Mixed
Interval training (IT) and moderate intensity continuous training (MICT) produce equivalent changes in whole-body fat mass and lean mass when compared directly.
You do not need to train at high intensities to lose fat or build muscle. Moderate intensity continuous training (MICT) is just as effective as interval training (IT) for changing body composition. Choose the intensity you can sustain consistently, as the physiological outcome regarding fat and lean mass is essentially the same.
Our findings provide compelling evidence that the intensity of effort during endurance exercise has minimal influence on longitudinal changes in fat mass and lean mass.
Why this rating
High certainty evidence based on a multilevel meta-analysis of 54 randomized controlled trials using GRADE assessment.
Source
How hard should you train? A meta-analysis of studies comparing body composition changes between interval training and moderate intensity continuous training
James Steele et al. · 2021
DOI 10.31236/osf.io/zye8h
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →