Resistance training is key to body composition

We all know exercise is important for health. But we have also heard "you can't out run a bad diet." Now a new study shows that resistance training is the most important factor for improving lean mass, and combined with diet may be the best for losing fat mass. But we can't forget the impact of what kind of diet you are following, how much protein you eat, and other factors. Let's get into the details.

About us:

[saltrock]

In my experience over the last 2 years a power lifting routine was the best way, for me, to gain strength and mass. I did the different muscle groups, push/pulls added cardio along throughout the week with eating a keto diet and was holding my own but that was it. By working out 3 days per week doing squats, deadlifts, bench press, bent over rows and farmer carry I have managed to gain muscle mass exponentially. I have added more meat protein to my diet plus creatine. I never imagined growing much stronger and thicker at 55 years old. Thanks Doc, you are a giant in the heath world.

[aprilek]

squat, push and pull to failure (body weight only) animal protein healthy fats and fibrous carbs, zone 2 jogs and HIIT (stadium steps). works for me. Thanks Dr. Bret

[vas]

Being home bound I asked my Medicare for at home physical therapy-which was granted at no copay- . The 6 weeks was WELL worth it as the therapist taught me 12 at home exercises using the structure in my apartment- no equipment. Chair back, stairs, counter tops & a broom handle for my arms flex ability. I’m very grateful!
Also this August I’ll be on keto & IF 4 years. Metabolic markers went down so I got off ALL 17 Rx I had. My PCP was amazed.

[luciusverusluciusverus]

Over the last few months I've switched to body weight exercises, the reason being that I certainly could lift a lot more weight, but I found my joints were not capable of sustaining and started to really hurt, whereas with body weight exercises I can go to failure, if I want, and my joints get strengthened not overtaxed, like when I used to do heavy bench press or military press or weighted back squats, it's my joints that really need to be cared for especially as I get older and body weight exercises get the job done nicely 😅

[LowCarbMeatMan]

Hello Doc, I have to slightly disagree. I'm a strength and conditioning coach for many years. I was competitive up until 34 years of age (powerlifter and bodybuilder) to national level. I made many mistakes along the way, especially regarding nutrition. Back then I was eating 8 times a day!
Currently, I'm 63 years old and I've never been so healthy in all my life. I achieved this mainly by learning from my chosen online doctors.
So from a body weight of 215 pounds in my competitive days at 5' 6" (Yes I was pretty heavily muscled) to my current weight of 154 pounds, my life is much healthier and more enjoyable.

Especially see my most recent upload for visual proof and for important nutritional info. Yes, resistance training is important. I do bodyweight HIT training primarily these days and it's still intense. 15 to 20 minutes daily is all, and sometimes only 5 to 10 minutes, excluding my bike rides.
The number one most important factor in my transition without question has been my *OMAD - Low-Carb - high animal proteins, saturated fats*
Hop on over and witness my body composition with your own eyes. I walk it as I talk it, and I give visual proof.
Stay fit and healthy. Age is not a factor - Leo Low-Carb Lion

[CKC-gkdh]

What works for me is resistance training, some walking if you would like, and JERF (Just Eat Real Food!).

Real Food: Apple
Fake Food: Apple Jacks Cereal

Just one example

[stevec]

Two years ago when I started keto at age 68, I lost 40 lbs quickly & effortlessly from 200 lbs, weighing what I did when I graduated high school 50 years earlier. But the problem was that I lost 15 lbs that was lean muscle mass and found I was unable to lift the amount of weight I could lift a few months earlier. I'm still working on regaining that lean muscle with increased protein & muscle resistance exercise.

[littlevoice_]

It would be good to see research on those who have muscle wasting due to illness and what is optimal for recovery.

[coderlicious]

Doing strict psmf 2 or 3 days a week, eating a good amount on other days where you're not counting calories is the best way I think of losing fat. And of course resistance training

[gmangas]

Back to what Charles Atlis preached in the 50s and 60s

[BradleyCoopertest]

Yeah, me refusing to go to the gym when I’m feeling lazy is my way of resistance training.

[vas]

BMI is a waste (no pun intended) in my case as because of weight loss I have soooo much excess skin - I mean a LOT of it. Yes I’m on keto/IF nearly 4 years!

[KillerofGods]

So what are some restitance training you can do at home

[OIOnaut]

Has Diet Doctor ever done statistics about the ratios of followers biases?
Most studies are worth almost nothing to the healthy as pathology is so different from physiology. 

I am not a bodybilder, nor metaboilically sick but a biohacker. Where is all the carnivore protein going? I do no resistance training and have a typical lean mass bodycompsition of a LMHR ultra runner. I am not weak but certainly not bulky. Is the body makinig peptides and doing cellular repair?

[billmitchell]

High protein low carbs . Bodybuilders have been doing it for generations. Just minus the steroids.

[DarthNoshitam]

Generally speaking, would you prioritize body composition (resistance training) or cardiovascular health (aerobic training)?

[gracenlove]

Can I use only resitance band for resisting training?

[alexmorgan]

Caloric restriction means obese people can still eat bad foods but less of them.
I would be interested to know how rigorously the test groups were monitored and what actually was done to restrict their calories? If they were just given instructions, diet plans and tables to fill in then I don't think this is reliable as people lie and fat people are pretty good at it as well they are obese and in denial about their poor health and that it is their diet and sloth that is killing them.

Also it would be far more informative to take non obese people and try the same with them. Men and women, young and old, eating different diets, calorific restriction and definitely Keto diet with increased protein and also IF. I gained muscle mass doing Keto and IF and resistance training one hour each day, calisthenics, body weight exercises and simple dumb bells up to 10kgs weight on arms upper body also squats as well. Eating Keto and upping protein intake was the most effective way I have ever increased muscle mass and lean muscle mass in a short period of time. I felt really good. I'm not fat weighing 68kg, height 5'8".

[CC-iqpe]

I see they focused on caloric restriction for diet but not the dietary type…like a keto diet.