Most of you know that I’m a huge dork about the SCIENCE behind effective fat loss training. I thought it might be fun today to see a study and translate it into “real world.”
Here’s the abstract of a study from my Unstoppable Fitness Formula seminar:
J Appl Physiol. 2007 Jan 18;
Fat Metabolism and Acute Resistance Exercise in Trained Men.
Ormsbee MJ, Thyfault JP, Johnson EA, Kraus RM, Choi MD, Hickner RC.
Human Performance Laboratory, Department of Exercise and Sports Science, East Carolina University, Greenville, North Carolina, United States.
The purpose of this study was to investigate the effect of acute resistance exercise (RE) on lipolysis and substrate oxidation in adipose tissue. Lipolysis and blood flow were measured in subcutaneous abdominal adipose tissue via microdialysis before, during, and 5 h following RE as well as on a non-exercise control day (C) in 8 young (24 +/- 0.7 years), active male participants.
The researchers want to see how fat breaks down during and 5 hours after resistance training. As a control, they’re also taking measurements on days without exercise
Fat oxidation was measured immediately before and after RE via indirect calorimetry for 45 min.
They did their measurements by looking at how much oxygen the participants used during their workout. I did these kind of measurements a LOT while I was in school
Energy expenditure was elevated in the 45 min after RE compared to the same time period on the control day (10.5% difference). Respiratory exchange ratio (16.5% difference) and fat oxidation was higher (105% difference) following RE compared to the same time period on the control day.
After training, participants burned TWICE as much fat as they did while resting on their off days
Therefore, the mechanism behind RE contributing to improved body composition is in part due to enhanced abdominal subcutaneous adipose tissue lipolysis and improved whole body fat oxidation and energy expenditure in response to RE.
Doing resistance training, with either weights or bodyweight, burns lots of BELLY FAT