Wed, Apr-12-23, 12:23
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Senior Member
Posts: 4,044
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Plan: Very LC, Higher Protein
Stats: 227/186/185
BF:
Progress: 98%
Location: Herndon, VA
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Periodization of exercise induces long‑term weight loss
Published in March 2018 by James E. Clark, this group experienced an average reduction of 35% in body mass and body mass index (fat reduction) for all participants over this 108 week periodized training program. "Periodized exercise focusing on performance changes, and not weight loss, may provide the stimulus necessary for long-term behavioral modification that is necessary for long-term changes to body composition, where the performance goals may induce a reward response and encourage continuation of exercise for longer durations than had previously attained."
I find this fascinating, albeit not a large group, that over more than 2 years, this group was able to achieve the results by combining endurance and resistance training with dietary guidelines for macro consumption that were flexible for food types within the guidelines as follows:
Quote:
"Furthermore, to eliminate the impact that dietary composition on the responses from long-term intervention diets was macro-nutrient standardized based on the following composition: protein at approximately 2.2 g/kg BM (caloric conversion at 4 kcal/g), carbohydrates at 50–100 g/day (caloric conversion at 4 kcal/g), and fats (caloric conversion at 9 kcal/g) to comprise the remainder of kcal/day in a ratio of 3:1 unsaturated to saturated fats."
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Note the emphasis on protein.
Here's the link to the full study:
https://forum.lowcarber.org/newthre...o=newthread&f=4
This demonstrates that periodic exercise for non-athletes is effective and supports improved health over time. The old saw of "you can't outrun a bad diet" may be true, but if one combines healthy eating with resistance and endurance training on a regular basis by establishing and achieving short-term goals (6- to 12-week periods) over the duration, it becomes a powerful combination. Anyone achieving this amount of fat loss would be thrilled and never consider an alternative like surgery or a pill.
Quote:
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Overall, there was an average change of − 35 ± 3% (− 32.87 ± 10 kg, males − 40.8 kg and females − 25.3 kg) in total body mass and body mass index for all participants, with a − 72 ± 9% (− 31.29 ± 13.21 kg, males − 41.2 kg and females − 21.4 kg) change in total fat mass and a change of + 9 ± 8% (+ 4.52 ± 1.58 kg, males + 2.45 kg and females − 0.99 kg) in fat-free mass.
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Quote:
Conclusion
Based on the responses seen here, there are two distinct conclusions that can be formulated. First, periodization of exercise is an effective method of delivering the training stress necessary for inducing long-term and continuous adaptations to both body composition and measures of fitness for individual who are overfat. Second, for individuals who have fallen into the cyclic traps of weight loss and regain, periodization of exercise with limited dietary caloric restriction can provide a stimulus for long-term attrition and compliance to a lifestyle treatment intervention, where effectiveness of treatment appears to be similar expected effectiveness within each of the training periods and across the long-term training regimen. Lastly, periodization of training based on distinct performance improvements over a 6–12 week mesocycle provided a continuous level of effective treatment to induce long-term and sustained modifications to both body composition and overall fitness. As such, a periodized program has the ability to induce prolonged exercise engagement as there were continual improvements in fitness measures and physiological capacities that provided the rewards required for continuing in an exercise program longer than any had previously noted by members of this group.
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Last edited by GRB5111 : Wed, Apr-12-23 at 12:31.
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