#476. Exercise for Fat Loss | Cardio or Weights for Glucose Control? with Alan Aragon

The BluePrint with Dr. Erik Korem

Wondering how to optimize your training during a fat loss phase? Alan Aragon, one of the most influential figures in evidence-based fitness, shares his insights on the role of resistance training in preserving muscle and improving nutrient partitioning while dieting. Discover the ideal training frequency and volume to support your fat loss goals, and learn about emerging research on blood flow restriction (BFR) training for maintaining gains with lighter loads.

In this episode, you'll learn:

• Why hypertrophy-focused training is key for keeping muscle in a deficit
• The optimal weekly set volume for maximizing muscle retention
• How resistance training trumps cardio for glucose control and nutrient partitioning
• Practical tips for fitting effective training into a busy schedule
• Alan's take on the potential of BFR training for older/injured populations

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Quotable moments:

"When your training is oriented towards hypertrophy, you're always going to default towards at least preserving that muscle tissue during times of deficit." - Alan Aragon

"Resistance training is actually more effective for improving glucose control than aerobic training is." - Alan Aragon

"If somebody can do some kind of formal physical activity at least three days a week, then it'll give them some more leeway to eat more than just their bedridden caloric intake maintenance." - Alan Aragon

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ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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