A nine-month study comparing the impacts of strength training and cardio on fat loss in individuals with type II diabetes found that strength training three times per week resulted in a greater loss of fat, increased strength and lean muscle mass, and a significant decrease in insulin resistance compared to moderate-to-vigorous endurance training. Strength training was also associated with body recomposition and improved regulation of blood sugar. While a combination of cardio and strength training is beneficial for overall health, the study suggests that strength training may be the best option for fat loss.
The author of this article decided to challenge themselves by doing 90 lateral kettlebell swings every day for a week. They found that the exercise put their core through the wringer and required significant core activation to avoid lower back pain. The lateral swings targeted the waist and oblique muscles, providing a different direction of movement and hitting muscles that are often overlooked. By the end of the week, the author's shoulders, arms, core, glutes, and hamstrings were feeling the burn. They recommend getting comfortable with Russian kettlebell swings and learning how to engage the core properly before attempting lateral swings.
Fitness influencer Eylem Abaci shares an 8-minute resistance band ab workout that activates legs, glutes, and various core muscles. The workout includes 12 moves performed back-to-back for 30 seconds each. Abaci recommends pressing your lower back into the mat and repeating the workout two to three times a week to develop your core. The routine is a certified core torcher to add to any exercise regime and requires very little equipment.
