🎯 Key Takeaways for quick navigation: 00:00 📊 A meta-analysis of 92 studies ranked interventions for body fat loss. Energy restriction was identified as key to lower body fat percentage. 00:58 🥇 The most effective fat loss strategy is the combination of energy restriction, a high-protein diet, and exercise. Specifically, resistance training (e.g. weightlifting) showed better results than aerobic training. 02:56 🏋️ Circuit-style strength training, where exercises are performed with minimal rest, is an effective method for burning energy, with energy expenditure similar to cardio exercises like treadmill running or bicycling. 04:54 🔥 EPOC (excess post-exercise oxygen consumption) indicates that strength training increases metabolism even after the workout ends. Additionally, muscle growth leads to increased energy expenditure in the following days. 06:48 💪 Building muscle acts as a long-term investment for fat loss, elevating resting energy expenditure and total daily energy expenditure, making it easier to achieve an energy deficit. 08:46 🍽️ Exercise doesn't typically increase appetite; therefore, exercise combined with energy restriction is effective for fat loss. 09:47 📉 There are diminishing returns to total physical activity; more exercise doesn't always equate to more energy expenditure due to compensations in spontaneous activities. 10:45 📊 Recent meta-analysis indicates up to 23% less net energy expenditure than expected from additional physical activities, showing that the body offsets the energy use elsewhere. 12:12 💪 The balance between energy intake and expenditure is crucial for fat loss. Key strategies include restricting energy intake, consuming more satiating foods, and emphasizing a high protein diet. 13:38 🏋️♂️ Strength training is optimal for fat loss and provides better ROI per minute of exercise than cardio. Strength training positively impacts muscle growth and long-term fat loss due to several mechanisms. Made with HARPA AI
Building more muscle mass definitely has helped me by increasing metabolism, making it easier to stay in shape 🔥💪 Now aged 36 I'm in the best shape of my life 😊
Thanks Menno. In the study results, Figure 3A it shows that Energy restriction + high protein results in the highest body fat (in kg) decrease. Q1 - Why do you think this is leading to more BF (kg) drop vs those with any form of exercise? Q2 - in the results for muscle mass, the authors mentioned that "Only mixed exercise significantly increased LBM or FFM" - so wouldn't it be better to do both cardio and strength training? Q3 - For exercise burn rate kcal/min - you mentioned strength training is quite high - however a 60 min strength session might only have 30 mins of lifting with 30 mins of resting whereas cardio is continuous burn the whole time. When calculating energy burn for strength training are you only counting the active minutes? Q4 - why do you think high protein leads to greater fat loss? Is it because people are adhering better to an energy restriction or is there a different underlying mechanism? Q5 - Waist circumference was negatively impacted during resistance training - is this because the abdominals are increasing in size? Appreciate you putting this out.
Regarding Q3, the studies on this use a mask on the athlete which measures CO2 respiration and from that they can determine the amount of energy spent. I believe they can even narrow it down to what type of energy is being used (% fatty acids vs glucose). The mask is on during the entire workout session. It's true that the activity is less in strength training compared to steady-state cardio, but the intensity is higher and this is demonstrated by the labored breathing during the rest periods between sets. Obviously the total calories burned would be adjusted based on how much actual lifting you do vs. resting, etc. Hence why circuit training probably burns more calories than powerlifting or whatever. For Q4, generally a higher protein intake within the confines of a targeted daily calorie goal means that the other macronutrients (fat and carbs) will need to be supplanted by protein. Right off the bat, protein has a much higher thermic effect (during digestion). About 30% of protein calories are lost on that alone. Fat, by contrast, has about a 0% TEF. Carbs are closer to 5-15%. Second, since there's not much of a storage mechanism in the body for protein (only a small amount can be stored in skeletal muscle amino acid pools), any "extra" protein needs to be burned off. Protein by itself isn't a usable form of energy, so it has to be converted to glucose. This process is inefficient in itself, costing energy. Whereas fat and carbs are energy sources that can be used essentially as they are.
