EXSC - 510: ADVANCED EXERCISE PHYSIOLOGY 1
EXSC - 510: Advanced Exercise Physiology Article Review
Gilbert Johnson
Liberty University
EFFECTS OF TWO DIFFERENT WEIGHT-LOSS RATES ON BODY
COMPOSITION AND STRENGTH POWER-RELATED PERFORMANCE IN
ELITE ATHLETES
EXSC - 510: ADVANCED EXERCISE PHYSIOLOGY 2
Ina Garthe, Truls Raastad, Per Egil Refsnes, Anu Koivisto, and Jorunn Sundgot-
Borgen
Weight loss (WL) is achieved within athletes from the use of calorie deficit. The rate of
weight loss will range from 0.5-1 kg per week. While losing more than 1kg per week is
expedite towards weight loss, lean body mass (LBM) is sacrificed with fast reductions.
This study analyzes changes in body composition, power/strength output while losing
body-weight (BW) at a slow reduction (SR) of 0.7% opposed to a fast reduction (FR) of
1.4%. Researchers presumed that the FR group would experience faster symptoms of
hypocaloric restriction on LBM, strength/power output, and adherence. The randomized
study included twenty-four athletes that were placed into a SR or FR group. Each group
was placed under a calorically restricted diet that aligned to the SR and FR group
baselines. Time spent in the randomized study for the SR and FR group were 8.5 ± 2.2
and 5.3 ± 0.9 wk. Measurements for body composition (DEXA), 40-m sprint, 1 -
repetition maximum (1RM) tests, and a countermovement jump were collected for pre
and post assessment. The SR groups energy intake was reduced by 19%, while the FR
groups energy intake was reduced by 30%. While both groups experienced decreased
BW and fat mass, LBM increased in the SR group by 2.1%. Whereas LBM was
unchanged in the FR group. The data that has been collected proves that athletes can gain
LBM, increase strength/power markers, while losing a small percentage (0.7%) of their
BW each week (Slater, Rice, Jenkins, Gulbin, & Hahn, 2006).
Keywords: resistance training, calorie restriction, hypertrophy/hyperplasia
INTRODUCTION
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When resistance training in combined with a mild calorie deficit, LBM is
preserved at a slower rate opposed to an aggressive approach. To make the weight loss
methods sustainable, mild restriction paired with resistance training will alleviate the
negative feedback of LBM and performance of the athlete.
Weight loss will bring symptoms of fatigue if extended periods of calorie deficits
are experienced. While caloric restrictions are experienced in ranges from 500 to 1,000
calories, larger reductions will inhibit adaptations from training and recovery for athletes
(American College of Sports Medicine [ACSM], 2009).
While the aim of the study was to compare a SR group to a FR, weight loss in
general will exhibit some form of LBM loss when approached incorrectly. While the
predictions hypothesize the FR group yielding improved results in LBM and
strength/power output, the opposite was achieved.
DISCUSSION
While the purpose of the study was to analyze the effects of a slow and fast rate
BW loss on composition and strength/power output in elite athletes. Researchers
predicted that the FR group would experience significant decreases in LBM reduction
and decreased performance from the aggressive calorie deficit. Whereas in the SR group,
LBM actually increased with an improved markers in the CJM testing and 1RM markers.
With total LBM increasing in the SR group and none in the FR group, evidence directs
that with weight loss intervention, body recomposition change can be applied with a
minimal calorie calorie deficit.
During the study, the athletes were not allowed to have any external sources of a
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supplement,unless given by a nutritionist. The athletes did receive a multivitamin and
liver oil supplement to ensure adequate micro-nutrient and fat guidelines were being met.
Blood levels were monitored during the study to ensure micronutrient deficiency did not
need to be addressed.
Even with the athletes in the SR group being in a longer energy deficit, their
overall energy restriction was minimal in comparison to the FR group.
METHODS
The study consisted of thirty-six female and male athletes between the ages of
eighteen and thirty five years old. Athletes were then invited to the Norwegian Olympic
Sport Center fo consultation towards weight loss. Within the study, the athletes sporting
backgrounds consisted of: football, volleyball, judo, cross-country, , waterskiing,
kickboxing, gymnastics and even sports dancing. The athletes were prepared for the
purpose of the procedures of the study and signed a consent form before the intervention
Length of the intervention would be determined by the rate of weight loss within the two
groups by a nutritionist and sport psychologist. Each individual athlete set a goal towards
the amount of weight they wanted to lose weekly.
