Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial

in International Journal of Sport Nutrition and Exercise Metabolism

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Todd Miller George Washington University

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Stephanie Mull George Washington University

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Alan Albert Aragon California State University

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James Krieger Weightology, LLC

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Brad Jon Schoenfeld CUNY Lehman College

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DOI:
https://doi.org/10.1123/ijsnem.2017-0221
Keywords:
body composition; fat-free mass; strength training
In Print:
Volume 28: Issue 1
Page Range:
46–54
Restricted access

The purpose of this study was to determine the effects of resistance training only (RT; n = 10), dietary intervention only (DIET; n = 10), resistance training plus diet (RT+DIET; n = 10), and control (CON; n = 10) on body composition and resting metabolic rate (RMR) in a cohort of 40 premenopausal female volunteers. Subjects in DIET and RT+DIET were provided with daily macronutrient and calorie goals based on DXA and RMR tests, with protein maintained at 3.1 g/kg/day. Subjects in the RT and RT+DIET groups performed a supervised progressive RT program consisting of exercises for all the major muscle groups of the body. Results showed a significant month-by-group interaction for change in fat mass with no significant linear trend for control. The three treatment groups all showed significant linear decreases in fat mass, but the slope of the decrease became progressively steeper from the RT, to DIET, to RT+DIET. A significant linear increase for lean mass was seen for resistance training only. There was a nonsignificant increase in RMR in all groups from Month 0 to Month 4 but no significant month by group interaction. In conclusion, significant reductions in fat mass were achieved by all experimental groups, but results were maximized by RT+DIET. Only the RT group showed significant increases in lean mass.

Miller and Mull are with Milken School of Public Health, George Washington University, Washington, DC. Aragon is with California State University, Northridge, CA. Krieger is with Weightology LLC, Issaquah, WA. Schoenfeld is with the Dept. of Health Sciences, CUNY Lehman College, Bronx, NY.

Address author correspondence to Brad Jon Schoenfeld at brad@workout911.com.
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