@johncalla2151 Second to that protein has a downstream satiety effect which would allow a participant to stick to a diet and eat less calories without diet fatigue
I think its wrong to only do sports because you want to lose weight. Sport should be about getting fit and improving your cardiovascular health as well as muscular strength. To do that one must combine aerobics (walking, jumping rope, running) and strength training (squats, push ups) + eating healthier.
14:25 this is exactly what I found when I went through a "cardio/hiit" phase of my experimentations, I thought it was just my age catching up with me, but I see that there is some science behind it, pretty darn cool
as a 65 year old this is fascinating, I have been doing to the gym my whole life on and off and I am finding that I am having to rethink or reinvent my training to get the best results for my age. to say nothing of having to change my diet
Agreed, if I keep my cardio at a low intensity it's not really an issue but the instant I add high intensity cardio I become ravenous! Literally night and day difference for me
Depends how hard I lift. If I lift too much my appetite falls off a cliff. (A symptom of overtraining.) If I workout reasonably my appetite spikes through the roof. Also the more muscle that I have gained has increased my appetite over time.
💪 Optimal methods for fat loss based on extensive research, highlighting effectiveness of energy restriction, high protein diet, and resistance training. 00:00 Energy restriction, high protein diet, and resistance training are key for fat loss. 00:00 Resistance training more effective than aerobic training for fat loss. 01:20 Mixed training may be more effective due to higher total volume of exercise. 02:11 Strength training found to be the most effective for fat loss in some studies. 02:36 Acute energy expenditure of different exercises is not significantly different. 02:45 Aerobic exercise practical for sustained high energy expenditure. 03:08 💪 The effectiveness of different workout types on energy expenditure and fat loss. 03:46 Strength training and aerobic training have similar energy expenditure. 03:46 High Repetition Circuit training shows higher calorie burn per minute. 03:54 Excess Post-Exercise Oxygen Consumption (EPOC) is higher in strength training. 04:32 EPOC continues to increase energy expenditure post-workout. 04:51 Muscle growth from strength training aids in fat loss and energy expenditure. 05:00 Balancing muscle growth and fat loss improves nutrient partitioning. 05:32 Muscle loss during fat loss without exercise reduces overall fat loss. 05:39 💪 Benefits of resistance training over cardio for fat loss and muscle gain explained. 06:23 Building muscle increases energy expenditure, aiding in fat loss. 06:23 Strength training provides both acute and long-term returns on investment. 07:09 Muscle mass leads to long-term increase in resting energy expenditure. 07:18 Gaining muscle can result in a 20% increase in energy expenditure. 07:35 Increased muscle mass contributes to total daily energy expenditure. 08:01 Muscle is a long-term investment for easier energy deficit. 08:24 Resistance training is more effective than cardio in suppressing appetite. 08:33 💪 Factors impacting energy expenditure during physical activities and their implications for fat loss. 08:50 Exercise does not significantly impact total energy intake compared to dieting. 08:50 Combining exercise with energy restriction is beneficial for fat loss. 09:06 Strength training may reduce appetite more effectively than cardio. 09:27 Energy expenditure is constrained, showing diminishing returns with increased physical activity. 09:57 Additional physical activity may not linearly increase energy expenditure due to compensation mechanisms. 10:13 Subconscious factors like improved energy efficiency can impact total energy expenditure. 10:22 Adding more cardio sessions may not increase total daily energy expenditure and could require reduced energy intake for fat loss. 11:03 💪 Optimal strategies for fat loss based on research findings 11:48 Adaptive metabolism and thermogenesis play a key role in energy balance. 11:48 Strength training can help improve the balance between energy intake and expenditure. 12:12 Restricting energy intake and focusing on high-protein diet are fundamental for fat loss. 12:21 Choosing satiating foods can naturally lower energy intake. 12:29 High protein intake of around 1.6-1.8g per kg body weight is recommended. 12:59 Cardio is beneficial when strength training is maximized, but strength training is more optimal for fat loss. 13:36 Strength training is not only better for muscle growth but also for long-term fat loss. 13:45
Very interesting concepts, that explain a lot. (I'm in a pretty steep deficit right now but the fat drop is not as big as I would have planned/assumed)
4 місяці тому
From the cited study: "and a high-intensity interval training (HIIT) session on a hydraulic resistance system (HRS) that included repeating intervals of 20 seconds at maximum effort followed by 40 seconds of rest" So "HRS" seems to refer to the equipment used for "circuit training".
