Resistance Weight Training With Endurance Training Improves Fat Loss

Wayne Westcott Ph.D. conducted a study in which 72 overweight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.

(8 week program, 72 overweight individuals)
  Endurance Training (30 min) Endurance (15 min) & Weight Training (15 min)
Weight Change (lbs) -3.5 -8
Fat Change (lbs) -3 -10
Lean mass Change (lbs) -0.5 2
Endurance Weight Training

Westcott W, Fitness Management. Nov., 1991.

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