Why is resistance training as effective as cardio training for weight loss, especially for women?
From my background knowledge and research to date, the statement, whereby "resistance training is as effective as cardio training for fat loss" is only correct in a "time relevant" context. During an exercise session, cardio training potentially utilizes a higher volume of calories when compared to resistance training. However, when the cardio training session ceases, so too does the calorie burning effect.
Therefore, to lose fat relatively quickly (i.e., several weeks) and to a greater initial extent, cardio training is essential for the high calorie consumption. In the long term, however, to keep the fat off and decrease the susceptibility to gain fat, resistance training and an increase in muscle mass is required (not to forget the equally, if not more, important nutritional and lifestyle factors).
In terms of addressing some of the current theories in regards to cardio versus weight training controversy, one popular theory is, "One can burn more calories in a good set of squats than in a 45 minute aerobics class."
I agree that the potential for one person to burn more calories in a good set of squats than in a 45 minute aerobic class or even a 30 minute run does exist, just as one can burn more calories walking than running.
The reason is the intensity of the session. Squats can have a very high metabolic demand from both the muscle and neurological demands for energy, and I would expect someone to burn more calories doing four sets to failure with a heavy load than someone in a low intensity aerobic class with little desire and/or experience or a fit individual plodding along at a slow jog, which barely increases his/her heart rate. With this in mind, however, scientific research that transcends to the general population when considered in relative terms finds most cardio-based training sessions to have a higher calorie utilization and MET ratio than recreational weight training.
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