Nutrition
A · High confidenceResistance training with overweight: effects on fat, muscle and weight
Subject: Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: A systematic review and meta-analysis
What this means
Resistance training plus calorie restriction reduced fat mass the most: 5.3 kg more than no intervention. Resistance training alone gave the largest gain in lean mass: 0.8 kg.
Lopez P, Taaffe DR, Galvão DA, Newton RU, Nonemacher ER, Wendt VM, Bassanesi RN, Turella DJP, Rech A · 2022 · Obesity Reviews
What does this rating mean?
Multiple consistent meta-analyses or a position stand. Sufficient basis for a fixed choice in the coaching.
Findings
Resistance training alone reduced body fat percentage by 1.6 percentage points and fat mass by 1.0 kg on average compared with no training in people with overweight or obesity, and increased lean mass by 0.8 kg. The largest fat reduction came from resistance training combined with caloric restriction (body fat −3.8 percentage points, fat mass −5.3 kg), with lean mass maintained. Results were consistent across age and sex groups.
Who this applies to
People with overweight or obesity across all ages; results were consistent across sex and age groups.
What to keep in mind
With calorie restriction, lean mass was maintained rather than increased. Comparisons were made against groups without any intervention.
Practical conclusion for REZA
Supports why REZA pairs resistance training with caloric restriction rather than diet alone for fat loss: that combination produced the most fat loss while lean mass was maintained.
View method and source
Methodology
Meta-analysis
Population
116 articles reporting 114 trials, n=4184 individuals with overweight or obesity across the lifespan (children through older adults)
Intervention
Resistance training alone, RT plus caloric restriction, and RT plus aerobic exercise vs. control conditions
Outcome measures
Body fat percentage, fat mass, lean/fat-free mass, body weight, BMI
Limitations
Very heterogeneous population spanning children to older adults and widely varying RT protocols; body-composition measurement methods differed across trials; caloric-restriction and dietary adherence poorly controlled or reported in many trials; modest absolute effect sizes for fat loss.
Original source
DOI: 10.1111/obr.13428 · PMID: 35191588
View on PubMed →This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.