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Physical Activity And Weight Loss – Is an international open access journal published quarterly online by Publishing Inc. This journal covers all evidence-based scientific studies on integrative, alternative, and complementary approaches to improving health and wellness.
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Physical Activity And Weight Loss
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Weightlifting To Lose Weight: A Beginner’s Guide
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Sports and Exercise Nutrition Laboratory, Human Clinical Research Center, Department of Health and Kinesiology, Texas A&M University, College Station, Texas, USA
© 2021 by the authors. This is an open access article distributed under the terms of the Creative Commons attribution license, which permits unrestricted use, distribution, and reproduction in any media or format, provided that the original work is properly credited.
Historically, obesity was thought to be simply related to an imbalance between energy intake and expenditure. Weight loss recommendations have traditionally focused on reducing energy expenditure, maintaining a low-fat, high-carbohydrate diet or vice versa, and increasing physical activity, usually through low- to moderate-intensity exercise. Recently, genetic, physiological and behavioral factors also play an important role in the etiology of obesity. For this reason, the prevention and management of obesity through the implementation of a variety of exercise and diet intervention programs, behavioral interventions and/or medical interventions is at the forefront of obesity research. As a result, we are witnessing a paradigm shift from traditional weight loss and management approaches to personalized diet and exercise strategies. The purpose of this validity review was to overview: 1.) Effects of physical activity on weight loss. 2.) Effects of diet and cardiovascular exercise on weight loss. 3) Effects of high protein diet combined with resistance exercise on weight loss. and, 4.) behavioral factors that contribute to weight loss and weight maintenance.
Weight Lifting For Weight Loss
Obesity is considered the leading cause of preventable death worldwide and is associated with a myriad of medical co-morbidities including arthritis, cataracts, certain types of cancer, diabetes, lung abnormalities and urinary incontinence. [1, 2, 3, 4]. . The prevalence of obesity has been increasing in all age groups. For example, Ogden et al [5] reported that the prevalence of obesity in the United States among adolescents aged 12–19 years increased from 10.5% between 1988–1994 to 20.6% in 2013–2014. Additionally, severe obesity among 6- to 11-year-olds increased from 3.6 percent to 4.3 percent, while severe obesity increased from 2.6 percent to 9.1 percent among 12- to 19-year-olds over the same time frame. The age-standardized prevalence of obesity in US adults has also increased from 15% in 1976–1980 to 38% in 2013–2014 [ 6 , 7 ]. Finally, according to the Centers for Disease Control (CDC) 2007–2010 National Health and Nutrition Examination Survey, 41% of people aged 65–74 years in the United States and 28% of people older than 75 years were obese [ 8 ]. ]. As a result, obesity and its complications are increasing, and identifying strategies to promote healthy and effective weight loss and its maintenance remains an important health challenge worldwide [1].
Historically, weight loss recommendations have focused on reducing energy expenditure. maintaining a high carbohydrate, low blood sugar and low fat diet; and increasing physical activity (eg walking). While these approaches are effective, there is considerable variability in the amount of weight loss among participants following the same diet and/or exercise program [9, 10]. Furthermore, many people regain the amount of weight lost within a year or more after dieting [11, 12]. Recently, there has been interest in determining the effects of genetic and behavioral factors on the etiology of obesity [1, 11, 12]. This interest has led to the study of whether different types of diet, exercise, and/or behavioral interventions may be more effective than traditional programs in promoting weight loss and weight maintenance [1]. Additionally, there is interest in understanding whether genotype plays a role in promoting effective weight loss and maintenance [10, 13, 14, 15, 16, 17, 18, 19]. For example, there has been a significant amount of research that has evaluated whether higher protein intake and lower fat diets induce more beneficial changes in body composition during exercise and/or dietary interventions [20, 21, 22]. . Consequently, we are beginning a paradigm shift from traditional weight loss and management approaches to more personalized diet and exercise interventions [1, 13, 23, 24]. The purpose of this article is to briefly review: 1.) Effects of physical activity on weight loss. 2.) Effects of diet and cardiovascular exercise on weight loss. 3) Effects of high protein diet combined with resistance exercise on weight loss. and, 4.) behavioral factors that contribute to weight loss and weight maintenance.
