Losing fat can be a tricky process, leaving individuals feeling frustrated and overwhelmed. Fortunately, bodybuilding legend Arnold Schwarzenegger has a few tricks up his sleeve when it comes to shedding unwanted pounds. In a recent Arnold’s Pump Club newsletter, Schwarzenegger revealed a study suggesting that full-body resistance training sheds fat better than other workouts.
As a seven-time Mr. Olympia champion, Arnold Schwarzenegger knows fitness like the back of his hand. From proper diet to intense training protocols and even appropriate protein intakes, Schwarzenegger never holds back the knowledge he has accumulated throughout decades inside the gym.
In retirement, Schwarzenegger has remained committed not only to his health and longevity but to his fans as well. Translating his wisdom into a daily newsletter, Arnold’s Pump Club, Schwarzenegger provides his followers with facts backed by science to ensure success regardless of the goal.
Arnold Schwarzenegger Discusses How Full Body Resistance Training Can ‘Shed Fat More Effectively’ Than Other Workouts
Concerning weight loss, Arnold Schwarzenegger recently revealed a study that took a closer look at training methods. After comparing full-body and single-body part workouts, one was a clear winner when it came to shedding fat more efficiently.
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“A Superior Fat Loss Workout
Are you looking to shed fat more effectively? A new study suggests that full-body resistance training might be your best bet.”“Prior research has found that any well-designed workout can help you build muscle and burn fat. But, the researchers wanted to explore if one was more effective than another, especially for people who have worked out in the past.”
During the study, researchers found that those who did full-body workouts lost more weight than those who performed other types of workouts.
“So, scientists had participants with at least three years of consistent exercise follow an eight-week routine. One group focused on a single body part every workout, and the other did a full-body workout. Both groups exercised the same number of days each week and performed the same number of total sets. Diets were monitored to ensure no significant differences.”
“The group doing the full-body workouts decreased their body fat by 5.7 percent, whereas the split-body training gained 2.1 percent.”
Not only did the full-body workout participants lose more weight, but they also were able to push harder in the gym because they had less fatigue.
“Even though both groups completed the same total number of sets per week per body part, the full-body participants did fewer sets per body part per session. That meant they had significantly less soreness and fatigue, allowing them to push harder each workout.”
“During the 8 weeks, those doing the full-body workouts lifted a little more than 615,000 kg, and those doing the split routine did a little more than 394,000—meaning that the full-body routine resulted in 56 percent more total volume.”
The benefits of less muscle fatigue were reflected inside and outside of the gym, allowing for more calorie burning overall.
“And it’s not just that it led to more fatigue from workout to workout. Increased muscle soreness also tends to result in less overall movement outside the gym, which can reduce total calorie burning.”
Arnold Schwarzenegger has a plethora of advice in regards to losing weight. In the past, he brought up a point that can easily be overlooked, which is getting a proper night of sleep. Schwarzenegger revealed that not sleeping enough can cause muscle loss rather than fat loss. This is because sleep directly correlates with metabolic rates. Not enough sleep equals a slower metabolism which in turn results in struggling to lose fat.
“This isn’t the only study suggesting metabolic changes from poor sleep. Another study found that just one week of poor sleep causes you to hold onto more fat and burn muscle. And it was not offset by sleeping in on the weekend and making up for the lack of rest.”
When it comes to working out and losing weight, Schwarzenegger has you covered. After comparing high-intensity interval training with lower-intensity workouts, Schwarzenegger discovered that both had similar results. However, consistency was the main factor in losing the weight.
Overall, exercising regularly in any form will have a positive impact on body fat assuming nutrition is also handled. Arnold Schwarzenegger has time and time again proved that consistency is key. However, if you want to push harder in the gym while losing more fat, give a full-body workout a try and let us know how it went!
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