FAT-FREE MASS IS MAINTAINED IN WOMEN FOLLOWING A MODERATE DIET AND EXERCISE PROGRAM

Weight-loss programs usually result in fat-free mass (FFM) loss along with body-fat (BF) loss. This study examined which combination of diet + exercise would maintain FFM. Forty-four overweight, inactive women completed 20 wk of a randomized intervention: control (C, N = 6), diet only (D, N = 10), diet + cycling (DC, N = 8), diet + resistance train ing (DR, N = 11), or diet + resistance training + cycling (DRC, N = 9) group. FFM and %BF were determined from hydrostatic weighing. Exercis e sessions were attended 3 d . wk(-1), with a mean duration of 30 min per session. Caloric intake was reduced 628 kcal . d(-1) (+/-59). Chi squares and ANOVA showed no baseline differences between groups for so cioeconomic status, age, body composition, aerobic capacity, or streng th. One-way ANOVA of change with Student-Newman Keul multiple range po st-hoc tests (P < 0.05) were used to analyze pre to post differences f or %BF, body mass (BM), FFM, VO2max, and strength. D, DC, DR, and DRC lost significant BM (-3.7 to -5.4 kg) in comparison with C (+1.5 kg). All groups maintained FFM but only DRC significantly lowered %BF (-4.7 %) in comparison with C. DRC and DC significantly increased VO2max. St rength 1RM (triceps extension, arm curl, leg extension, chest press) i ncreased significantly for both DR and DRC. Results suggest that moder ate levels of caloric restriction, aerobic cycle exercise, and/or resi stance training are equally effective in maintaining FFM while encoura ging body mass loss.