Basically did this for over a decade on the StrongLifts then various powerlifting routines. I went from a very slightly chubby 82kg to a trim 73-76kg with zero cardio. Took up grappling post Khabib/Gregor and all my cardio holes have been exposed 😂😂 TDLR: you will look good, but get gassed without cardio
I would say aerobic training is not just an acute energy expenditure, it can also provide huge return on investment. You become better at oxidising fat. I think the reason why many struggle to lose fat on aerobic exercise is because your average Joe after a long cardio session will then overcompensate and will start eating more calories. I have seen so many guys who are into triathlons just because they love eating. They think they can outwork a bad diet. Because equally, when you look at the endurance athletes, they're really thin, not even a chance they can be called skinny fat. Also, by doing more aerobic exercise you become more efficient at using calories. What it all means is that eating the same amount of food, you will be able to extract more energy out of it, meaning you may burn fewer calories during the same workout as someone who is less fit. However, this has negative effect on people's weight if they don't adjust their calorie intake. Technically, the more fitter you are aerobically, the less you should be eating if you want to maintain lower weight.
I must be the exception when it comes to hunger and gym - I have a very strong hunger response after gym. Curiously, cardio tends to not have this effect, especially milder forms of cardio like walking. I still go to the gym though, muscle has lots of benefits.
Is there any studies on zone 2 training in comparison? IE - I understand strength training gives the added benefit increase muscle mass (hopefully) and would be better per time. But I would imagine people doing zone 2 training they could do it for much more time without being sore or exhausted.
I am currently on a journey of weight loss and endurance training (predominantly running) and it's a lot harder than the last time I was getting in shape. I am also 15 years older, that must count for something. What I run into is that my body is much slower to adapt to higher training loads, meaning I have to take it a lot slower than I used to do. (My Garmin is complaining it's too slow, but I happily discard its advice :-)). I am also doing some pushups/weight lifting, but I don't enjoy it as much as running. Anyway, I take it slow and keep motivated as long as it's fun and it's improving. When my stamina improves, it becomes much easier to burn fat on long runs. I am not there yet, but expect to be there in a couple of months. My main concern is to not get injuries, which stalls the whole thing.
You could also eat at maintenance and increase daily NEAT to create a deficit manually. Or at most only reduce food slightly to 200 under maintenance daily. Increasing NEAT is easy, and since it's low intensity, it's also easy to recover from. But, a larger food reduction can disrupt recovery, sleep, and macro/micro nutrients.
@bentekkers11 - Walk more to increase daily steps (15-20K daily). Also park a lot further away, stairs every time instead of elevators, stand/shift more, talk with hands, fidget, etc.. It's all daily movement that isn't formal exercise.
@@ryandeffley7652exercise is any activity with an intent. If you’re intentionally moving more to burn more calories technically it’s no longer non exercise activity.
Well presented, great info, thank you. This is exactly what I am doing, and it seems to be working. That said there are so many ways to do caloric restriction. max fat loss = caloric restriction + high protein + strength training
Menno as always thank you for the amazing information. Regarding the .82g of protein per pound of bodyweight, I understand that a fit, relatively lean individual weighing 200lbs should shoot for 164 grams of protein daily. What about the 200lb individual whose BMI is 25-30 and is actively working toward losing 35lbs +/- of fat, while maintaining lean mass as much as possible or even adding lean mass. What bodyweight should they be using to multiply by .82? Is it the current 200lb weight or the fitter, leaner weight of 165 +/- that they are striving for?
I mean sure, resistance training is better than cardio, but resistance training is also causing a huge increase in my appetite. I took a week of from lifting and my appetite went down like crazy I was shocked how stressful it is. Like yea, I need to lift but, maybe take it slower on a cut? Obv if I lift more or heavier, I burn more calories, but I'm also much likely to quit because appetite shoots up. The search of the ideal diet for me...continues :)
@@udostraesser6617 I mean I can do that, always have a full stomach, but still hungry. It's just not the way to go. Sure, incorporating some it's beneficial, but relying on this won't do it entirely.
