la james krieger ktp19 (striimi) - lts · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj...
TRANSCRIPT
![Page 1: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/1.jpg)
TRAINING FOR FAT LOSSImpacts o f Resis tance, Interva l , and Endurance Train ing
James Krieger, M.S.
![Page 2: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/2.jpg)
Three Ways In Which Exercise Can Impact Fat Loss
• Increase energy expenditure
– During training
• Exercise energy expenditure is one of the strongest predictors of changes in fat mass1
– During recovery
• Resting metabolic rate (RMR)
• Excess post-exercise oxygen consumption (EPOC)
• Repartitioning effect
– Maintain Fat-Free Mass (FFM) while losing fat
– Impact on abdominal fat
• Impact on appetite
1. Barwell et al., Metabolism, 58:1320-1328, 2009
![Page 3: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/3.jpg)
Impacts of Exercise on Energy
Expenditure
![Page 4: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/4.jpg)
Impact of Endurance Exercise On Energy Expenditure During Exercise
• Direct relationship between volume & energy expenditure for given intensity
• Direct relationship between intensity & energy expenditure for given volume
![Page 5: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/5.jpg)
Impact of Endurance Exercise On Post-Exercise Energy Expenditure1
• Exponential relationship between exercise intensity & EPOC magnitude
• For intensities 50%+ VO2 max, linear increase in EPOC as exercise duration increases
• EPOC only comprises 6-15% of net exercise energy expenditure
– e.g., 15 – 38 kcal for a 250 kcal session
1. LaForgia et al., J Sports Sci, 24:1247-1264, 2006
![Page 6: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/6.jpg)
Impact of Resistance Training On Energy Expenditure1
• Reported session energy expenditures in literature range from to 60 to 360 kcal in most studies
• Reported EPOCs range from 6 to 52 kcal over 1-2 hours post-exercise in most studies
• Total energy cost in 24 h (session + EPOC) will range from ~60 – 400 kcal
1. Meirelles & Gomes, Rev Bras Med Esporte, 10:131-138, 2004
![Page 7: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/7.jpg)
Impact of Resistance Training Volume on Energy Expenditure
• Energy expenditure of single set training (1x15 RM, 8 exercises) is low1-2
135
848270
0
20
40
60
80
100
120
140
160
Young Old
kcal
Men Women
1. Phillips & Ziuraitis, J Strength Cond Res, 17:350-355, 2003
2. Phillips & Ziuraitis. J Strength Cond Res, 18:606-609, 2004
![Page 8: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/8.jpg)
Impact of Resistance Training Volume on Energy Expenditure
• High volume (3 sets of 10 exercises) produced greater energy expenditure during session than 1 set but not significantly higher RMR1
1. Heden et al., Eur J Appl Physiol, 111:477-484, 2011
![Page 9: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/9.jpg)
Predicting Energy Expenditure from a Resistance Training Session1
• 0.874 * Height(cm) – 0.596 * Age(years) – 1.016 * Fat Mass (kg) + 1.638 * Lean Mass (kg) + 2.461 * Total Volume Load (sets*reps*load lifted in kg) * 0.001 – 110.742
– R2 = 0.77, SEE = 28.5 kcal
– Example:
• 178 cm male, 45 years, 66 kg lean mass, 11 kg fat mass, 13600 kg load volume (312 repetitions)
– Estimated energy expenditure = 148 kcal
• The Krieger Quick & Dirty Method
– 0.5 kcal per rep for smaller muscle groups, 1 kcal per rep for larger muscle groups
– R2 = Probably Pretty Low But It’s a Quick and Dirty Method so Who Cares
– 312 reps of smaller muscle group upper body training = 156 kcal
1. Lyttle et al., Med Sci Sports Exerc, February 13, 2019 [Epub
ahead of print]
![Page 10: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/10.jpg)
Impact of Resistance Training on Post-Exercise Energy Expenditure• Whole body resistance training (8x6 of 8 exercises) that emphasized
eccentric action (1 s con, 3 s ecc) increased RMR by ~150 kcal/d for up to 72 h in both trained and untrained subjects1
1. Hackney et al., J Strength Cond Res, 22:1602-1609, 2008
1658
1608
1809
1675
180917921792
1758
1500
1550
1600
1650
1700
1750
1800
1850
Untrained Trained
RMR
in K
cal/
d, 7
0 kg
man
Baseline 24 h 48 h 72 h
![Page 11: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/11.jpg)
Impact of Resistance Training on Post-Exercise Energy Expenditure• 100-min of whole body resistance training (5 sets of 10 exercises,
10-15 reps per set) increased RMR by 60 kcal/d at 24 h in women1
