College-aged women performed resistance exercises for six weeks. The participants cut their body fat by as much as 13.7%, losing up to seven pounds of fat. They completely changed their bodies by lifting weights.
31 healthy women did per iodized resistance training 5 days a week for 24 weeks. At the end their body fat was down 10% and their lean mass increased 2.2%. They got smaller and leaner, while boosting their metabolism.
A study compared resistance circuit training to treadmill workouts. The resistance training prompted a significant increase in the number of calories the participants burned up to 36 hours following the workout, the treadmill workouts did not
A study conducted over a period of 12 months used a strength training protocol showed improved body composition, a decrease in waist circumference, and an increase in lean mass, while body weight stayed the same. The participants did not get bulkier, but instead got leaner and smaller, reinventing their bodies.
A study compared aerobic training with strength training. The aerobic group performed 4 hours of aerobic work per week. The resistance group did 2 to 4 sets of 8 to 10 repetitions of 10 exercises three times per week. The resistance training group lost significantly more fat and did not lose any lean body mass. The resistance training group actually increased metabolism, while the aerobic group decreased metabolism.
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