely, if you are doing enough exercise, sleep usually isn't a problem.

@Vernon Watts, you are so right! Most of the people at my gym use one machine for one set, go from doing shoulders to doing legs to doing back in, like, 5 minutes and are generally there to take up space because they don't know what else to do with their (parents') money.

Interesting study, I'll have to look up "pericardial adipose tissue".

Cardio for me, in the great outdoors. Mostly very hilly cycling.

After many years in Japan, my body now associates beer with food. Instead of "eating's cheating", I now get mega cravings whenever I have a drink, mostly for super unhealthy food. It's my biggest source of empty calories.

Strangeland, you should make your own gym at home! You don't have to worry about the crowds or if and how badly people sweat.

Strangeland

StrangeRland

Strangeland, you should make your own gym at home! You don't have to worry about the crowds or if and how badly people sweat.

Sweat has been part of so much of my life that it doesn't bother me.

Interesting article! Personally I am not into weight training so much. I have always enjoyed running and amateur boxing. Keeps me in relatively good shape. I do do some weights but this is not my main focus. But as someone above says, it's a matter of what you enjoy and what keeps you motivated.

Or you could just eat a whole food plant based diet and avoid both. Japanese medical science also showed that adding ACV to your diet will reduce fat around the organs

Certainly good to know in a comparison but diet is easier for more people

Strangerland, Thank you for sharing your weight training experiences and thoughts. I also enjoy hoisting the iron and keeping in shape. Japan is full of fabulous food to go with it. So easy to have a great life here. Love having shapely shoulders and legs etc. and hiking up those trains stairs: no problemo! Other comments have also very enjoyable observations.

Other comments have also very enjoyable observations.

Why do hamburgers go to the gym? To get better buns.

Why can't skeletons lift weights? Because they are all bone and no muscle.

What do hairdressers do at the gym? Curls. 

Sweat has been part of so much of my life that it doesn't bother me.

Jeez, Strangeland, hope showers are part of your life too! Tee hee!

With this very simple method, you will be in good shape that your mind and body will feel.

30-40 mins jogging/running adding 5 mins light stretching, 5 days a week

1 glass of clear water 30 mins before Breakfast

Breakfast - Bran flakes or Wholemeal Roti with water (No dairy products)

1 hour later - 1 glass of water

1 hour later - again water

Lunch - Vegetables, even meat and fish

1 hour later - Fruits

1 hour later - again water

Snacks - wholemeal bars

1 hour later - water

1 hour later - water and salad

1 hour later or before dinner - water

Dinner - wholemeal roti with veggie or meat curry

1 hour later - Green Tea

Note: twice a week, burger or steak or any food u want to try is ok but by following the above every day.

(So much time for writing these, night shift, can't believe)

Absolutely great post here. Aside from increasing your physical work capacity, it also enhances your ability to perform activities of daily living. In addition to this, having a home gym workout machine would be a great help.