@serban2139 last time I cut, over time I literally got less hungry than when I'm on a growth phase, cos eating more food will trigger all kinds of hormones that make you hungrier, when I was cutting I genuinely got used to feeling a little hungry all the time.
This is why I love intermittent fasting. Hunger is caused by the hormone ghrelin which is secreted at your usual eating times of the day. When I started eating only in the evening, compressing those 5 annoyingly small meals that never leave you feeling full, into 2-4 hours of eating satiating meals, it became so much easier to stick to my current macros (around 1400kcal with 150g protein). It takes ghrelin 5 days to adapt to a new “feeding schedule”, so a week into this you stop feeling hunger until evening, because your stomach stops expecting food, and doesn’t “get ready” by secreting enzymes multiple times a day, because you’ve shown it you only need its services after 6pm 🙂
Calorie restricted high protein diet with the resistance exercise and plenty of steady not strenuous walking I found to be the best. Also when I talk about restrictive, I mean about 500 cal a day.for a few days then just a maintenance calorie day say once every five days. I find that works for me otherwise I just get too hungry. By the way, I am 70 years of ageI have a BMI of 25 now having lost a stone over a few months without muscle loss. But I tell you unless you haven't got much of an appetite, weight loss is not easy. Not in my case anyway.
Ty again Dr. Menno for a good video. How do you eat at a deficit without cannibalizing muscle? If I am not mistaken, the body will prioritize fat stores over muscles if you eat at too much of a deficit. Any insights on this? Thank you.
Is there more research about circuit training regarding fat loss and muscle hypertrophy? about frequency of circuit training as well? I didn´t find a vid about it in your channel, despite you mentioning it a few times.
Question: I have a sedentary job 5 days a week and lift 5 days a week before work. Based on this information, if I want to lose fat is lifting alone better than adding 30 min of cardio after work 5 days a week or will doing both still have it's benefits if my recovery is fine?
Do whichever is most fun & doesn't wear you out too much. Menlo's arguing (based on these cited studies) that of "resistance, mixed, cardio", it's significantly more efficient to just do resistance training.
Very interesting video! Question though; has addictional research been done on the constrained energy expenditure, in detail on where that cut off point is, or can be determined? Having an indication could greatly increase efficiency for planning.
One that you, an individual, enjoys. Some people prefer cutting carbs, some cut fats, some cut both, etc. It's up to you to figure out what you like, unfortunately
Comparing resistance training to investments makes sense. From years of personal experience, I've never experienced body compositional improvements with weight training, like I have with cardio, but I may have to pay more attention to my diet in the future.
No you're right. I've never seen it for myself then again i like being able to eat more than the food these people that only lift eat on a deficit. Fuck that.
Hey Menno, do you still think there are natural trainees who need 2.7 g/kg/day of protein (genetic freaks)? If so, how can we know if we are one of them?
@@spaceqz I guess it's rather the other way around. If you are a genetic outlier and can build way more muscle naturally, you will have figured out, more protein leads to more muscle for you, beyond the 1,6 to 2 g/kg/day. And also, I guess, it only changes the timeframe to build muscle. Less protein only means you cannot achieve your personal maximum of muscle growth.
Based on the studies I've seen, I would say you can lose ~90% of the same amount of fat in the same amount of time with diet/caloric restriction alone (assuming a typical overweight and relatively sedentary individual i.e not a bodybuilder). Agree/disagree?
Technically yeah but without exercise the body will build down muscle mass too together with fat. So long term your calorie need will decrease and when you finally start eating like you used to Jojo effect is likely to occur. Whereas when you do some strength training you may even build some muscle while on a diet so at the end of the diet you base calorie need might be unchanged
If hypothetically I only have acess to cardio equipment, what is better for fat loss: 1) Energy defecit + high Protein or 2) Energy defecit + high Protein + Cardio
Could you in practice then just go 500 calorie deficit, high protein, strength train 6 times a week and just lay in bed or play video games the rest of the time?
