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Ballor et al (1988) studied 4 groups of subjects. The first group was a control; the second group ate below maintenance; the third group performed resistance training only; and the fourth group dieted and lifted. While the diet and the diet plus exercise groups lost the same amount of weight, the diet plus exercise group actually gained lean mass while the diet group lost lean mass. In addition, the exercise only group lost no weight but did increase lean mass substantially.
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In a direct comparison of aerobic and resistance training, Kraemer et al (1999) showed that diet plus resistance exercise was better than diet alone or diet plus aerobic exercise in preserving lean body mass and muscle power during weight loss. All three groups lost a similar amount of weight but while the diet group lost 6 lbs of lean mass and the aerobic group lost 4 lbs of lean mass, the resistance group didn't lose any lean mass. This means that the resistance group also lost the most fat mass.
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Aerobic exercise alone leads to a 3 lb weight loss in 12 weeks and a 6.6-lb weight loss in 30 weeks. This is accompanied by no losses in LBM at maintenance caloric intake.
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Resistance exercise alone leads to no weight loss but a 2.2 lb (women) to 4.4 lb (men) gain in LBM in 8-12 weeks at maintenance caloric intake.
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Diet alone leads to a 6.4 lb LBM loss for every 22 lbs weight lost.
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Diet plus aerobic exercise leads to a 3.74 lb LBM loss for every 22 lbs weight lost.
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Diet plus resistance exercise leads to losses in fat mass and a preservation of LBM (no muscle loss).
Konkluzja : najskuteczniejszą metodą odchudzania bez straty mięśni jest połączenie umiarkowanie restrykcyjnej diety z rozsądną ilością treningu siłowego i małą ilością aerobów
Ballor et al (1988) studied 4 groups of subjects. The first group was a control; the second group ate below maintenance; the third group performed resistance training only; and the fourth group dieted and lifted. While the diet and the diet plus exercise groups lost the same amount of weight, the diet plus exercise group actually gained lean mass while the diet group lost lean mass. In addition, the exercise only group lost no weight but did increase lean mass substantially.
------------------------------------------------------------
In a direct comparison of aerobic and resistance training, Kraemer et al (1999) showed that diet plus resistance exercise was better than diet alone or diet plus aerobic exercise in preserving lean body mass and muscle power during weight loss. All three groups lost a similar amount of weight but while the diet group lost 6 lbs of lean mass and the aerobic group lost 4 lbs of lean mass, the resistance group didn't lose any lean mass. This means that the resistance group also lost the most fat mass.
--------------------------------------------------------------
Aerobic exercise alone leads to a 3 lb weight loss in 12 weeks and a 6.6-lb weight loss in 30 weeks. This is accompanied by no losses in LBM at maintenance caloric intake.
--------------------------------------------------------------
Resistance exercise alone leads to no weight loss but a 2.2 lb (women) to 4.4 lb (men) gain in LBM in 8-12 weeks at maintenance caloric intake.
--------------------------------------------------------------
Diet alone leads to a 6.4 lb LBM loss for every 22 lbs weight lost.
--------------------------------------------------------------
Diet plus aerobic exercise leads to a 3.74 lb LBM loss for every 22 lbs weight lost.
--------------------------------------------------------------
Diet plus resistance exercise leads to losses in fat mass and a preservation of LBM (no muscle loss).
Konkluzja : najskuteczniejszą metodą odchudzania bez straty mięśni jest połączenie umiarkowanie restrykcyjnej diety z rozsądną ilością treningu siłowego i małą ilością aerobów
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