Macro partitioning
Resistance training preserves fat-free mass during weight loss, whereas diet-only and endurance training result in significant loss of fat-free mass, even when dietary adherence is similar.
If you are losing weight, include resistance training to protect your muscle. This study shows that dieting with only cardio or no exercise leads to significant muscle loss, while resistance training helps preserve it. This means you look better and maintain your metabolism better by lifting weights during your diet.
Change in fat-free mass was significantly higher (P < 0.05) in the DR group (256 +/- 1447 g) compared with DE (-476 +/- 1390 g) and DO (-987 +/- 1822 g) groups.
Why this rating
RCT with objective DXA measurements and clear statistical significance between groups.
Source
Effect of Dietary Adherence with or without Exercise on Weight Loss: A Mechanistic Approach to a Global Problem
Pedro Del Corral et al. · The Journal of Clinical Endocrinology & Metabolism · 2009
DOI 10.1210/jc.2008-1057
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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