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OK we all know that losing fat is a good thing. But let's look at the
way we lose it. On the internet these days we can see all these "lose
20 pounds in 2 weeks" ultraspeed fat loss plans etc etc. I've always
argued that slow weight loss is the ideal goal, why... because as you
lose weight you learn about what certain foods do to your body, you
relearn how to eat properly. If you do find some miracle system that
does work, say a heavy training schedule & dietary system you go on
for month, & you achieve your goals, then what? You can't stay on an
ultra-gruelling diet & training plan forever, you'll overtrain, get
sick & not do so well at all, but what do you eat, have you learnt to
pre-pack food to take along to places where you might not find healthy
choices, have you learnt that you might be ok to eat bread AM, but in
the evening maybe it bloats you a bit & you tend to add more fat?
Have you learnt to prepare a selection of healthy meals over several
months & learnt to appreciate the new textures & flavours
available...basically you haven't got the support system in place to
keep the weight off, you've got no idea what to eat, how to train &
what to do to keep that weight off. A slower introduction to a diet
allows you to learn as you go along, so you can slowly increase the
good & decrease the bad in your diet, so by the time you reach your
goal you will have all the tools already in place to keep to that fat
level, it will already be habit! .... That was my main argument for a
slow fat loss, rather than a quick fat loss program (a well as the
fact that often quick 'fat loss' involves lean muscle loss as well in
many cases). But I have come across another rather interesting reason
to keep fat loss slow & that is 'organochlorines'. Organochlorines
are fat soluble products that are toxic to humans, we all ingest them.
As the body doesn't like them floating about they are either excreted
or stored in fat, strangely the preferred choice appears to be storing
in fat, so obviously someone with more fat stores more of these toxic
substances. Now suppose you lose a lot of fat, very quickly? Yep, a
lot of these toxins are simply dumped into the body & you can suffer
thyroid problems, skin problems, organ problems etc etc, all the
things that make dieting & reaching & maintaining your goals harder.
By dieting more slowly you actually release these chemicals at a
manageable rate, so you will not get the extreme toxicity effects that
can be associated with quick fat loss systems. I'll put the research
below for you to look at for yourself, I'll also put up a related
piece of research about athletes, lean sedentary people & fat peoples
organochlorine levels that shows that athletes have lower levels than
either lean sedentary or fat people (lean sedentary have less than fat
people, but not as low levels as athletes).
Hopefully those of you who's goals involve fat loss who are slowly
slimming down can take some comfort in the fact that you're doing
things the best way for overall health.

~~

http://tinyurl.com/6pkbgw

Obes Rev. 2003 Feb;4(1):17-24.
Energy balance and pollution by organochlorines and polychlorinated
biphenyls.Pelletier C, Imbeault P, Tremblay A.
Division of Kinesiology, PEPS, Laval University, Ste-Foy, Québec, Canada.

Organochlorines are fat-soluble chemical compounds resistant to
degradation, so they are stored in the adipose tissue of practically
every organism on the planet, including humans. Accumulation of these
compounds in the body seems to be related to fat mass, obese
individuals having a higher plasma organochlorine concentration than
lean subjects. During body weight loss, lipid mobilization and a
decrease in fat mass result in increased concentrations of
organochlorines in plasma and adipose tissue. Organochlorines may have
adverse health effects. For example, they have been associated with
altered immune and thyroid functions and w

OK there are many reasons for doing either strength training with weights & endurance training. Here's a study comparing the effects on 'bad' cholesterol when using the same amount of energy doing either endurance or resistance training.
First have a think, then read on which would you suspect...?
To tell the truth I thought endurance would win this one, makes sense, you use fat doing endurance, right? You use carbs doing weights, endurance would have been my guess..but as you may suspect by now I was wrong!
Here's the quick answer, I'll put the whole study below:
Resistance training reduced 'bad' cholesterol in the blood & speeded up 'bad' cholesterol removal from the blood.
Endurance training did..nothing! That's right nothing!!!
It appears you may use fat doing endurance work, but it may not be the bad cholesterol. Now there's a shocker for you. Weights may not remove much fat from the body, but it appears to clear up the old arteries better than aerobics!
Of course this is only one study, but if you have a cholesterol issue I'd consider VERY seriously beginning a weight training program (obviously be sensible here, if you're new to training start very, very light, using short sessions & work up as your fitness improves-& consult your doctor before you do any exercise plan)

http://www.ncbi.nlm.nih.gov/pubmed/1...

J Appl Physiol. 2008 Jul 31. [Epub ahead of print]Related Articles

Acute exercise-induced changes in basal VLDL-triglyceride kinetics leading to hypotriglyceridemia manifest more readily after resistance than endurance exercise.

Magkos F, Tsekouras YE, Prentzas KI, Basioukas KN, Matsama SG, Yanni AE, Kavouras SA, Sidossis LS.

Harokopio University.

Resistance training is considered less effective than endurance training in lowering plasma triglyceride (TG) concentrations. Acutely, however, a single bout of strenuous exercise, whether endurance or resistance, increases the efficiency of very low-density lipoprotein (VLDL)-TG removal from the circulation and leads to hypotriglyceridemia. The comparative effects of these two types of exercise on VLDL-TG metabolism are not known. We therefore examined basal VLDL-TG kinetics by using stable isotope labeled tracers in 7 healthy, non-obese, untrained young men in the post-absorptive state, the morning after a single 90-min bout of either low-intensity endurance exercise (~30% of peak oxygen consumption) or high-intensity resistance exercise (3 sets of 10 repetitions for 12 exercises at 80% of peak torque production), matched for total energy expenditure (~400 kcal), or an equivalent period of rest on the preceding afternoon. Compared with rest, resistance exercise lowered fasting plasma VLDL-TG concentration by -28+/-10% (P=0.034), increased VLDL-TG plasma clearance rate by 30+/-8% (P=0.003), and shortened the mean residence time (MRT) of VLDL-TG in the circulation by -36+/-11 min (P=0.016), whereas endurance exercise had no effect (all P>0.05). Basal VLDL-TG plasma clearance rate was greater (P=0.003) and VLDL-TG MRT was shorter (P=0.012) the morning after resistance than endurance exercise. We conclude that, for the same total energy expenditure, resistance exercise is more potent than endurance exercise in eliciting changes in VLDL-TG metabolism that have been linked with hypotriglyceridemia, and should thus be considered as an alternative to or in addition to endurance exercise for the control of plasma TG concentrations. Key words: lipid kinetics, aerobic, isokinetic, triacylglycerol, physical activity.