Episode #330: How-To Train While Losing Weight

In this podcast, Drs. Baraki and Feigenbaum discuss training during weight loss. While increased exercise can support health, dietary restriction is the primary method for weight loss. They note that strength, muscle mass, and endurance can be maintained during modest calorie deficits, with studies showing significant gains even in large deficits in trained individuals. It was also noted that the size of the energy deficit matters, with small deficits having minimal effects and larger, sustained deficits being detrimental. Practical recommendations include meeting physical activity guidelines, maintaining protein intake of 1.6 g/kg/day, and a moderate calorie deficit of 250-500 calories per day.

References:

· https://pubmed.ncbi.nlm.nih.gov/2336074/

· https://onlinelibrary.wiley.com/doi/abs/10.1002/j.1550-8528.1994.tb00087.x

· https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828487

· https://pubmed.ncbi.nlm.nih.gov/27804272/

· https://pubmed.ncbi.nlm.nih.gov/25614205/

· https://pubmed.ncbi.nlm.nih.gov/25988763/

· https://pubmed.ncbi.nlm.nih.gov/17331082/

· https://pubmed.ncbi.nlm.nih.gov/8828680/

· https://jamanetwork.com/journals/jama/fullarticle/186794

· https://pubmed.ncbi.nlm.nih.gov/26817506/

· https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-2001-13822

· https://pubmed.ncbi.nlm.nih.gov/21558571/

· https://pubmed.ncbi.nlm.nih.gov/34623696/

· https://pubmed.ncbi.nlm.nih.gov/20164371/

· https://pubmed.ncbi.nlm.nih.gov/24595305/

· https://pubmed.ncbi.nlm.nih.gov/10846043/

· https://journals.lww.com/nsca-jscr/abstract/1990/08000/the_effects_of_self_selection_for_frequency_of.3.aspx

· https://pubmed.ncbi.nlm.nih.gov/12351469/

· https://pmc.ncbi.nlm.nih.gov/articles/PMC5161655/

· https://pmc.ncbi.nlm.nih.gov/articles/PMC3664274/

· https://pubmed.ncbi.nlm.nih.gov/11094863/

· https://pubmed.ncbi.nlm.nih.gov/16441917/

· https://pubmed.ncbi.nlm.nih.gov/36940222/

· https://pubmed.ncbi.nlm.nih.gov/32796255/

· https://pubmed.ncbi.nlm.nih.gov/39485653/

· https://pubmed.ncbi.nlm.nih.gov/38934469/

· https://pubmed.ncbi.nlm.nih.gov/28012184/

· https://pubmed.ncbi.nlm.nih.gov/28698222/

· https://pubmed.ncbi.nlm.nih.gov/24092765/

· https://jamanetwork.com/journals/jama/article-abstract/2712935

Resources Page: https://www.barbellmedicine.com/resources/

Template Quiz: https://www.barbellmedicine.com/template-quiz/

For more of our stuff:

Website

Apparel

App

Need a coach? Contact Us: [email protected]

Our Sponsors:
* Check out Cometeer and use my code BBM for a great deal: https://www.cometeer.com
* Check out FIGS and use my code FIGSRX for a great deal: https://wearfigs.com
* Check out Factor and use my code factormeals.com/bbm50off for a great deal: https://www.factor75.com
* Check out Quince and use my code BBM for a great deal: https://www.quince.com
* Check out Ten Thousand and use my code PODCAST15 for a great deal: https://www.tenthousand.cc


Advertising Inquiries: https://redcircle.com/brands