So, for the lazy layman, move more eat the same or move the same eat less is accurate? Maximize NEAT since no real aerobic exercise? Variations of pushups, squats, and deadbugs is good enough? Is a circuit a cardio workout? I like how you word everything. A good balance of term usage.
Thinking about constrained energy expenditure- does it follow that it is better (for fat loss) to perform exercise later in the day than in the morning? Because early morning exercise may then lower energy expenditure through the rest of the day- whereas exercise before bed is going to have less of an effect?
Energy constraints seem to operate on a more long-term basis, so I doubt it'll help much. It's a very interesting idea though and I'm not aware of direct research on it!
How about using cardio to make sure the cardiovascular system keeps up with the demands of increasingly demanding weightlifting? I wonder if a little bit of cardio is better even if the goal is to just lift.
8:34 perhaps it’s the higher protein intake that comes with resistance training for hypertrophy that decreases appetite as protein is more satiating. Or did they adjust for this in their modelling?
So the point 6 about, more energy used not being additive. Correct me if I’m wrong but the only reason more energy used for cardio doesn’t add to the fat loss process is because you end up fatigued which will result in you moving less as a compensation?
you have to pick adequate cardio intensity. Inclined walks don't beat you up as much as crazy HIIT sessions so you can do LISS pretty much every single day and feel good. Weighttrainig is not the same either, you can do crazy amounts of volume and take every set to faiure and then you won't be able to do anything for the rest of the day. I disagree on viewing weight lifting as fat burning instrument. Weight lifting is for buiding muscle. Period. Energy deficit is better chieved via diet and cardio/steps/NEAT.
the video is really well done 👏👏 i totally agree with the first two points: - reduce energy intake and create a deficit (this is key) - high protein diet on the 3º point - resistance training is better than cardio - i do not agree and it’s totally in contrast with my own fat loss experience. Just to give you some numbers (since i’m obsessed with numbers and tracking everything 😅): - when i was doing running i run 14/15 Kilometers everyday (1:10/1:15 hours training) and than 22Km on sunday; i eat about 3500 calories per day, 68Kg, 7% body fat according to the measurement of my nutritionist machine i don’t know the name😄 (now… i don’t know if it’s really 7% but… it aas low i mean… i was shredded). - right now i’m doing resistance training everyday (1 hours training) plus 20 minutes of very light cardio (treadmill) 3/4 times per week; i eat about 1500 calories per day (hungry as hell), 75Kg, 9% body fat. Now… for sure i’m more muscular… if you ask me i like the most the pysique i have right now.. but still for fat loss NO WAY it was easier when i was running compared to resistance training. i mean… it’s not a small difference, IT’S HUGE. 68 to 75Kg means i add guess 6Kg of lean muscle… do they increase my metabolism? no! not in a perceivable way at least. so in general no! i do not agree lifting is better than running or any other form of aerobic training for nust the goal of fat loss. NO WAY. 😉
@@chronometa yes at the end of the day you just have to set your calories in a deficit. Cardio can just be an help in reaching this goal. Then the only problem is to find a way (and that i think it’s very subjective) to make that calories intake sustainable, managing hunger and everything…😜
Yer...ok...I understand the science and the evidence...buuuut hols on. There are outliers...I've personally found that cardio is waaaay better for controlling weight. Sure I understand the evidence but I just don't think it applies all round. Sure weight training SHOULD improve EPOC etc ....but let's face it...if you've been incorporating weights for years like I have ...well I was always a hard gainer....incredibly difficult to gain muscle ...Even in a crazy surplus it was mostly fat I gained when in a gaining fase in 2016...Now at 48 any muscular gains will be pitiful so muscle burning calories etc just won't apply. It's good for nutrients partitioning...but whenever I try and reduce cardio, eat the same (maintenance calories)...any gains in muscle are almost undetectable, I feel like I look worse and not as lean.... Maybe it's because a sedentary job ...my cardio basically is my NEAT since walking 10-12k steps a day is just not possible....Cardio and circuit or weight training combined works well....Weights only ...leads to fat city
No, climbing mountains with 15 mile approaches and depproaches easily beats brisk walking. you could eat 10k calories during those days and still get shredded. I get crazy ripped from climbing mountains and I don't lose muscle because I eat well and do resistance training
@@derekcraig3617no, doing triathlons fasted for 3 days straight definitely beats that. All I take is a bunch of PED's and I even gain some mass if I end up eating a steak after 🎉
Wondering why this is still news. If you ignore all those idiotic social media influencer and pick good coaches (not celebrity coaches) this is a known fact.