• In a similar study on men, RMR was elevated 4.7-9.4% (85 – 169 kcal for an 1800 kcal/d RMR)2
1. Osterberg & Melby, Int J Sport Nutr Exerc Metab, 10:71-81, 2000
2. Melby et al., J Appl Physiol, 75:1847-1853, 1993
1419
1479
138013901400141014201430144014501460147014801490
RMR
Kcal
/d
Before 16 h Later
![Page 12: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/12.jpg)
RMR: Resistance vs Steady State Training
• RMR elevated at 24 h after both resistance and endurance training, then returned to baseline1
1972
1862
21242150
2081
1914
1997 1995
1897
1958
1700
1750
1800
1850
1900
1950
2000
2050
2100
2150
2200
Resistance Training (60 min, 4x8-12 of 10ex at 70-75% 1-RM)
Running (60 min @ 70-75% VO2 max)
kcal
RMR
Pre 10 hr 24 hr 48 hr 72 hr
1. Jamurtas et al. Eur J Appl Physiol, 92:393-398, 2004
![Page 13: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/13.jpg)
Impact of Resistance Training on 24- Energy Expenditure
• Whole body resistance training (4 sets of 10 exercises) increased 24-h EE by 327 kcal/d1
– 76% of increase (229 kcal) came during and within 30 min after exercise
1. Melanson et al., Med Sci Sports Exerc, 34:1793-1800, 2002
2001
2328
1800
1900
2000
2100
2200
2300
2400
24-h Energy Expenditure
kcal
Control Resistance Training
![Page 14: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/14.jpg)
Impact of Resistance Training on 24- Energy Expenditure
• Whole body resistance training (3x15 of 10 exercises) increased 24-h EE by 263 kcal/d1
– 40% of increase (105 kcal) attributed to energy cost of training itself
1. Van Etten et al., J Appl Physiol, 82:298-304, 1997
2967
3230 3230
2800
2850
2900
2950
3000
3050
3100
3150
3200
3250
Baseline Week 8 Week 18
Kcal
/d
24-h EE
![Page 15: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/15.jpg)
24 Hr EE: Resistance vs Steady State Training
• Similar elevations in 24-hr EE between resistance training (70-min circuit, 4x10 of 10 exercises at 70% 1-RM) and endurance training (49 min at 70% VO2 max)1
2260
2730 2787
0
500
1000
1500
2000
2500
3000
24-h Energy Expenditure
kcal
Control Resistance Training Endurance Training
1. Melanson et al. Med Sci Sports Exerc, 34:1793-1800, 2002
![Page 16: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/16.jpg)
Does Exercise Prevent Slowdown of Metabolism With
Weight Loss?
![Page 17: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/17.jpg)
Impact of Resistance Training on RMR During Weight Loss
• Some studies show resistance training maintains or reduces loss of RMR during weight loss1-3
– Confounder: RMR measured too close to last training session
• Most do not3-9
1. Broeder, et al. Am J Clin Nutr, 55:802-810, 1992
2. Bryner et al., J Am Coll Nutr, 18:115-121, 19993. Stiegler & Cunliffe, Sports Med, 36:239-262, 20064. Wadden et al., J Consult Clin Psychol, 65:269-277, 19975. Geliebter et al., Am J Clin Nutr, 66:557-563, 19976. Johannsen et al, J Clin Endocrinol Metab, 97:2489-2496, 20127. Ballor et al., Metabolism, 45:179-183, 19968. Hunter et al., Med Sci Sports Exerc, 47:1950-1957, 20159. St-Onge et al., Menopause, 20:194-201, 2013
![Page 18: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/18.jpg)
Impact of Endurance Training on RMR During Weight Loss
• Some studies show endurance training maintains or reduces loss of RMR during weight loss1-4
– Confounder: RMR measured to close to last training session
• Most do not4-10
1. Broeder, et al. Am J Clin Nutr, 55:802-810, 1992
2. Wadden et al., J Consult Clin Psychol, 65:269-277, 19973. Thompson et al., Int J Sport Nutr, 6:41-61, 19964. Stiegler & Cunliffe, Sports Med, 36:239-262, 20065. Geliebter et al., Am J Clin Nutr, 66:557-563, 19976. Ballor & Poehlman, Eur J Appl Physiol, 71:535-542, 19957. Johannsen et al, J Clin Endocrinol Metab, 97:2489-2496, 20128. Ballor et al., Metabolism, 45:179-183, 19969. Hunter et al., Med Sci Sports Exerc, 47:1950-1957, 201510. van Dale et al., Eur J Clin Nutr, 43:441-451, 1989
![Page 19: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/19.jpg)
“High intensity interval training burns more fat and creates a greater afterburn than steady state training does…”
![Page 20: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/20.jpg)
Supramaximal Interval Running Produces Only Slightly Greater EE & EPOC Than Work-Matched Submaximal
Continuous Running
• 20x1 min intervals @ 105% VO2 max vs 30 min continuous @ 70% VO2 max1
