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I’m on the 13th day of my Isagenix 30 day nutritional cleanse so I thought I would pose a video updating on where I’m at. I will be posting more informational …
Cardio or Strength Training: The Best Exercise For Weight Loss
Everyone knows exercise is good for you – for everything from reducing the risk of chronic disease to improving our quality of life (1). But, which is best?
Like diet fads, new workout fads come and go. It’s hard to keep up and decipher which type of exercise is most beneficial, especially when it comes to weight loss. Is it cardio, strength training, or high-intensity exercise?
Exercise researchers have tackled this question time and time again. Their results: It’s complicated.
Cardio Versus Strength Training
A study out of Duke University compared aerobic exercise, resistance exercise, and a combination of the two in a group of overweight or obese adults (2). For weight loss alone, the study found that the best results in terms of pounds lost comes from aerobic exercise.
However, the weight loss from the participants doing aerobic exercise also included the loss of lean muscle. In contrast, the resistance exercise group gained weight due to an increase in muscle mass, while the combination group lost slightly less weight compared to the aerobic group.
The combination group also experienced the greatest reduction in waist circumference. The result suggests that there’s potential for a greater loss of inches with a smaller overall weight loss resulting in better body composition.
For those who solely desire weight loss, more cardio could be the answer. However, research has shown that for those who want to improve overall body composition, the best exercise is going to be a combination of both cardio and strength/resistance training.
High-Intensity Interval Training
A good way to combine cardio with strength training in a short amount of time is high-intensity interval training (HIIT).
Studies have consistently shown that HIIT leads to greater fat loss, specifically abdominal fat loss (3). HIIT typically involves alternating intense bouts of exercise, ranging from 30 seconds to several minutes, with recovery periods spanning one to five minutes. HIIT can incorporate cardio moves, body-weight exercises, and weightlifting, making it a form of exercise that works for people with a wide variety of fitness goals.
Notable for its incorporation of the nutritional timing of protein, HIIT, stretching, and endurance and resistance training, the PRISE protocol allows participants to benefit from each type of exercise.
With the PRISE protocol, each exercise is performed one day per week. Studies that have evaluated effectiveness of PRISE have found that its integration of nutrition and training leads to significant reductions in body fat (4-6). Additionally, the protocol leads to greater gains in muscle mass and improved cardiovascular health (4-6).
There are two caveats worth noting when it comes to your weight loss efforts and exercise, as noted in the research (7):
- The most important factor for weight loss is improving your eating habits.
- The best exercise to participate in is generally going to be the one that’s most enjoyable since you will be more likely to commit to it.
Yes, physical activity can make a stark difference in your weight loss efforts, but exercise alone rarely makes the biggest difference. The most important thing to keep in mind is that successful long-term weight loss is nearly always reached by a healthy balance of both exercise and nutrition.
- Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: the evidence. CMAJ: Canadian Medical Association Journal, 174(6), 801–809. http://doi.org/10.1503/cmaj.051351
- L. H. Willis, C. A. Slentz, L. A. Bateman, A. T. Shields, L. W. Piner, C. W. Bales, J. A. Houmard, W. E. Kraus. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. Journal of Applied Physiology, 2012; 113 (12): 1831 DOI: 10.1152/japplphysiol.01370.2011
- Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. 2011; 2011:868305. doi: 10.1155/2011/868305. Epub 2010 Nov 24.
- Arciero PJ, Ives SJ, Norton C, Escudero D, Minicucci O, O’Brien G, Paul M, Ormsbee MJ, Miller V, Sheridan C & He F. Protein-Pacing and Multi-Component Exercise Training Improves Physical Performance Outcomes in Exercise-Trained Women: The PRISE 3 Study. Nutrients. 2016 Jun 1; 8(6).
- Ives SJ, Norton C, Miller V, Minicucci O, Robinson J, O’Brien G, Escudero D, Paul M, Sheridan C, Curran K, Rose K, Robinson N, He F & Arciero PJ. Multi-modal exercise training and protein-pacing enhances physical performance adaptations independent of growth hormone and BDNF but may be dependent on IGF-1 in exercise-trained men. Growth Horm IGF Res. 2016 Oct 15. pii: S1096-6374(16)30060-0.
- Arciero PJ, Miller VJ & Ward E. Performance Enhancing Diets and the PRISE Protocol to Optimize Athletic Performance. J Nutr Metab. 2015; 2015:715859.
- Johns, D. J., Hartmann-Boyce, J., Jebb, S. A., & Aveyard, P. (2014). Diet or Exercise Interventions vs Combined Behavioral Weight Management Programs: A Systematic Review and Meta-Analysis of Direct Comparisons. Journal of the Academy of Nutrition and Dietetics, 114(10), 1557–1568. http://doi.org/10.1016/j.jand.2014.07.005
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When it comes to exercise, chances are you’ve struggled at one time or another with motivation, focus, or even fatigue. Whether it’s one of these, or all the above, these pitfalls can be detrimental to your workout routine. The good news is a pre-workout supplement is one way to kick-start your exercise routine and get back on track.
But when it comes to pre-workout supplements, much of the research has been centered on men. So, are there any benefits for women who use a pre-workout supplement?
Recent research, published in the Journal of the International Society of Sports Nutrition, highlights the benefits of a multi-ingredient pre-workout supplement for women. Scientists found that women who ingested a pre-workout drink containing ingredients such as beta-alanine, taurine, beet root extract, and caffeine, experienced increased endurance, aerobic capacity, metabolism, and focus.
In the double-blind, crossover study, a group of 15 recreationally active women completed separate exercise sessions where they consumed a placebo or pre-workout drink. Following ingestion, participants completed a vertical jump test, muscular endurance tests including bench press and back squat exercises, and maximal sprint tests.
The researchers found that, following even just a single dose, a multi-ingredient pre-workout supplement led to increased upper body muscular endurance and increased focus. Subjects also had increases in resting energy expenditure and resting metabolism, without adverse effects on heart rate. Metabolic rate increased for up to 60 minutes after ingestion of the supplement.
These findings support the use of multi-ingredient pre-workout supplements in women. Although much of the research on this subject has involved male subjects, this study shows that use of pre-workouts can be just as effective for women — improving their quality of exercise.
AMPED for Women
Isagenix offers two pre-workout products — AMPED™ Power and AMPED Nitro. Both multi-ingredient pre-workout supplements are available for female athletes looking to optimize their workouts. AMPED Power is formulated without the addition of caffeine, and AMPED Nitro contains naturally sourced caffeine for those looking for an extra boost. Both supplements contain creatine monohydrate, Nitrosigine®, and citrulline to help fuel a great workout.
The emerging research is clear – female athletes can benefit from the use of a pre-workout supplement., too.
Nitrosigine is a registered trademark of Nutrition 21, LLC and is patent protected.
Cameron M, Camic CL, Doberstein S, et al. The acute effects of a multi-ingredient pre-workout supplement on resting energy expenditure and exercise performance in recreationally active females. J Int Soc Sport Nutr. 2018 Jan 5; 15: 1.
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