The secret is endurance exercising.
A new small-scale study reveals that intense endurance exercise can lead to a significant reduction in body fat without much change in overall body weight. The study focused on 11 middle-aged men who cycled 710 miles in just seven days. Although their weight only decreased by about 1%, their body fat dropped significantly—by more than 9%, including a nearly 15% reduction in dangerous visceral fat surrounding vital organs.
Despite maintaining their body weight through adequate food and drink intake during the exercise, the cyclists saw other significant health improvements. Their total cholesterol levels decreased by over 20%, triglyceride levels fell by nearly 40%, and their blood pressure dropped substantially.
The study emphasized the importance of promoting physical activity for health and obesity prevention, rather than focusing solely on caloric restriction. Jean-Pierre Despres, co-senior author and a professor of kinesiology at Université Laval, noted that humans are designed to be active, and the findings highlight the benefits of exercise over dieting alone.
During the study, the participants were recreational cyclists between the ages of 50 and 66, capable of maintaining an average pace of 19 miles per hour. They were provided with enough food to ensure they maintained their body weight throughout the week. Despite this, they experienced significant reductions in body fat and improvements in overall health.
The research also stressed the importance of evaluating changes in body composition rather than just focusing on weight loss. Although the men gained over 1% lean muscle, their fat loss demonstrated the powerful impact of endurance exercise on health, regardless of changes in total body weight.
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