– EE difference of 57 kcal over 9 h
32
483
64
540
0
100
200
300
400
500
600
Excess postexercise energy expenditure Net total energy expenditure
kcal
Submaximal Continuous Supramaximal Interval
1. Laforgia, et al. J Appl Physiol, 82:661-666, 1997
![Page 21: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/21.jpg)
Intervals Do Not Produce Superior Energy Expenditure Over 3 Hours (Session+EPOC)1
• HIE (4x4 min @ 95% peak HR, with 3 min active recovery
• SIE (6x30 sec Wingate sprints, with 4 min active recovery
• SSE (30 min @ 80% peak HR)
• EPOC short-lived, lasting only 1 hour after exercise
1. Tucker et al., J Strength Cond Res, 2016
![Page 22: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/22.jpg)
Interval Training vs. Steady Cardio For Fat Loss
Keating et al., Obes Rev., May 17, 2017 [Epub ahead of print]
• No significant difference between types of exercise for fat loss, whether energy expenditure/workload per session were matched or interval training involved less time & energy expenditure
– When interval training involved less time commitment & energy expenditure, results tended to favor continuous training (P = 0.09)
![Page 23: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/23.jpg)
Interval Training vs. Steady Cardio For Fat Loss
Keating et al., Obes Rev., May 17, 2017 [Epub ahead of print]
• No significant difference between types of exercise for body fat percentage
![Page 24: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/24.jpg)
“High intensity interval training burns more fat and creates a greater afterburn than steady state training does…”
![Page 25: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/25.jpg)
Does Added Muscle Boost Your Energy
Expenditure?
![Page 26: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/26.jpg)
What Determines Your Resting Metabolic Rate (RMR)?
• Fat-Free Mass (FFM)– Internal organs
• 24.4 kcal/lb
– Muscle• 6 kcal/lb
– Bone• 1 kcal/lb
• Fat– 2 kcal/lb
![Page 27: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/27.jpg)
Three Ways In Which Exercise Can Impact Fat Loss
• Increase energy expenditure
– During training
• Exercise energy expenditure is one of the strongest predictors of changes in fat mass1
– During recovery
• Resting metabolic rate (RMR)
• Excess post-exercise oxygen consumption (EPOC)
• Repartitioning effect
– Maintain FFM while losing fat
– Impact on abdominal fat
• Impact on appetite 1. Barwell et al., Metabolism, 58:1320-1328, 2009
![Page 28: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/28.jpg)
Impacts of Exercise on FFM Retention
![Page 29: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/29.jpg)
Impact of Resistance Training on FFM During Weight Loss
• Most studies show resistance training maintains or reduces loss of FFM during weight loss1-12
• Some do not12-13
1. Broeder, et al. Am J Clin Nutr, 55:802-810, 1992
2. Geliebter et al., J Diabetes Obes, 1:1-7, 20143. Geliebter et al., Am J Clin Nutr, 66:557-563, 19974. Bryner et al., J Am Coll Nutr, 18:115-121, 19995. Johannsen et al, J Clin Endocrinol Metab, 97:2489-2496, 20126. Frimel et al, Med Sci Sports Exerc, 40:1213-1219, 20087. Kraemer et al., Med Sci Sports Exerc, 31:1320-1329, 19998. Hunter et al., Obesity, 16:1045-1051, 20089. St-Onge et al., Menopause, 20:194-201, 201310. Longland et al., Am J Clin Nutr, 103:738-746, 201611. Joseph et al., Diabetes Care, 24:1863-1869, 200112. Stiegler & Cunliffe, Sports Med, 36:239-262, 200613. Wadden et al., J Consult Clin Psychol, 65:269-277, 1997
![Page 30: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/30.jpg)
Impact of Endurance Training on FFM During Weight Loss
• Some studies show endurance training maintains or reduces loss of FFM during weight loss1-7
• Others do not7-11
1. Broeder, et al. Am J Clin Nutr, 55:802-810, 1992
2. Geliebter et al., J Diabetes Obes, 1:1-7, 20143. Ballor & Poehlman, Int J Obes, 18:35-40, 19944. Johannsen et al, J Clin Endocrinol Metab, 97:2489-2496, 20125. Frimel et al, Med Sci Sports Exerc, 40:1213-1219, 20086. Kraemer et al., Med Sci Sports Exerc, 31:1320-1329, 19997. Stiegler & Cunliffe, Sports Med, 36:239-262, 20068. Wadden et al., J Consult Clin Psychol, 65:269-277, 19979. Geliebter et al., J Diabetes Obes, 1:1-7, 201410. Hunter et al., Obesity, 16:1045-1051, 200811. van Dale et al., Eur J Clin Nutr, 43:441-451, 1989
![Page 31: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/31.jpg)
FFM & Muscle Aren’t the Same!
