At 12Reps, we believe in leveraging the latest science to help you make informed decisions about your fitness journey. A comprehensive 2021 overview by Alice Bellicha and colleagues summarised 12 systematic reviews and 149 studies on how exercise training affects weight loss, body composition, and weight maintenance in adults with overweight or obesity. Here’s a breakdown of the findings and what they mean for you.
The Challenge of Managing Weight
Weight management is more than just losing pounds, it’s about improving body composition, maintaining lean muscle, and ensuring long-term success. However, many struggle to find the right combination of exercise modalities to meet these goals.
What if the science could pinpoint exactly how different types of exercise can help you lose weight, reduce fat, and build muscle?
The Study: Key Findings on Exercise and Weight Management
Exercise Supports Weight Loss, But Modestly
Across the reviews, exercise alone resulted in an average weight loss of 1.5–3.5 kg, with aerobic training and high-intensity interval training (HIIT) showing comparable results when energy expenditure was equal.
• Why It Matters: Exercise contributes to weight loss, but it’s most effective when combined with a calorie-controlled diet.
Fat and Visceral Fat Loss
Exercise was associated with reductions in body fat (1.3–2.6 kg) and visceral fat, particularly when combining aerobic and resistance training. Visceral fat reduction is crucial because it lowers the risk of cardiometabolic diseases.
• Key Insight: Even small losses in visceral fat can significantly improve health, even if weight loss is minimal.
Resistance Training Preserves Lean Muscle
Resistance training was found to reduce the loss of lean muscle mass during weight loss, with participants retaining an additional 0.8 kg of lean mass compared to those who didn’t incorporate resistance exercises.
•Why It Matters: Preserving muscle is essential for maintaining metabolic health and functional strength during weight loss.
No Clear Effect on Weight Maintenance
Contrary to popular belief, the study found no significant evidence that exercise alone prevents weight regain after weight loss.
•Key Takeaway: Weight maintenance likely requires a combination of regular exercise, dietary management, and behavioural support.
How to Apply These Findings with 12Reps
Step 1: Combine Aerobic and Resistance Training
•Aerobic exercises like brisk walking, cycling, or swimming are effective for fat loss.
•Resistance training (e.g., squats, deadlifts, and push-ups) preserves lean muscle and supports metabolic health.
Step 2: Incorporate HIIT for Efficiency
High-intensity interval training offers similar benefits to traditional aerobic exercise in less time, making it ideal for busy schedules.
Step 3: Focus on Consistency
Exercise is most effective when it becomes a habit. Use the 12Reps app to create a personalised plan that fits your lifestyle and goals.
Step 4: Pair Exercise with Diet
For optimal results, combine exercise with a calorie-controlled diet. The app can help you track progress and stay accountable.
Why This Matters for You
The findings confirm that exercise plays a crucial role in weight management by reducing fat and improving body composition. However, the most successful strategies combine exercise with other interventions like diet and behavioural changes for long-term success.
Transform Your Weight Loss Journey with 12Reps
Ready to optimise your weight management strategy? The 12Reps app provides tailored workout plans combining aerobic, resistance, and HIIT training to help you achieve your goals effectively and efficiently.
Download the 12Reps app today and take control of your fitness journey with science-backed strategies.
Because it’s not just about losing weight—it’s about gaining strength and confidence.
References
1.Bellicha A, van Baak MA, Battista F, et al. Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews.2021;22(S2):e13256. doi:10.1111/obr.13256.
2.Nascimento SL, Surita FG, Cecatti JG. Physical exercise during pregnancy: A systematic review. Curr Opin Obstet Gynecol.2012;24(6):387-94. doi:10.1097/GCO.0b013e328359f131.
