If your goal is to lose weight and maintain optimal health and fitness, the quality of your exercise and diet regimen matters more than the quantity, says Skidmore College exercise scientist Paul Arciero.
And he has the results to prove it.
In a paper published by The Journal of Applied Physiology, Arciero and several colleagues report the clear benefits of a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching (including yoga or pilates), and endurance exercise. Add moderate amounts of protein regularly throughout your day, and you’ll be well on your way toward decreasing total and abdominal fat, increasing lean body mass, and achieving optimal levels for blood pressure, blood glucose, and insulin.
Dividing his subjects randomly into three groups, Arciero conducted a 16-week trial in which all subjects consumed the same amount of whey protein — 60 grams daily — but exercised differently. One group was sedentary, another was called on to perform intense resistance training four times per week, and the third followed a multidimensional regimen that included resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise.
When the trial ended, Arciero found that those who had followed the multidimensional regimen showed the greatest health improvements, including the greatest reductions in body weight, total and abdominal fat mass, waist circumference, and blood glucose. In addition, this group experienced the greatest increase in percentage of lean body mass.
Interestingly, all groups showed improvements, even those who maintained a sedentary lifestyle during the period and simply ate the assigned daily regimen of 60 grams of whey protein. That finding supports an earlier study by Arciero’s team that found increasing the amount of protein in one’s diet to as much as 35 percent will tend to decrease total and abdominal fat.
More independent research that supports the Take Shape For Life/Medifast program I coach for. That’s why I am such a strong proponent.