Thanks for visiting Living Strong.

This website is a collection of the best fitness and health information available, all assembled in one place! Each page contains valuable info to help you get into your best shape. ENJOY!


Resistance exercise obviously has more to offer than just size and strength increase. The National Federation of Professional Trainers in cooperation with the Fitness Clinic, a subsidiary research facility conducted a (2) year, limited independent research study. The study involved 40 subjects between the ages of 18 and 35. Among these subjects were resistance and aerobic athletes, general fitness enthusiasts, and overweight housewives and businessmen. Each subject participated for a period of 30 days. The subjects were randomly placed into two groups.

Group #1 performed aerobic activity exclusively, every other day for 30 minutes, at a target heart rate of 70% of maximum.

Group #2 performed resistance exercise exclusively, every other day, also for about 30 minutes at 70% average intensity, using a pulling, a pushing, and a leg pressing movement. The sets were of 20-25 reps to unassisted positive failure, performed in a circuit routine. This (3 station) circuit routine was completed 3 times per session.

Both groups were placed on a total caloric intake based on their individual resting metabolic rates (RMR). Each participant's diet consisted of the same percentages of proteins, carbohydrates, and fats.

Through body composition testing, it was determined at the end of this 30-day period individuals on the exclusive resistance exercise program lost up to 4.5 times as much fat as individuals on the exclusive aerobic exercise program. In addition, some of the individuals on the resistance exercise routine also experienced an increase in total lean weight. In fact, one individual gained 15 lbs of lean weight in this period. This occurred even while on the above restricted caloric intake.

In any case, the average computer sorted results upon completion of the 30 day monitored period, based on body composition testing, are provided here.

Aerobic Group #1:

  • a. Total weight change... 6.43 lb. loss
  • b. Lean weight change... 2.94 lb. loss
  • c. Fat weight change... 3.49 lb. loss

Resistance group #2:

  • a. Total weight change... 1.23 lb. loss
  • b. Lean weight change... 10.72 lb. gain
  • c. Fat weight change... 11.95 lb. Loss

NOTE - It is important to point out that those in group #1 not having prior involvement in aerobic activity experienced faster results than those who had. Likewise, those in group #2 with more conditioned muscle experienced a more conservative and gradual conversion rate. In laymen's terms, when the muscle tissues' energy stores have depleted, the replacement of these stores becomes a priority to the body. During recovery, while on a regular and frequent high complex carbohydrate diet, extra muscular fat must be released and used by the muscle tissue for the necessary ATP production required to fill muscle energy stores back up using the ingested, Insulin-carried complex carbohydrates.

The key to resistance exercise and this "fat conversion" is to use basic compound movements because they involve more muscle tissue. This will maximize the depletion of energy, forcing a greater recovery fat release. The fact also remains, there is a degree of cardio respiratory enhancement experienced when performing this activity with shortened recovery periods between sets, and by gradually adding to the training volume (adding more strength exercises,) incorporating this "resistance" activity into your total fat loss program, will prevent significant lean muscle tissue loss.

As a reminder, it is always best to approach your fat loss program with the intention of maintaining or even increasing your lean muscle weight.

Source: NFPT Personal Trainer Magazine

Articles appearing on this website are included as a learning resource for our visitors. While Living Strong does not necessarily endorse or agree with all of the information presented in each article, we feel the content contains worthwhile information and include it as a reference for your study. The information presented is specific in nature and may not be appropriate for your personal situation.



Homepage - Meet Brian - Training Programs
Fitness Facts - Fat Facts - Exercise Facts - Strength Facts
Nutrition Facts - How to Get Fit - Personal Trainer - Great Articles
Helpful Links - Questions/Answers - Fitness Tools - Contact Us
Client Pages - Student Pages - Products

Tell a friend about this webpage! Enter their e-mail address and click SEND!

2004,, Brian Konzelman

DISCLAIMER: PLEASE READ - The information presented on this Site should not be construed as professional or medical health advice. Consult with your physician or other professional advisors concerning specific fitness or other health matters before using any of this information or beginning any exercise activity. Links from this site lead to sites individuals or organizations over whom we have no control. We do not necessarily endorse or approve of their content information or products and make no representations or warranties regarding the accuracy of their information. By viewing, printing or using you agree to our full terms. Review the full terms by clicking here. Below is a summary of some of the terms. If you do not agree to the full terms, do not use the information. We are only publishers of this material, not necessarily the authors. Information may have errors or be outdated. Some information is from historical sources or represents opinions of the author. It is for research purposes only. The information is "AS IS", "WITH ALL FAULTS". User assumes all risk of use, damage, or injury. You agree that we have no liability for any damages. We are not liable for any consequential, incidental, indirect, or special damages. You indemnify us for claims caused by you.