DIET
Both groups demonstrated a high level of activity throughout the study. While the
implementation of resistance training was priority, both groups still had regular practice
schedules for their sports to uphold. Athletes experienced a 4-day measured food plan
that would lessen the priority to prepare own meals, while improving compliance and be
consistent within the study. Under reporting was to be expected due to the groups
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baseline level of energy being lower than normal. With this being low, aspects of mis
reports and under reports would be expected for the general dietary intake (Magkos &
Yannakoulia, 2003). With training sessions being of high demand of energy, neither
groups experienced caloric intakes below 1500 calories. Both groups experienced low-
fat, moderate carbohydrate, and moderate protein intake for the general athlete. Protein
intake was stressed to ensure ample amino acids were supplied to muscles to aid in
recovery and enhance growth for strength training. The intended amount of protein was
used to create internally induced satiety to create “fullness” within the means of the
calorie deficit for both groups (Karst, Steiniger, Noack, & Steglich, 1984).
While implementing the calorie deficit for the study, each athlete had the
opportunity to create their own menu for food, drinks, and what time they would eat. The
researchers showed that this section was vital in adherence and motivation for the study
while calorically deprived.
TRAINING
While the SR groups experienced sufficient increased in LBM opposed to the FR
group, the males participants in the SR group experienced impressive increases. Between
the SR and FR group, the males showed no difference between seasons of entering and
exiting the study. This would likely explain the difference of change in LBM between the
groups.
Another assumption is the time spent in the actual deficit of the SR group. While
the SR group adhered to a longer deficit due to the minimal restraint, time spent
resistance training was longer (3 weeks longer). While a smaller energy deficit was in
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place, athletes were capable of training longer, receiving more adaptation, and (Smith et
al., 2001) allowing for more recovery (LBM increase) to be experienced before the end
of the study.
With training , subjects were recommended a 4 day split that emphasized
hypertrophy and muscular strength. Each muscle group was stimulated twice per week
with two exercises each session. The first four weeks of prescribed athletes training with
3 sets of 8-12 reps (hypertrophy), followed by the next four weeks with 4 sets of 6-12
reps, and ending the final four weeks with 5 sets of 5-10 reps. With rest emphasized
between 1-3 minutes between exercises, athletes were ensured adequate recovery
between before beginning a new set.
As the training was staged into three phases of 4 week blocks, adding additional
volume and pounds to the exercises was the focus. As the weeks followed, the athletes
continued to add sets/reps and weight to the given exercises. With additional sets/reps
and weight being added over a period of time, athletes were exposed to progressive
overload. Progressively overloading the exercises each/every other session, prevented
the athletes body from accomodatating and preserved LBM longer (Kraemer et al., 1999).
As well, the athletes body continued to adapt to the given stimulus that was emphasized
from increasing sets/reps or the actual weight of the exercise.
RESULTS
Majority of the LBM increases were shown in the upper body in the SR group.
While the cause of this could possibly be due to the fatiguing nature of the leg driven
sports that the athletes were participating in (Wernbom, Augustsson, & Thomee, 2007)..
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As well, both groups yielded elite level athletes that had a prior history of high volume
and frequency resistance training. While weight loss is not favored in already lean
athletes, LBM is typically risked even with periodized programming and monitoring
(Forbes, 2000).
Since dieting has a past of developing eating disorders amongst subjects, each
athlete was given a drive-for-thinness test. The results of the test showed that neither the
SR or FR group increased their score during the study (Nattiv et al., 2007). No
increasing in scores explains the non existent symptoms, patterns, or signs of prolonged
deprivations during the study. Since the athletes were guided during the study, this aided
in decreasing the risk of eating disorder patterns as well.
An EDI -2 test was used to measure the athletes behavior around food and to
solidify symptoms of anorexia and bulimia were negated. The test (Garner, 1991) is
comped of 91 self reporting questions that track inventory and progression of
psychological behaviors around actions towards food.
CONCLUSION
Between the FR and SR reduction groups, weight loss was achieved in both
groups. Total LBM was significantly increased in the SR group, as well, increased
performance towards the 1RM testing battery and countermovement jump (CJM)
exercises. While the FR group noticed no difference in LBM or performance except for
the back squat. The evidence has led to the conclusion that if athletes want to increase
LBM, improve strength/power output, and adhere to a slight calorie deficit, then weekly
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weight loss should be minimal (0.7% BW per week.)
Gilbert Johnson
LU ID: 22187408
References
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