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Preserving Muscle Mass During Weight Loss.

If you're trying to lose weight, a new study suggests that adding weight training to your fitness routine can help ensure that you don't lose lean muscle mass along with the extra pounds. The 18-month study (Obesity, November 2017) included 249 adults in their 60s who were overweight or obese. They were randomized into three groups: calorie restriction/no exercise, calorie restriction/aerobic exercise (in the form of a brisk 45-minute walk four times per week), and calorie restriction/weight training (four supervised sessions per week, exercising all of the muscle groups). The percentage of weight loss coming from muscle mass was 10 percent in participants who combined calorie restriction with weight training, compared with 16 percent in those who lost weight through calorie-restriction alone, and 20 percent in participants who combined calorie restriction with walking. While fat loss was associated with faster walking speed in all of the participants, loss of muscle was associated with reduced knee strength--and knee strength is vital for preserving your mobility and function as you age.

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Publication:Focus on Healthy Aging
Date:Jan 27, 2018
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