-Diablo's Journal, 01 April 2020

🥗What is the preferred type of exercise when dieting?⁣ ⁣ 🏃🏽‍♀️Dieting is often combined with aerobic exercise (i.e. cardio) with the aim to lose as much fat mass as possible. Sometimes, some resistance exercise is recommended to prevent some of the muscle mass loss⁣ that typically occurs during a diet. But what type of exercise, or combination, has the most beneficial impact on body composition during a diet?⁣ ⁣ 🚴🏽‍♂️This study investigated the effects of resistance training, aerobic training, and a combination of both on body composition while dieting in obese subjects.⁣ ⁣ 🏋🏼‍♀️Subjects were all put on the same diet plan providing an energy deficit of 500-700 kcal per day. In addition, they were divided in 3 different training groups: 1) 60 min of aerobic training, 2) 60 min of resistance training, or 3) 75-90 min of combined aerobic and resistance exercise training. All groups trained 3 times per week.⁣ ⁣ 💪🏻All groups lost around the same amount of weight over the 6-month period (~9 kg). However, muscle mass loss was less in resistance exercise (-1.0 kg) and combined exercise group (-1.7 kg) compared to the aerobic exercise group (-2.7 kg). ⁣ ⁣ ⚖️While not statistically significantly different, fat loss appeared to be greatest in the resistance exercise group (-7.3 kg), followed by the combined group (-7.0 kg) and the least in the aerobic exercise group (-6.3⁣ kg).⁣ ⁣ 🍽As to be expected, these data show that incorporating resistance exercise can reduce muscle mass loss while dieting. But perhaps surprising, resistance training appears to result in the same, if not more, fat mass loss when compared to aerobic exercise.⁣ ⁣ 👥A major strength of this study was the much larger number of subjects and training duration than is typically seen in other exercise studies.⁣ ⁣ 💡In conclusion, resistance training appears to be the preferred type of exercise to improve body composition during a diet.⁣ ⁣ 📄Study:⁣ https://pubmed.ncbi.nlm.nih.gov/28514618/ 

Amen! ☺️ 

Mannn, I kind of enjoy jogging after I get into it, I guess I will sacrifice some muscle this summer...😭 

Crazy that resistance training alone caused more fat loss than combining them. 

That’s very true. I think I’d be just fine with only resistance training. Cardio is my mood booster. 😂 

Sounds fishy to me. 

resistance training is the key to muscle building and fat loss 

Yup - but ya cannot buy or beg a dumbbell anywhere these days! I only have some light hand weights at home - searched all over for a pair of heavy ones...nope! 

DP found some yesterday at Meijer. She's a life saver. 

I mean the more muscle you retain the higher your metabolism. It has also been found to keep hormones stable so it's possible that was what made the difference despite the lower calorie burn. 

Push-ups buddy, extra strength builder. 

My resistance training is making the Milano cookies last another day or two. And the swims with the paddles, altered my stroke for long pulls, totally different than short and fast lifeguard swims. 

Chris, has your bench shipped yet? I'm loving my little bench.  

Uh oh 

Uh oh what? Do you think it's flimsy? It doesn't creek when I'm on it and I weigh more than you do. I love that little bench.  

No it's perfect I just wanted to make Chris worry a little bit. 😁 

Thank you for this.