The Optimal Weight Loss Routine

Training Volume and Insulin Sensitivity

1. 2023 Training Volume Study Results

2. Takeaways

3. Considerations for Men and Women

4. Importance of Exercise in Insulin Sensitivity and Weight Management

1. 2023 Training Volume Study Results

In 2023, researchers reported on the findings of a randomized controlled trial conducted on 82 individuals with type 2 diabetes. They controlled variables of nutrition and exercise and measured fat loss experienced over 16 weeks. 

35% of participants were women who were an average age of 58, and newly diagnosed with type 2 diabetes in the last 7 years, and had it for an average of 4 years.

Participants were broken into 4 cohorts:

1st cohort: medical intervention only, no change to pre-existing diet or exercise habits

2nd cohort: 25% reduction in calories, change to diet only

3rd cohort: 25% reduction in calories plus "moderate" exercise -- 3 times a week (1 strength/resistance day, 2 cardio days) 

4th cohort: 25% reduction in calories plus "high" exercise -- 6 times a week (2 strength days, 4 cardio days)

Results at the end of the trial:

Diet adherence was self-reported, and ranged between 88-91%. No decrease in exercise was reported in any of the cohorts required to do moderate to high activity. Exercise adherence was reported around 70%.

The groups were prescribed 30 minutes of aerobic exercise 60-100% of max heart rate, and 30-45 minutes of strength/resistance training combined with 30 mins of aerobic exercise (included 3 sets of leg press, chest press, lat row, leg extensions. 8-12 reps with 0-3 reps in reserve).

Diet consisted of 45-60% calories from carbohydrates, 15-20% from protein, and 20-35% from fat. Caloric restriction was 25-30%, measured using a TDEE calculator to determine maintenance calories.

1st cohort: 0% change in weight

2nd cohort: 7% decrease in weight

3rd cohort: 10% decrease in weight

4th cohort: 12% decrease in weight 

2. Takeaways

• diet and exercise helps to increase insulin sensitivity, however diet alone wasn't enough
  • While weight loss can reduce insulin secretion, exercise promotes increases in insulin sensitivity
• adding exercise to medical interventions combined with a caloric deficit improved metabolic outcomes 
  • some people were able to reduce or eliminate their glucose control and blood pressure medications
• only a small difference is noticed in outcomes of people exercising 3 times a week vs 6 times a week
• researchers acknowledged that 16 weeks was too short a time frame to see if further differences might occur between the 3 times a week and 6 times a week exercise cohorts
• researchers did not use the gold standard for measuring insulin secretion and sensitivity during the trial
• body compositions were not measured

3. Considerations for Men and Women

Since this particular study focused on people over 50 with type 2 diabetes, it was limited in scope in terms of differences in men and women. Body composition changes were also not studied.

What we know is that women suffer from greater bone density loss once they are post-menopausal due to lower estrogen and testosterone. Thus, strength training isn't just good for increasing insulin sensitivity but also increasing muscle mass to protect bones and joints. 

For men, increasing strength training can help them maintain testosterone levels as they age. These age-related hormonal factors are very important when considering strength/resistance training in older populations.

4. Importance of Exercise in Insulin Sensitivity and Weight Management

One of the key findings of the study was that volume of exercise did matter when it came to increasing insulin sensitivity for individuals. Insulin resistance is one of the first signs of developing pre-diabetes. Thus, doing any form of exercise alongside nutritional changes is required to improve insulin sensitivity. 

Even though the cohort that exercised nearly every day achieved the best weight loss outcomes, the difference between 3 times a week vs 6 times a week wasn't big. Individuals need to find what cadence keeps them the most consistent at whatever training regimen they choose. 

Many people prioritize cardio based exercises for fat loss, but in studies like this, it becomes clear that strength and resistance training is necessary for building muscle mass. 

Any type of weight loss, whether it is experienced naturally or with medications, will mean a decrease of muscle mass. Our genetics determine how our body stores fat and how it builds muscle. We cannot control how the body decides to gain or lose fat. But we must actively work towards building and maintaining muscle mass no matter what. 

The Optimal Fat Loss Routine is the One You can Stick to!

There are so many types of programs touting the benefits of what they promote. The key to fat loss is finding something you can do consistently while focusing on your nutrition needs that are aligned to your fitness goals. We cannot stay in caloric deficits forever, they are meant to be temporary to help us reach our goals, after which maintenance calories must take over.

In fact, many people find that restricted calories are limiting their muscle growth and causing energy deficiencies. If we want to perform at our maximum, we must account for our activity levels correctly. If you exercise more and lift more, you need to factor that into your calorie count.

The coaches at Rage Fitness are knowledgeable in figuring out your caloric and macronutrient needs. They can hold you accountable and keep you sticking to your routine on days when you don't feel like it. We also measure your body composition to ensure your results are aligning to your goals.

We offer nutrition coaching, small group training and 1:1 training to help older individuals incorporate sustainable resistance and strength training into their lives.  Please call/text us at 1-825-945-7733, or fill out the online contact form today!