Pecs, lies and measuring tape (December 2007) by Arthur Jones
12 weight-loss-myths
Everyone’s an exercise weight loss expert. Cut through the noise and use our concise guide to make real gainsMyth #1
Cardio exercise is better for weight loss than lifting weights.
The truth One of the oldest myths around, cardio has always been seen as the first port of call for the portly. Cardiovascular exercise, such as running or swimming, do burn kilojoules during the exertion, but muscle is not built during these kinds of exercise. With weight training, you are increasing your muscle mass, meaning your metabolism speeds up, therefore you burn more kilojoules every day during your normal activities.
New research suggests that good fats and high-fibre carbs can keep your metabolism from slowing down
Another reason to lift weights? If you do cardio without weight training, you will lose muscle mass as well as fat. Researchers from Ball State University, in the US, put overweight men on a 6 270kJ-a-day diet and divided them into three groups – one that didn’t exercise, another that performed aerobic exercise three days a week, and a third that did aerobic exercise and weight training three days a week. The results? Each group lost nearly the same amount of weight – about nine kilograms. But the weightlifters shed 2.3kg more fat than those who didn’t pump iron. Why? Because their weight loss was almost pure fat, while the other two groups lost just seven kilograms of lard and one-and-a-half kilograms of lean body mass, aka muscle. The percentages of this weight loss: diet only – 69 percent fat mass; diet plus aerobic exercise – 78 percent fat mass; and diet, aerobic exercise plus weight training – 97 percent fat mass.
The solution Use both weight training and cardio in your belly-off programme. And in the gym, aim to do compound exercises such as squats, push-ups, lunges and dead lifts to work all the major muscle groups. Start off slowly, and be sure to allow for enough rest time between your gym days.
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