|Image 1: "Get up and move!"|
"Dieting"? Why, if working out alone elicits favorable changes in body composition?
The 92 healthy, yet sedentary and overweight men and women in the study were randomly assigned to either aerobics only (AE) or the combined aerobic + resistance exercise (ARE) regimen. Dropout rates (N=12 and N=11) were identical between the two 12-week interventions, which involved
- AE: 3x per week 15 min @50-80% maximum heart rate in the 1st, 4x per week 20-30min in the 2nd and 5x per week 30-45min in the 3rd month aerobic training on the cycle ergometer
- AER: Same as AE but additionally 2x per week full-body workouts with 2 min rest between sets and 3-6 sets of 10 repetitions @50% of their 1RM in the first 6 weeks, and 2-3 sets of 10 repetitions @75-80% of the 1RM during the second 6-week phase of the study
|Figure 1: Relative changes in BMI, waist circumeference and hip circumference during the 12-week study period (calculated based on Sanal. 2012)|
|Figure 2: Relative changes in fat (FM) and fat free mass (FFM) in the course of the 12-week study period (DEXA data; calculated based on Sanal. 2012)|
Men are different women, too, and strength training works for both!
And though this may sound like yet another prejudice, my personal experience tells me that women are usually much much more focused on the non-significant figures on the scale. Against that background I feel that the detailed analysis of sex difference with respect to the relative loss in body fat and increases in lean mass are of paramount importance, because they confirm: It does not matter if you are a man or a woman. If you want to look better, you got to lift weights!
|Figure 3: Additional changes in body composition in aerobic + resistance training vs. aerobic only group (data calculated based on Sanal. 2012)|
Get going, don't stop eating, damnit!
|Image 2: Some of you may remember my previous blogpost on the superior effect of HIIT vs. classic "cardio" on appetite and energy intake in obese boys. This is also why the SBSG Fat Loss Workout relies on both LISS and HIIT training.|
In view of the fact that the study participants in this study, simply continued on their regular dietary regimen, you can only speculate how profound the changes would have been if the same 5x per week aerobic + 2x strength training regimen had been combined with a revised, not even necessarily energy deficient whole foods diet!?