That's a pretty disingenuous argument. The base rate of an extra KG being that low is for complete sedentary individuals. So if you grew 10kg of muscle mass through resistance training you'd be increasing your BMR by 100-150 calories per day, or a free donut every 2 days even if you don't really move at all. If you do actually move, that number would be higher. As an example, I just looked up a walking calorie calculator and a 70kg male walking 4km in 1 hour burns 244 calories, but at 80kg they burn 279, and increase of 14%. Imagine if every single thing you do all day on top of your BMR (NEET, and exercises) also burn 14% more calories on top of the "free" 100-150 you gain just by existing with more muscle. That's why it's described as an investment in the future since it takes a long time to build but pays off greatly in the end.
I haven't heard something so stupid for a long time.. average strength training consumes about 500 kcal per hour, the optimal is about four to five hours a week, or 2000-2500 kcal weekly volume. A good level runner, cyclist, rower, etc. spends about 1000 kcal per hour with fatmax aerobic training, for rowers and cyclists the optimal amount is, for example, 14 hours a week, or 14 000 kcal..
It's not all about calories burned during exercise, there's other factors at play. Weight training increases muscle size, which means that you'll eventually burn more calories at rest, since you're a bigger person. Cardio training, for the most part, just doesn't do this. Incredibly, he talks about all of this in the video.
I don’t care what any study says - there is no way that either weight training or cardio don’t effect my appetite. When I have weight trained during the day I wake up in the middle of the night and my stomach is screaming.
Start tracking your macros. Play around with the balance between fat/carbs, eat excess protein and don’t go crazy on calorie deficit. You might not even need a deficit if you are untrained. I lost a ton of fat coming back from an injury while eating more than while I was injured with no hunger. It also can take a couple months to get used to extra activity.
Рік тому+1
Also, studies are done on many people. Some might not follow the normal result. That said, it's probably a function of how you eat and ehat your body expects.
![Can the body only absorb 20 g protein per meal? [Science]](http://i.ytimg.com/vi/NmAuWIFVwMI/mqdefault.jpg)
![The best pull-up grip: everyone got it WRONG [study]](/img/n.gif)
🎯 Key Takeaways for quick navigation:
00:00 📊 A meta-analysis of 92 studies ranked interventions for body fat loss. Energy restriction was identified as key to lower body fat percentage.
00:58 🥇 The most effective fat loss strategy is the combination of energy restriction, a high-protein diet, and exercise. Specifically, resistance training (e.g. weightlifting) showed better results than aerobic training.
02:56 🏋️ Circuit-style strength training, where exercises are performed with minimal rest, is an effective method for burning energy, with energy expenditure similar to cardio exercises like treadmill running or bicycling.
04:54 🔥 EPOC (excess post-exercise oxygen consumption) indicates that strength training increases metabolism even after the workout ends. Additionally, muscle growth leads to increased energy expenditure in the following days.
06:48 💪 Building muscle acts as a long-term investment for fat loss, elevating resting energy expenditure and total daily energy expenditure, making it easier to achieve an energy deficit.
08:46 🍽️ Exercise doesn't typically increase appetite; therefore, exercise combined with energy restriction is effective for fat loss.
09:47 📉 There are diminishing returns to total physical activity; more exercise doesn't always equate to more energy expenditure due to compensations in spontaneous activities.
10:45 📊 Recent meta-analysis indicates up to 23% less net energy expenditure than expected from additional physical activities, showing that the body offsets the energy use elsewhere.
