girl_cycleQuality of Exercise + Diet = Results

Arciero, a member of the advisory board of the American Heart Association and a fellow of both the American College of Sports Medicine and the Obesity Society, conducted a study (published by The Journal of Applied Physiology) of 57 individuals between the ages of 35 and 57 who could clearly be described as out of shape.

In conducting this 16-week trial, Arciero randomly divided participants into 3 groups. Each group consumed 60 grams of protein daily, but exercised differently:

Group 1: was sedentary.
Group 2: did intense resistance training four times a week.
Group 3: did a multi-dimensional regimen; including resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise.

Arciero found that Group 3 who had completed the multi-dimensional regimen showed the greatest health improvements.

  • the greatest reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose.
  • the greatest increase in percentage of lean body mass.

However, all groups did show improvements – even those in Group 1 who maintained a sedentary lifestyle and simply ate the assigned daily 60 grams of protein.

Overall the study supports Arciero’s belief that we often place too much focus on the quantity of exercise rather than the quality. So if your goal is to lose weight or get fit, then your workout routine should encompass resistance exercise, interval sprint exercise, stretching (including yoga or pilates), and endurance exercise. More importantly, it should include moderate amounts of protein regularly throughout your day!

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Source: Science Daily