8. Diet + Weight Training? Change in Fat Free Mass (FFM) Diet only Diet + aerobic exercise: 3x/week; up to 40 mins per session Diet + full body resistance training: 3x/week; 2 sets of 10 reps on 10 exercises Hunter et al. (2008). Resistance training protect muscle mass and metabolism during caloric restriction!
9. Weight Training + Dieting and Aging 10 week study ~67 year olds Diet alone: 10% reduction in total calories Diet + exercise: 10% reduction in total calories 3 full body resistance training sessions Avila et al. (2010) As we age, it become even more critical to resistance train during a diet!