Cardiovascular or “aerobic” exercise (ie, 150–250 min per week of moderate-intensity exercise) has been recommended to help obese individuals maintain weight loss and/or promote weight loss during dieting [25]. Furthermore, it has been reported that weight loss success is improved when participating in more than 250 minutes per week of moderate-intensity exercise [25]. A recent Chinese review [26] summarized some recent articles related to the effect of physical activity on weight loss and body composition (see Table 1). For example, Irwin et al. [27] evaluated the effects of one year of aerobic exercise (225 minutes per week at 60-75% maximum heart rate) on weight loss in 168 postmenopausal women. The researchers reported that the athletes lost -1.3 kg of body weight and -1.2 percent body fat compared to 0.1 kg and -0.2 percent body fat in the control group. Nishijima et al [28] reported that men and women participated in a 6-month exercise program (160-80 min per week at 70% VO).
) caused a decrease in body mass of -1.88 kg compared to -0.28 kg in the control group. Alves et al. [29] evaluated the effects of doing cardiovascular exercises (3 sessions of 50 minutes per week with 40-60% heart rate reserve) for 6 months on weight loss in 156 obese women. The researchers reported that the women lost an average of -1.26 kg of body weight compared to 0.4 kg in the control group. Musto et al [30] evaluated the effects of gradually increasing daily steps to 10,000 steps per day on weight loss in 77 overweight women. The results showed that women in the walking program lost 0.8 kg compared to 0.2 kg in the control group. David and colleagues [31] evaluated the effects of following a 3-month walking intervention program using a mobile phone app on weight loss in 71 postmenopausal women. The researchers found that women who followed the walking program lost -0.93 kg during the intervention. Willis et al [32] evaluated the effects of walking/running approximately 12 miles per week at 65% to 80% VO.
How Exercise Affects Metabolism And Weight Loss
On changes in body mass and composition in 38 overweight or obese adults over 8 months. Participants lost -1.76 kg and -1.01 percent body fat. Finally, Donnelly et al [33] evaluated the effects of adherence to an exercise program designed to consume 400 or 600 kcal per session at 70–80% of maximum heart rate for 10 months in 141 obese and overweight men and women. . The researchers reported that those on the 400 kcal per session program lost -3.9 kg compared to -5.2 kg in the 600 kcal per session group and 0.5 kg in the control group. This was accompanied by -2.9%, -4.3% and -0.6% reductions in body fat percentage, respectively. The results of these studies show that overweight and/or obese subjects who participated in a 3- to 12-month moderate-intensity cardiovascular exercise program consisting primarily of walking lost an average of 0.32 ± 0.13 kg per month. They improved the weight and 0.17-0.18 percent of the body. fat / month
Adapted from Chin et al. [26]. Data report mean change from baseline [95% CI] (if available). Δ=change from baseline, BM=body mass, BMI=body mass index, F=female, HR=heart rate, HHR=heart rate reserve, kcal=kcal, max=max, min=min, month=month, M= Man, VO
There are also several studies that have evaluated the effects of resistance exercise alone on weight loss and/or body composition (see Table 2). Kirk et al [34] evaluated the effects of a 6-month resistance training program (1 set, 3 days per week, 3-6 repetitions, 9 exercises) in sedentary, overweight adults. The researchers reported that those who participated in resistance training gained 2.5 kg of body mass, 1.5 kg of lean mass, 0.9 kg of fat mass, and 0.3 percent body fat compared to 2.4 kg, -0.3 kg, 2.3 kg, and 2.1 percent. respectively in the control group. Krecsik et al [35] found that participation in an 8-week heavy resistance training program with a split and linear body increased body mass by 0.7 kg, lean mass by 0.9 kg, fat mass by 0.5 kg, and body fat percentage. . 0.4% in college men while middle-aged men experienced an increase of 0.5 kg.