12:12 💪 The balance between energy intake and expenditure is crucial for fat loss. Key strategies include restricting energy intake, consuming more satiating foods, and emphasizing a high protein diet.
13:38 🏋️♂️ Strength training is optimal for fat loss and provides better ROI per minute of exercise than cardio. Strength training positively impacts muscle growth and long-term fat loss due to several mechanisms.
Made with HARPA AI
Interesting. Does the AI analyze the video and summarize this?
@@Tijiel takes the closed caption and summarizes it.
Thank you .
Thank you!
Àq😊😊😊😊
Great video! I recently found out about your channel after seeing the video with you and Dr. Mike on Renaissance Periodization. Excellent content!
Lol, same! Lots of good content here and on Menno's blog. Tons of interesting meta-analysis to cut through the broscience.
+1
Amazing video Menno. Thanks for the summary of the meta-analysis!
Good stuff Menno. Thank you
Building more muscle mass definitely has helped me by increasing metabolism, making it easier to stay in shape 🔥💪 Now aged 36 I'm in the best shape of my life 😊
Very well done. Thanks Menno.
Really liking these Videos Menno.
Thanks Menno. In the study results, Figure 3A it shows that Energy restriction + high protein results in the highest body fat (in kg) decrease.
Q1 - Why do you think this is leading to more BF (kg) drop vs those with any form of exercise?
Q2 - in the results for muscle mass, the authors mentioned that "Only mixed exercise significantly increased LBM or FFM" - so wouldn't it be better to do both cardio and strength training?
Q3 - For exercise burn rate kcal/min - you mentioned strength training is quite high - however a 60 min strength session might only have 30 mins of lifting with 30 mins of resting whereas cardio is continuous burn the whole time. When calculating energy burn for strength training are you only counting the active minutes?
Q4 - why do you think high protein leads to greater fat loss? Is it because people are adhering better to an energy restriction or is there a different underlying mechanism?
Q5 - Waist circumference was negatively impacted during resistance training - is this because the abdominals are increasing in size?
Appreciate you putting this out.
Regarding Q3, the studies on this use a mask on the athlete which measures CO2 respiration and from that they can determine the amount of energy spent. I believe they can even narrow it down to what type of energy is being used (% fatty acids vs glucose). The mask is on during the entire workout session. It's true that the activity is less in strength training compared to steady-state cardio, but the intensity is higher and this is demonstrated by the labored breathing during the rest periods between sets. Obviously the total calories burned would be adjusted based on how much actual lifting you do vs. resting, etc. Hence why circuit training probably burns more calories than powerlifting or whatever.
For Q4, generally a higher protein intake within the confines of a targeted daily calorie goal means that the other macronutrients (fat and carbs) will need to be supplanted by protein. Right off the bat, protein has a much higher thermic effect (during digestion). About 30% of protein calories are lost on that alone. Fat, by contrast, has about a 0% TEF. Carbs are closer to 5-15%. Second, since there's not much of a storage mechanism in the body for protein (only a small amount can be stored in skeletal muscle amino acid pools), any "extra" protein needs to be burned off. Protein by itself isn't a usable form of energy, so it has to be converted to glucose. This process is inefficient in itself, costing energy. Whereas fat and carbs are energy sources that can be used essentially as they are.
@johncalla2151
Second to that protein has a downstream satiety effect which would allow a participant to stick to a diet and eat less calories without diet fatigue
I think its wrong to only do sports because you want to lose weight. Sport should be about getting fit and improving your cardiovascular health as well as muscular strength.
To do that one must combine aerobics (walking, jumping rope, running) and strength training (squats, push ups) + eating healthier.
14:25 this is exactly what I found when I went through a "cardio/hiit" phase of my experimentations, I thought it was just my age catching up with me, but I see that there is some science behind it, pretty darn cool
as a 65 year old this is fascinating, I have been doing to the gym my whole life on and off and I am finding that I am having to rethink or reinvent my training to get the best results for my age. to say nothing of having to change my diet
Can’t believe we live in such an amazing time that we get incredible content like this at our fingertips.
As an older person, I feel best doing more aerobic training than resistance although I really enjoy resistance training.
