-Diablo's Journal, 29 Dec 22

"thealanaragon's profile picture thealanaragon Verified Resistance training (plus a hypocaloric diet with protein higher than 1.5 g/kg) was found to be the most effective recipe for weight loss, and improving composition & markers of metabolic health. This is not an anti-cardio post, so don’t get it twisted, my cardio-loving friends. :)… Cardio did provide benefits beyond merely dieting. However, resistance training (particularly at intensities at or beyond 75% of 1-rep max) was found to have more bang for the buck in this context & population. From the discussion & conclusion: “While these findings support the use of endurance training (ET) within treatment protocols, there is an indication that resistance training (RT) is a viable option for the adult who is overfat and does not self-select towards an ET mode of exercise. Thus given the findings here, utilizing RT can be a more effective treatment for reversing insulin resistance, as the psychological adherence to the program may provide additional reinforcement for continual use of exercise within a treatment regimen.” “Most importantly is that protocols utilizing exercise were more effective than those that employed just a hypocaloric diet. With the combination of diet with exercise (especially RT) being more effective than diet or diet with ET in reduction of body mass and fat mass while retaining of fat-free mass following treatment. And are at least as effective for changing hormonal levels and blood lipid profiles.”" 

awesome! 🏋‍♂️💪🏼❤ 

This has been my findings as well. Endurance training plus lifting just made me a smaller version of myself with the same body fat percentage since I was losing too much lean mass. RT keeps on winning. 

Very true, I could see how resistance training helps with insulin resistance being that the main fuel you are using is glycogen. And when you use up glycogen your body is more susceptible to taking in the sugar to refill the energy. I’m also looking into how endurance training is detrimental to T lvls. By that I don’t mean 1-3 miles runs more like 5+ miles, it may be catabolic and impacts your t levels vs resistance training raising your t lvls. Good stuff! 👍🏿👍🏿 

Always sharing helpful information.  

Yeah that's exactly what was happening to me going by the visual difference I was undergoing, Superman. Training for a marathon is not conducive to gaining lean mass. 

Good to know! 

Lol! What I found interesting is the fact that RT plus dieting improves your health more than RT+dieting+ET. A lot of people believe that anyone who can run/bike etc super far are the healthiest among us. Not so according to this. 

I’ve had the same results! People always ask what cardio I did to lose the weight, when they find out it was just RT and eating at a slight deficit they are always shocked. I do take walks but would not consider that ET. Great post! 👍🏻💪🏻 

Yeah, biking and walking are fine. I think it's the strenuous prolonged cardio that is catabolic. Lean mass equals health(unless you got it with copious drug use) and catabolism isn't exactly healthy.