Mixed
Adding high-volume exercise (six sessions/week) to a caloric deficit completely preserves fat-free mass while maximizing fat loss in individuals with newly diagnosed type 2 diabetes, whereas lower exercise volumes fail to prevent fat-free mass loss.
If you have type 2 diabetes and are losing weight through diet, you must add exercise to protect your muscle. Aim for 6 days of exercise per week, combining cardio and resistance training, to maximize fat loss and keep your muscle mass. If 6 days is too much, 3 days still helps lose fat, but you might lose some muscle.
doubling the volume of exercise seems to completely prevent the loss of FFM otherwise observed with diet-induced weight loss.
Why this rating
Randomized controlled trial with a relatively large sample size (N=82) and objective measures (DXA/MRI), though it is a secondary analysis of a preprint.
Source
Adding Different Exercise Training Volumes to a Diet-Induced Weight Loss Facilitates Fat Loss and Maintains Fat-Free Mass in a Dose-Depending Fashion in Persons with Newly Diagnosed Type 2 Diabetes: Secondary Findings from the DOSE-EX Multi-Arm, Parallel-Group, Randomized Trial
Mark Lyngbæk et al. · medRxiv · 2023
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