Exercise Less and Lose More Weight

How to Lose More weight

You don’t have to be a gym rat to lose weight. New research is showing that one type of exercise is actually better for weight and fat loss.

Researchers from Duke University recently published their findings in the Journal of Applied Physiology.1 It was one of the largest randomized trials to date.

Experts go back and forth on which method of exercise is best when trying to lose weight.

For this study, researchers followed 234 overweight and obese adults. The adults took part in one of three types of exercise groups: resistance training, aerobic training, or both resistance and aerobic training.

Only 119 subjects completed the study. But with interesting results…

Between the two groups that focused on just one form of exercise, the group that actually exercised for less time lost more weight. And the group that exercised the most didn’t even shed a single pound. In fact… they actually gained weight.

The group that partook in both types of workouts had mixed results.

So which group lost weight… and exercised less?

The aerobic exercise group. That group averaged 133 minutes of training a week, while the resistance training group averaged 180 minutes.

Aerobic exercise can include an array of activities. Walking, running, swimming… anything that gets your heart rate up.

“It’s not that resistance training isn’t good for you; it’s just not very good at burning fat,” said study co-author Dr. Cris A. Slentz.


Dr. Slentz went on to say that aerobic exercise proved to be the best option for reducing fat mass and body mass. And best of all, the participants didn’t have to exercise as long.

In the Duke University study the aerobic exercise group averaged a total of 12 miles per week. But you don’t even have to do that to see results.

Danish researchers compared two groups of people.2 One group who exercised 30 minutes a day and another who exercised 60 minutes a day. Both participated in aerobic type exercises.

And again… less equaled more. The people who exercised for just 30 minutes lost more weight than the 60 minute group. But we recommend even less

Exercise is hard on your body.3 The more extreme, the more oxidative stress you cause your body. That’s why you need to know the right kind of exercise to do depending on your needs.

That’s why you should stick with the PACE program – Progressively Accelerating Cardiopulmonary Exertion.4 It combines short duration exercise, rest, and progression – doing a little bit more each time.

Developed by one of our sponsors, Dr. Al Sears, it stands behind the research that short bursts of high intensity activity is better. It builds your metabolism up and strengthens your heart and lungs.5 Start with any type of exercise activity you want. Throughout your 12-minute workout you have tiny increments of exertion and then rest. Each week you build off of it and exert yourself a little more. As you decrease the duration, you turn up the exertion. It’s all about progression.

No need to spend hours in the gym to reach your weight-loss goals. As research shows, less is more.

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References:
1 http://jap.physiology.org/content/113/12/1831
2 http://ajpregu.physiology.org/content/early/2012/07/30/ajpregu.00141.2012.abstract
3 http://INHresearch.com/2012/10/eat-this-before-your-workout-for-a-strong-recovery/
4 http://INHresearch.com/2009/01/the-key-to-fitness-is-advancing-to-the-next-level/
5 http://INHresearch.com/2010/12/lose-weight-and-feel-younger-in-just-minutes-a-day/

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Health Topic: Diet and Nutrition

Comments:

  1. Chuck S says:

    Was that steady state, medium intensity aerobic or high and low intensity, like PACE?

  2. Jim W says:

    I have been doing PACE exercises going on 5 years now. I can tell you this is the best exercise routine I have tried. Then I bought the PACE Express program. It is the most excellent combination of exercise I have come across. And you can follow along at your own pace, because the instructors are doing a regular, a modified, and advanced version at the same time, and you can follow along to do the challenge the way your body can handle it. Brilliant and effective.

    PACE Express takes less than 20 min. It puts you through a range of motion that will challenge your heart without fatigue of individual muscle groups. It will boost your HGH production naturally and make you feel young and strong. Thanks Dr. Sears!

    I still do body weight exercise for strength (a la Mark Sisson) but do them in a matter that resembles a PACE workout – get the heart pumping in short duration, then pause to let the heart rate get back down before starting the next challenge. And never at it for more than 30 minutes.

    Give it a try and you’ll be amazed at the results.

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