3
35
9
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Evidence suggests Resistance Training maydecreaseFat mass.
30 studies (47 claims)
Moderate consensus
Typical effective dose 35000 (26875–35000) mgacross 4 dosed studies
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| resistance training with dietary treatments | Decreases - decreased | fat mass | Human | healthy older adults | High dairy protein (HP-D) >1.2 g/kg body weight/day (~27 g/day dairy protein), delivered at each main meal or post-resistance training. | Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults: A randomized controlled trial.cited 35× |
| resistance training without a soy protein based supplement | Decreases - dropped | fat mass | Human | middle aged men | Not specified | Soy protein based supplementation supports metabolic effects of resistance training in previously untrained middle aged males.cited 40× |
| resistance training with a soy protein based supplement | Decreases - dropped | fat mass | Human | middle aged men | Not specified | Soy protein based supplementation supports metabolic effects of resistance training in previously untrained middle aged males.cited 40× |
| whey protein post-resistance training | Increases - showed improvements | appendicular lean soft tissue/appendicular fat mass ratio | Human | pre-conditioned older women | 35 g of whey protein or placebo pre- and post-resistance training | Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial.cited 13× |
| whey protein post-resistance training | Decreases - showed improvements | trunk fat mass | Human | pre-conditioned older women | 35 g of whey protein or placebo pre- and post-resistance training | Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial.cited 13× |
| placebo pre and post-resistance training | Increases - showed improvements | appendicular lean soft tissue/appendicular fat mass ratio | Human | pre-conditioned older women | 35 g of whey protein or placebo pre- and post-resistance training | Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial.cited 13× |
| placebo pre and post-resistance training | Decreases - showed improvements | trunk fat mass | Human | pre-conditioned older women | 35 g of whey protein or placebo pre- and post-resistance training | Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial.cited 13× |
| high-velocity resistance training (HVRT) | Decreases - reduced | fat mass | Human | untrained healthy aging males | Not mentioned. | Effects of high-velocity resistance training and creatine supplementation in untrained healthy aging males.cited 13× |
| whey protein supplementation associated with resistance training | Decreases - greater decreases in | total fat mass | Human | older women with sarcopenic obesity | 35 g of whey protein daily, combined with supervised resistance training (8 exercises, 3 × 8-12 reps, 3 times a week). | Effect of whey protein supplementation combined with resistance training on body composition, muscular strength, functional capacity, and plasma-metabolism biomarkers in older women with sarcopenic obesity: A randomized, double-blind, placebo-controlled trial.cited 71× |
| whey protein supplementation associated with resistance training | Decreases - greater decreases in | trunk fat mass | Human | older women with sarcopenic obesity | 35 g of whey protein daily, combined with supervised resistance training (8 exercises, 3 × 8-12 reps, 3 times a week). | Effect of whey protein supplementation combined with resistance training on body composition, muscular strength, functional capacity, and plasma-metabolism biomarkers in older women with sarcopenic obesity: A randomized, double-blind, placebo-controlled trial.cited 71× |
| resistance training and dietary counseling to reduce energy intake by 250 kcal per day | Decreases - decreased significantly | fat mass | Human | overweight, sedentary women consuming a diet low in dairy calcium | HIGH group: ≥1200 mg dairy calcium daily; LOW group: ≤500 mg calcium daily. | Effects of calcium and resistance exercise on body composition in overweight premenopausal women.cited 19× |
| resistance training and dietary counseling to reduce energy intake by 250 kcal per day | No effect - was not significantly different by group | fat mass | Human | overweight, sedentary women consuming a diet low in dairy calcium | HIGH group: ≥1200 mg dairy calcium daily; LOW group: ≤500 mg calcium daily. | Effects of calcium and resistance exercise on body composition in overweight premenopausal women.cited 19× |
| 10-week instructor-led resistance training program | Decreases - decreased | total fat mass | Human | men and women aged 70 years with pre-sarcopenia | Not specified (resistance training regimen details not provided). | Effects of Resistance Training on Functional Strength and Muscle Mass in 70-Year-Old Individuals With Pre-sarcopenia: A Randomized Controlled Trial.cited 134× |
| hypocaloric diet and resistance training program | Decreases - decreased | fat mass | Human | intervention group | 150 kcal supplement (21 g protein, enriched with leucine and vitamin D) 10 times per week. | A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial.cited 160× |
| hypocaloric diet and resistance training program | Decreases - decreased | fat mass | Human | control group | 150 kcal supplement (21 g protein, enriched with leucine and vitamin D) 10 times per week. | A high whey protein-, leucine-, and vitamin D-enriched supplement preserves muscle mass during intentional weight loss in obese older adults: a double-blind randomized controlled trial.cited 160× |
| hypocaloric diet plus resistance training | Decreases - reduced | compartmental fat mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training | Decreases - reduced | total fat mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training with essential amino acids | Decreases - reduced | compartmental fat mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training with essential amino acids | Decreases - reduced | total fat mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| 4-months intensive aquatic resistance training | Decreases - significant decrease | fat mass | Human | post-menopausal women with mild knee osteoarthritis | 48 supervised intensive aquatic resistance training sessions over 4 months | Effects of high intensity resistance aquatic training on body composition and walking speed in women with mild knee osteoarthritis: a 4-month RCT with 12-month follow-up.cited 62× |