• 14 obese females on 800 kcal/d1
– 16 kg weight loss• 24% FFM, 76% FM
• Significant increase in cross-sectional area of FT & ST muscle fibers
• FFM can decrease due to fluid losses even if body protein remains intact2
1. Donnelly, et al. Am J Clin Nutr, 58:561-565, 1993
2. Van Loan et al, Eur J Clin Nutr, 48:408-415, 1994
![Page 32: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/32.jpg)
How Does Resistance Training Help Preserve Muscle During Weight Loss?
• Energy deficits reduce muscle protein synthesis 19-27%1-3
• Resistance training brings muscle protein synthesis back to normal during energy restriction2-3
1. Pasiakos et al. J Nutr, 140:745-751, 2010
2. Areta et al, Am J Physiol Endocrinol Metab, 306:E989-997, 20143. Murphy et al., Am J Physiol Endocrinol Metab, 308:E734-743, 2015
EB = Energy Balance
ED = Energy Deficit
PL = Placebo After Weight Training
15 g = 15 g Whey After Weight Training
30 g = 30 g Whey After Weight Training
![Page 33: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/33.jpg)
Does High Intensity Exercise or Interval
Training Help Reduce Abdominal Fat?
![Page 34: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/34.jpg)
Does High Intensity Exercise Or Interval Training Help Reduce Abdominal Fat?
• Out of 7 studies1-7, only one showed greater abdominal fat loss with high intensity interval training compared to moderate intensities6
– Self-reported energy intake was non-significantly lower in interval group6
1. Cho et al., Int J Sports Med, 32:468-475, 2011
2. Coker et al., Metab Syndr Relat Disord, 7:363-368, 20093. Bacchi et al., Hepatology, 58:1287-1295, 20134. Gutin et al., Am J Clin Nutr, 75:818-826, 2002
5. Shepherd et al., PLoS One, 10:e0139056, 20156. Trapp et al., Int J Obes, 32:684-691, 2008
7. Tremblay et al., Metabolism, 43:814-818, 1994
![Page 35: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/35.jpg)
Three Ways In Which Exercise Can Impact Fat Loss
• Increase energy expenditure
– During training
• Exercise energy expenditure is one of the strongest predictors of changes in fat mass1
– During recovery
• Resting metabolic rate (RMR)
• Excess post-exercise oxygen consumption (EPOC)
• Repartitioning effect
– Maintain FFM while losing fat
– Impact on abdominal fat
• Impact on appetite 1. Barwell et al., Metabolism, 58:1320-1328, 2009
![Page 36: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/36.jpg)
Impact of Exercise on Appetite
![Page 37: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/37.jpg)
Impact of Exercise On Appetite
• Exercise has only a trivial effect on absolute energy intake (effect size = 0.14)1
1. Schubert et al. Appetite, 63:92-104, 2013
![Page 38: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/38.jpg)
Impact of Exercise On Appetite
• Exercise has a large effect on relative energy intake (creating an energy deficit, effect size = -1.23)1
1. Schubert et al. Appetite, 63:92-104, 2013
![Page 39: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/39.jpg)
Three Ways In Which Exercise Can Impact Fat Loss
• Increase energy expenditure
– During training
• Exercise energy expenditure is one of the strongest predictors of changes in fat mass1
– During recovery
• Resting metabolic rate (RMR)
• Excess post-exercise oxygen consumption (EPOC)
• Repartitioning effect
– Maintain FFM while losing fat
– Impact on abdominal fat
• Impact on appetite 1. Barwell et al., Metabolism, 58:1320-1328, 2009
![Page 40: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/40.jpg)
Exercise Is Critical For Long-Term Weight Maintenance
Pavlou et al., Am. J. Clin. Nutr., 49:1115-1123, 1989
• In a meta-analysis, diet+exercise resulted in 5 lb more sustained weight loss (20%) over 1 year than diet alone1
1. Curioni & Lourenco, Int J Obes, 1168-1174, 2005
![Page 41: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/41.jpg)
2,500 calories/week
1,000 calories/week
Tate et al., 2007
2,500 Calories Per Week Of Physical Activity For Long-Term Weight Maintenance
