Is doing CrossFit effective for losing weight?: what the science says

He CrossFit has become very popular in recent years as an effective way to high intensity exercise that has benefits for the body, among others, weight loss. How good is it for that purpose?

The discipline as it is known today is a method based on constantly varied barbell exercises and weights, with functional movements performed at high intensity.

It is a mixture of different disciplines born in 1995 at the hands of Greg Glassmann, a United States California police trainer. He subsequently expanded his functional training to Marines and other military personnel.

Strength and resistance exercises coexist and vary from day to day, without breaks between them, in “rounds”. This brings multiple benefits to the body such as strength, power, speed, coordination, muscular endurance and cardio-respiratory endurance, among others.

Since it became popular, it has been practiced by both men and women and brings another benefit: it improves social relationships within the work group or in the gym.

This is why much of its success is due to the effects it generates on the body, including weight loss.

How effective is CrossFit for losing weight?

The answer that science gives in this regard is that it is a good activity for this purpose, like many others. Even though the training sessions are short, they are high intensity and help you burn fat and increase muscle mass.

A study published in 2013 in the US National Library of Medicine (NIH) provides guidance on the topic.

The sample was taken from 23 men and 20 women who “covered all levels of aerobic fitness and body composition” and who completed 10 weeks of CrossFit training that included deadlifts, squats, deadlifts, cleans, snatches and presses, “performed as quickly as possible.” possible.”

Additionally, this program included skill work to improve the traditional Olympic lifts and selected gymnastic exercises.

“The results showed significant improvements,” reads the study, which indicates that in less than two months there was a fat loss of more than 4% in men and just over 3% in women, which equates to 3 kilos of fat. loss in men and 2 kg. in women.

Likewise, it must be kept in mind that the kilos you lose doing CrossFit will depend on several factors, such as age, weight at the beginning, activity level and, above all, what you eat. However, on average, those who regularly practice CrossFit can expect to lose 2 to 4 pounds after a month.

The difference between CrossFit and other disciplines

The main difference it has compared to other types of training is this In CrossFit, short, high-intensity exercises are performed that are never repeated..

Natural and functional movements are used, for which the body was designed: pushing, pulling or lifting weights. In a year of work you never do the same exercise.

The great thing is that the muscle doesn’t get used to it and, on a mental level, it doesn’t cause boredom because no session is the same as another.

Every day a”Workout of the day“different (workout of the day), composed of several groups of exercises organized in the form of a circuit and regulated by work intervals with a short rest.

Lessons generally last an hour and always take place in groups. Everyone does exactly the same exercises every day and the teacher has the task of monitoring the training and varying the weight or number of repetitions for each student.

Significant improvements can be observed in cardiovascular endurance, muscular strength, flexibility and the ability to perform complex technical movements. Intense CrossFit workouts can burn a significant amount of energy. calories.