| exercise such as resistance training | No effect - could be prevented | increase in fat mass (FM) | Human | — | 375 ml (~280 calories) per shake, post-exercise. | Effect of Resistance Training and Various Sources of Protein Supplementation on Body Fat Mass and Metabolic Profile in Sarcopenic Overweight Older Adult Men: A Pilot Study.cited 6× |
| milk proteins supplementation and resistance training | No effect - did not have significant effect on | fat mass | Human | older adults (age ≥ 60 years) | Not specified | Effects of Milk Proteins Supplementation in Older Adults Undergoing Resistance Training: A Meta-Analysis of Randomized Control Trials.cited 30× |
| CAP supplementation (12 mg/day) combined with resistance training | No effect - no significant supplementation by training period interaction | fat mass | Human | healthy untrained men | 12 mg/day, 7 days per week. | Ten weeks of Capsicum annuum L. extract supplementation did not change adipose tissue-derived hormones, appetite, body composition, and muscle strength when combined with resistance training in healthy untrained men: A clinical trial study.cited 1× |
| resistance training with protein supplementation | No effect - No change in fat mass was observed | fat mass | Human | healthy men | 60 g whey protein on training days, 30 g on non-training days; 3 g calcium HMB or placebo daily. | Combined protein and calcium β-hydroxy-β-methylbutyrate induced gains in leg fat free mass: a double-blinded, placebo-controlled study.cited 6× |
| 12-week proprietary very low calorie diet (VLCD) treatment (Optifast) with resistance training | Decreases - exhibited a significant loss | fat mass (FM) | Human | morbidly obese patients | Not specified | Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.cited 15× |
| resistance training combined with high protein intake | Decreases - decreased | body fat mass | Human | community-dwelling older adults in HP + T group | Recommended protein (RP + T): ~1 g/kg BW/d; High protein (HP + T): ~2 g/kg BW/d. | Effects of an increased habitual dietary protein intake followed by resistance training on fitness, muscle quality and body composition of seniors: A randomised controlled trial.cited 12× |
| periodized resistance training | Decreases - decreased | fat mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| resistance training (RT) | Decreases - significant decreases | android fat mass | Human | adults with excess of adiposity | Not specified | Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.cited 5× |
| resistance training (RT) | Decreases - significant decreases | arm fat mass | Human | adults with excess of adiposity | Not specified | Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.cited 5× |
| resistance training (RT) | Decreases - significant decreases | gynecoid fat mass | Human | adults with excess of adiposity | Not specified | Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.cited 5× |
| resistance training (RT) | Decreases - significant decreases | legs fat mass | Human | adults with excess of adiposity | Not specified | Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.cited 5× |
| resistance training (RT) | Decreases - significant decreases | trunk fat mass | Human | adults with excess of adiposity | Not specified | Weight Loss after 12 Weeks of Exercise and/or Nutritional Guidance Is Not Obligatory for Induced Changes in Local Fat/Lean Mass Indexes in Adults with Excess of Adiposity.cited 5× |
| resistance training (RT) | Decreases - decreased | fat mass | Human | postmenopausal women with metabolic syndrome | 3 minutes of HIIT at 80-90% HRmax followed by 3 minutes of moderate walking at 55-65% HRmax, 3 times per week. | Effect of resistance training and high-intensity interval training on metabolic parameters and serum level of Sirtuin1 in postmenopausal women with metabolic syndrome: a randomized controlled trial.cited 3× |
| Resistance training (RT) | Decreases - plus loss | fat mass | Human | women | Not specified | Prevention and Treatment of Sarcopenic Obesity in Women.cited 55× |
| Resistance training (RT) (T group only) | Decreases - reduced | fat mass (FM) | Human | postmenopausal women | RT: 3 sessions/week, 5 exercises each; HPD: 2.5 g/kg fat-free mass. | Analysis of combinatory effects of free weight resistance training and a high-protein diet on body composition and strength capacity in postmenopausal women - A 12-week randomized controlled trial. |
| resistance training | No effect - no significant differences in intervention-induced changes | fat mass (FM) | Human | — | Not specified | Eight Weeks of Resistance Training Is Not a Sufficient Stimulus to Improve Body Composition in Post-COVID-19 Elderly Adults. |
| resistance training (RT) | Decreases - substantially decreased | fat mass | Human | young college adults with overweight or obesity | Supervised resistance exercise (specific regimen not detailed). | Efficacy of time restricted eating and resistance training on body composition and mood profiles among young adults with overweight/obesity: a randomized controlled trial. |
| Resistance training (RT) | Decreases - decreased | lower limbs fat mass | Human | overweight/obese postmenopausal women | Not specified in the abstract. | Effects of DHA-Rich n-3 Fatty Acid Supplementation and/or Resistance Training on Body Composition and Cardiometabolic Biomarkers in Overweight and Obese Post-Menopausal Women.cited 21× |
| supervised resistance training program with daily milk supplementation | No effect - showed no significant differences between groups for change in | fat mass | Human | middle-school students | 24 oz/day of milk (one 16-oz dose immediately post-RT). | A 6-month trial of resistance training with milk supplementation in adolescents: effects on body composition.cited 7× |
| concurrent high-intensity interval training (HIIT) and resistance training (RT) | Decreases - reduction | fat mass | Human | patients with type-2 diabetes (T2D) | 3 training sessions per week | Health-related fitness benefits following concurrent high-intensity interval training and resistance training in patients with type-1 diabetes or type-2 diabetes. |
| protein supplementation added to resistance training | Increases - detected improvements | fat mass and changes in skeletal muscle signaling | Human | people engaged in resistance training | 45-minute supervised resistance training sessions, 3 times per week (using bodyweight and elastic bands); protein supplementation details not specified. | The effects of a combined bodyweight-based and elastic bands resistance training, with or without protein supplementation, on muscle mass, signaling and heat shock response in healthy older people.cited 36× |