Mixed
Combining resistance training with a caloric deficit maximizes fat mass loss in overweight/obese premenopausal women compared to diet or resistance training alone.
To lose the most fat while keeping your muscle, combine a moderate caloric deficit with a high-protein diet and resistance training. Do not skip the weights just because you are dieting; they are crucial for preserving your metabolic engine and lean tissue. Aim for 3 days of strength training per week, focusing on compound movements with 10-12 reps, and ensure you are eating enough protein (around 1.4g per kg of body weight) to support your muscles during the deficit.
The three treatment groups all showed significant linear decreases in fat mass, but the slope of the decrease became progressively steeper from the RT, to DIET, to RT+DIET.
Why this rating
Randomized controlled trial with a small sample size (n=40, 31 completers) and high dropout rate, limiting statistical power.
Source
Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial
Todd A. Miller et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2017
DOI 10.1123/ijsnem.2017-0221
More from this paper
- Resistance training alone significantly increases lean mass in overweight/obese premenopausal women, even without a prescribed caloric deficit.Moderate
- Changes in lean mass do not significantly affect Resting Metabolic Rate (RMR) in the short term (16 weeks) for overweight/obese premenopausal women.Moderate
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