Is cardio or strength training the best exercise for weight loss? A study by Duke University tracked resistance training, aerobic exercise or a combination of the two for 119 overweight, previously sedentary volunteers over the course of eight months.
The clear winner for most weight loss was aerobic exercise. The cardio group lost four pounds while those who concentrated on resistance training gained two pounds. The weight gain was attributed to added lean mass, however that additional muscle mass didn't lead to meaningful fat loss over the course of the study.
Researchers found the aerobics-only group shed more than 3.5 pounds of fat while the lifters didn't lose a single pound, despite exercising 47 minutes more each week than the cardio group.
Cardio burns more calories, so it works best for reducing body mass, according to the Duke researchers. Resistance training is important for maintaining lean body mass, strength and function.
It's best to actually combine cardio and strength training. But the American Council on Exercise recommends doing your strength training first, then finishing with cardio to burn the most calories.
And while exercise by itself won't lead to big weight loss, it can help prevent weight gain after you've lost weight.
The National Weight Control Registry, which since 1994 has tracked more than 10,000 people who lost an average of 66 pounds -- and kept it off for at least five years -- found the secret was continued exercise, even after reaching their goal weight. Their activity of choice was cardio. Some 90 percent of successful weight loss maintainers exercised an hour a day, and their preferred activity was simply walking.
What you eat also plays a big role in successful weight loss. Rather than a diet, choose lean meats, whole grains, lots of fruits and vegetables and low-fat dairy.
Q and A
Q: Does drinking almond "milk" provide the same health benefits as consuming the actual nut?
A: Drinking almond milk may share some of the healthy properties of eating almonds, but it's not quite the same as consuming the actual nuts, according to Helen Rasmussen, senior research dietitian at Tufts' Human Nutrition Research Center on Aging. To make "milk," almonds are soaked in water until soft, then blended into water to create a consistency similar to dairy milk; finally, any sold particles are removed. Low in saturated fat, almond milk instead contains heart-healthy mono- and polyunsaturated fats, much like the nuts. When fortified, almond milk contains roughly as much vitamin D and vitamin A as dairy milk, and typically two-thirds the calcium; it has no vitamin B12, however, and less phosphorus and potassium than dairy. Although low in protein, almond milk's minimal calories and saturated fat make it a good choice for adults who otherwise are eating a diet with adequate protein and other nutrients. -- Tufts Health & Nutrition Letter.
RECIPE
Once March hits, spring is just around the corner. Here's a Salmon & Spinach salad, from Cooking Light magazine, that's a perfect spring salad.
Salmon and Spinach Salad
3 tablespoons extra-virgin olive oil, divided
4 (6 ounce) salmon fillets, skinned
3/4 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons chopped fresh tarragon
2 tablespoons white wine vinegar
1 teaspoon finely chopped garlic
3/4 cup very thinly sliced fennel bulb
1/2 cup fresh mint leaves
1/2 cup fresh flat-leaf parsley leaves
1 (6 ounce) package baby spinach
Heat 1 1/2 teaspoons oil in a large skillet over medium-high. Sprinkle fillets evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add fillets to pan; cook 4 to 5 minutes on each side or until desired degree of doneness. Cool 5 minutes. Break fillets into large flakes with a fork. Combine remaining 2 1/2 tablespoons oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, tarragon, vinegar and garlic in a large bowl, stirring with a whisk. Add fennel, mint, parsley and spinach; toss to coat. Arrange spinach mixture on plates; top with salmon. Serves 4 (serving size: 4.5 ounces salmon and 1 1/2 cups salad.
Per serving: 359 calories, 38 g protein, 4 g carbohydrate, 20 g fat, 90 mg cholesterol, 2 g fiber, 487 mg sodium.
About the Author
