When combined with the correct nutrition, weight training and aerobic activity burn fat.

A weight reduction journey can look very different for various people, and research is still revealing new information about how exercise regimens can be adapted to the individual. Resistance training, such as body-weight exercises or lifting dumbbells, can have similar effects as aerobic exercise when paired with the correct diet, according to a study from Australia's Edith Cowan University.
When we think of weight-loss fitness regimens, we usually image people riding bikes or running vast distances. The problem is that these activities are not only undesirable for obvious reasons, but their repeated nature can stress the body and lead to damage. The study's authors stress the need of finding new ways to help overweight people lose weight.
"The notion of 30 or 40 minutes on a treadmill or a bicycle may be unsettling to this population," said lead researcher Pedro Lopez. "They risk injuring their knees, joints, ligaments, and other body parts since they must carry their entire body weight during several aerobic workouts."
Lopez and his colleagues looked examined the current research on the impact of resistance-based training regimens on body fat in obese and overweight people throughout the course of their lives. When paired with a balanced diet, this meta-analysis looked at data from 114 separate trials and allowed the researchers to examine how resistance and aerobic exercise affected body fat percentage, fat distribution, and lean muscle mass.
As a result, several intriguing results emerged, which may contradict traditional understanding about weight loss. The discovery that resistance exercise was an efficient strategy to increase and maintain muscle mass was perhaps the least surprising. The conclusion that strength training plus calorie restriction have similar weight-loss advantages to aerobic exercise and caloric restriction was even more startling.
"We usually only hear about aerobic exercise when we talk about obesity, body composition, or weight loss," Lopez added. "This study demonstrates that resistance exercise may be used with a caloric-reduction diet to produce substantial results." Body fat percentage, whole-body fat mass, body weight, and BMI may all be reduced. These results are similar to aerobic exercise with calorie restriction in individuals who are overweight or obese, according to the research.