We now have more evidence that resistance training may be the most important thing you do to improve your body’s composition. This is because we know that metabolic health is directly related to body composition. It was then all about interval training. Now it’s all about resistance training. While each exercise has its place and effects, emerging evidence is showing that resistance training may be the most important.
The new study in obesity reviews, resistance, training effectiveness on body composition and weight outcomes in overweight and obese individuals across the lifespan is the one you would choose. It has long titles. They took 114 random controlled trials, which included resistance training with aerobic exercise, caloric restriction or alone, and compiled all of the data to determine what were the changes in body fat and lean mass. My opinion is that you can’t tell if you are losing fat mass or lean mass if you only focus on body weight. The data about your body composition is so much more valuable.
You will know what weight you are losing. And, as we discuss a lot at diet, doctor healthy weight reduction means losing mostly fat mass. You will lose some weight but not much lean mass. It is important to maintain or increase your lean mass. This was first in overweight and obese people.
This is not the bodybuilder club. This is not the healthy-biohacker group. These are people who are obese and overweight, which we aim to improve by losing fat mass. The average bmi is 30.
36 was the average body fat. This is the average body fat, or 36 in 50 studies. 44 of these were for resistance training only, and 44 for resistance training combined with aerobic exercise. This shows that very few people actually used dietary interventions. That is an interesting finding.
However, there was a subset of people who had resistance, training, and caloric restrictions. This included resistance training, aerobic exercise, and caloric restraint. These studies were far less than those that looked at resistance training only or resistance training plus aerobic training. What they did find was that it was more effective to reduce overall body fat. The most effective methods to reduce overall body fat were resistance training and calorie loss.
8 percent, and resistance training alone showed a 1.6 decrease in body fat. This means that there was no aerobic training or caloric restriction. Only resistance training reduced body fat by 1.6. Also, the average length of these studies was fourteen weeks.
You don’t know how many years it took, but you also know that it was not just a matter of a few days or weeks. It took 14 weeks to gain body fat mass. Now. How about lean mass? Resistance training was the best way to increase lean mass by increasing it by 0.
8 kilograms. Resistance, training, and aerobic training were second, increasing it by 0.6%. They came pretty close. Resistance training is the key. However, they didn’t discuss how much protein they eat.
This is really fascinating because protein is essential for building and maintaining lean mass. You might wonder what would happen if the lean mass gains were greater for those who had higher protein levels. Surprisingly, resistance training and calorie restriction didn’t build lean. Mass I’ll repeat that resistance, training, and calorie restriction did not create lean mass but were able to maintain it.
That’s a win! If you are losing body fat and maintaining lean muscle mass, then that’s fine. Resistance, training, and calorie restriction is okay. Hypothesizing that resistance training could be combined with some calorie restriction, but eating higher quality protein and higher satiety could lead to a decrease in body weight. Although this hypothesis was not tested in the study, other studies have also shown it to be true.
The visceral fat tissue was measured, which is the type of internal fat that is most closely associated with metabolic dysfunction and poor outcomes. This was decreased across all resistance training interventions. This is a crucial point, especially when we are talking about healthy weight loss. It was very interesting. This was very interesting.
From a composition standpoint, we also have data that suggests that not only physical activity but also cardiorespiratory fitness are associated with better health and better outcomes. That’s where aerobic training can help. It’s important to say what works and what doesn’t. We don’t want to see the bad things, but we do want a black-and-white picture or, you know. It is important to discuss our results. If we are referring to body composition, then resistance training is equally effective as adding aerobic training.
If you are talking about cardio respiratory fitness then aerobic training may have an impact. We need to be clear on our definitions. The last point is that many of these findings are not dependent on age or sexual orientation. They had males and women in this study, as well as adolescents, young adults, and older adults. The majority of the results were consistent across all age groups, which is a good thing.
This means that it is never too early to begin resistance training to improve body composition and healthy weight reduction. These are two important points. Conclusion: Resistance training is great for your body’s overall health.
It is probably the most important thing. Even though I think adding protein is so important, there’s a podcast with Dr. Steward Phillips of McMaster University, which I highly recommend. We have many podcasts about protein, so we talk a lot about details. You can also find more information on our website. However, we hope this helped to highlight the importance of resistance training.
One more: What is resistance? That is probably the best way to start training, but it does in human analysis. Each study will have a different protocol. But remember that these were people who were obese and overweight at different ages. This wasn’t your average gym guy going to the gym pumping heavy iron.
This was a form of resistance training, which could include body weight exercises. Exercises are a way to stress your muscles and hopefully cause them to fatigue. However, it does not mean lifting a lot of weight in the gym. This is not a barrier because many people feel like they can’t do it.
Um! It’s not for me to lift weights at the gym so resistance training isn’t for me. This is not true. You can resistance train with medicine balls and some band body weight exercises. Diet Doctor offers a complete exercise program, the Let’s Get Moving Course.