• Individuals in the National Weight Control Registry (NWCR) expend 2,620 kcal/wk in physical activity1
1. Phelan et al., Obesity, 14:710-716, 2006
![Page 42: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/42.jpg)
SummaryEffects of Exercise On Energy Expenditure
• Endurance Training
– Direct relationship between volume/intensity and energy expenditure
– Impact on EPOC/RMR is minimal
• Most benefit is from energy expended in session itself
• Likely does not prevent reduction in RMR with weight loss
– Higher volumes results in better long-term fat loss outcomes
![Page 43: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/43.jpg)
SummaryEffects of Exercise On Energy Expenditure
• Resistance Training
– Direct relationship between volume and energy expenditure
• Typical energy expenditures of low volume (8-10 total sets) are around 70-135 kcal
• Energy expenditure of high volume sessions (30-50 sets) can range from 200-400 kcal
– Significant increases in EPOC/RMR by 60-170 kcal/d over 24-72 h post-exercise
• Likely due to increased protein turnover
• RMR elevation is temporal to training session
– Likely does not prevent reduction in RMR with weight loss
– ~50-75% of energy expenditure benefit is from energy cost of session itself + early EPOC
– Added muscle does not significantly elevate RMR
![Page 44: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/44.jpg)
SummaryEffects of Exercise On Energy Expenditure
• Interval Training
– No magical fat loss benefit
• Interval training and steady cardio are similarly efficacious for fat loss
• Interval training is not more “time efficient”– Data suggests moderate intensity exercise is
slightly superior if less time & energy is expended through interval training
• Personal preference & goals should dictate choice– Post-exercise elevation in energy expenditure is
only marginally higher than steady-state cardio and likely will not aid fat loss
• Elevation is temporary, lasting 1-3 hours after exercise
![Page 45: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/45.jpg)
SummaryEffects of Exercise On Tissue Repartitioning
and Appetite• Both endurance and resistance training have
been shown to preserve FFM or reduce loss of FFM during weight loss
– Resistance training is likely superior
• Restores suppressed muscle protein synthesis during energy restriction
– FFM and muscle are not the same
• Loss of FFM does not mean loss of muscle
• No impact of exercise intensity on abdominal fat
• On average, exercise has only a trivial effect on energy intake
– Relative energy intake is significantly decreased due to energy cost of exercise itself
![Page 46: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/46.jpg)
SummaryOther Notes
• Cardio can be optional– Fat loss can be achieved
with resistance training & dietary restriction alone, but diet will likely need to be more well controlled unless training volume is high
– Cardio in addition to weight training can allow for greater food intakes due to elevated energy expenditure
![Page 47: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/47.jpg)
SummaryOther Notes
• Individualized programming is critical– Any exercise program for fat loss needs to take into
consideration personal preferences, individual schedules, injury status, biomechanical limitations, etc.
– Potential for overtraining needs to be considered when combining high-intensity protocols (like weight training and interval training)
• High levels of physical activity are critical for long-term weight maintenance
![Page 48: LA James Krieger KTP19 (STRIIMI) - LTS · 6lplodu hohydwlrqv lq ku (( ehwzhhq uhvlvwdqfh wudlqlqj plq flufxlw [ ri h[huflvhv dw 50 dqg hqgxudqfh wudlqlqj plq dw 92 pd[ î î ò ì](https://reader033.vdocuments.site/reader033/viewer/2022050109/5f46ef2033d03a78bd618b53/html5/thumbnails/48.jpg)
Follow me at…
• facebook.com/james.krieger1
• twitter.com/weightology
• Instagram.com/james.krieger
• weightology.net