This is one of the most debated subjects in the area of ​​obesity. There are those who argue that aerobic training “burns” more fat and, therefore, allows you to lose more weight. Others are enthusiasts of gaining muscle mass to increase caloric expenditure and exchange fat for lean mass.

But, after all, who is right? Or rather, is there an answer to that question?

Research in this area is still inconclusive. It depends a lot on physical fitness, age, and the type of activity performed, among others. In addition, often a given physical exercise is not even 100% aerobic or weight training, such as CrossFit and martial arts, hence the difficulty in establishing which would be better.

Aerobic workouts, such as walking, running, cycling, dancing, and swimming, are classically more practiced by those who wish to lose weight. The explanation is based on physiology, and it makes sense. In order to eliminate fat and transform it into energy, there is a greater need for oxygen for its “burning” compared to glucose metabolism. And the fat loss process is slow and not so noticeable through explosion training. Compare the biotype of marathon runners and weightlifters.

On the other hand, weight training is also important for effective weight loss. Without it, aerobic training is unlikely to be vigorous enough to boost your weight loss, such as evolving walking into running several kilometers, in addition to offering greater protection against injury.

Weight training also increases the rest metabolic rate, since muscles are organs that spend energy 24 hours a day. Increasing the metabolism at rest is important to prevent weight regain, as it gives you a greater margin of caloric consumption.

In short, the ideal is the combination of both workouts, aerobic as the main workout for fat loss and weight training as a support for a more effective aerobic workout and to help maintain the weight loss.

by Paulo Gustavo Ribeiro