Mixed
Resistance training (RT) combined with a hypocaloric diet is more effective than endurance training (ET) or RT+ET combinations for altering body composition (loss of body mass and fat mass, retention of fat-free mass) and improving metabolic biomarkers (cholesterol, triglycerides, LDL, fasting insulin) in overweight/obese adults.
To lose fat and keep muscle while improving heart health, combine a calorie-reduced diet with resistance training. Lift weights 2-3 times a week, doing 2-3 sets of 6-10 reps at 75% of your one-rep max. This approach is superior to just doing cardio or just dieting for changing your body composition and blood markers.
More importantly, the combination, resistance training (RT) was more effective than endurance training (ET) or combination of RT and ET, particularly when progressive training volume of 2-to-3 sets for 6-to-10 reps at an intensity of ≥75% 1RM, utilizing whole body and free-weight exercises, at altering body compositional measures (ES of 0.47, 0.30, and 0.40 for loss of BM, FM, and retention of FFM respectively) and reducing total cholesterol (ES = 0.85), triglycerides (ES = 0.86) and low-density lipoproteins (ES = 0.60). Additionally RT was more effective at reducing fasting insulin levels (ES = 3.5) than ET or ET and RT.
Why this rating
Based on a tiered meta-analysis of 66 population-based studies (162 study-wise groups).
Source
Diet, exercise or diet with exercise: comparing the effectiveness of treatment options for weight-loss and changes in fitness for adults (18–65 years old) who are overfat, or obese; systematic review and meta-analysis
James E. Clark · Journal of Diabetes & Metabolic Disorders · 2015
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