Very cool Menno - thank you 👌🏼
I do feel that weight training blunts my appetite. Cardio definitely makes me hungry right away.
Agreed, if I keep my cardio at a low intensity it's not really an issue but the instant I add high intensity cardio I become ravenous! Literally night and day difference for me
Depends how hard I lift. If I lift too much my appetite falls off a cliff. (A symptom of overtraining.) If I workout reasonably my appetite spikes through the roof. Also the more muscle that I have gained has increased my appetite over time.
Lifting makes me h-angry. Maybe because I dont lift like a total pussy.
Get real hungry with all exercise, which I think is how the body works from an evolutionary perspective
I’d like to meet people like you…I go insanely hungry after working out with weights and long form cardio suppresses my appetite
💪 Optimal methods for fat loss based on extensive research, highlighting effectiveness of energy restriction, high protein diet, and resistance training.
00:00
Energy restriction, high protein diet, and resistance training are key for fat loss.
00:00
Resistance training more effective than aerobic training for fat loss.
01:20
Mixed training may be more effective due to higher total volume of exercise.
02:11
Strength training found to be the most effective for fat loss in some studies.
02:36
Acute energy expenditure of different exercises is not significantly different.
02:45
Aerobic exercise practical for sustained high energy expenditure.
03:08
💪 The effectiveness of different workout types on energy expenditure and fat loss.
03:46
Strength training and aerobic training have similar energy expenditure.
03:46
High Repetition Circuit training shows higher calorie burn per minute.
03:54
Excess Post-Exercise Oxygen Consumption (EPOC) is higher in strength training.
04:32
EPOC continues to increase energy expenditure post-workout.
04:51
Muscle growth from strength training aids in fat loss and energy expenditure.
05:00
Balancing muscle growth and fat loss improves nutrient partitioning.
05:32
Muscle loss during fat loss without exercise reduces overall fat loss.
05:39
💪 Benefits of resistance training over cardio for fat loss and muscle gain explained.
06:23
Building muscle increases energy expenditure, aiding in fat loss.
06:23
Strength training provides both acute and long-term returns on investment.
07:09
Muscle mass leads to long-term increase in resting energy expenditure.
07:18
Gaining muscle can result in a 20% increase in energy expenditure.
07:35
Increased muscle mass contributes to total daily energy expenditure.
08:01
Muscle is a long-term investment for easier energy deficit.
08:24
Resistance training is more effective than cardio in suppressing appetite.
08:33
💪 Factors impacting energy expenditure during physical activities and their implications for fat loss.
08:50
Exercise does not significantly impact total energy intake compared to dieting.
08:50
Combining exercise with energy restriction is beneficial for fat loss.
09:06
Strength training may reduce appetite more effectively than cardio.
09:27
Energy expenditure is constrained, showing diminishing returns with increased physical activity.
09:57
Additional physical activity may not linearly increase energy expenditure due to compensation mechanisms.
10:13
Subconscious factors like improved energy efficiency can impact total energy expenditure.
10:22
Adding more cardio sessions may not increase total daily energy expenditure and could require reduced energy intake for fat loss.
11:03
💪 Optimal strategies for fat loss based on research findings
11:48
Adaptive metabolism and thermogenesis play a key role in energy balance.
11:48
Strength training can help improve the balance between energy intake and expenditure.
12:12
Restricting energy intake and focusing on high-protein diet are fundamental for fat loss.
12:21
Choosing satiating foods can naturally lower energy intake.
12:29
High protein intake of around 1.6-1.8g per kg body weight is recommended.
12:59
Cardio is beneficial when strength training is maximized, but strength training is more optimal for fat loss.
13:36
Strength training is not only better for muscle growth but also for long-term fat loss.
13:45
Very interesting concepts, that explain a lot. (I'm in a pretty steep deficit right now but the fat drop is not as big as I would have planned/assumed)
From the cited study:
"and a high-intensity interval training (HIIT) session on a hydraulic resistance system (HRS) that included repeating intervals of 20 seconds at maximum effort followed by 40 seconds of rest"
So "HRS" seems to refer to the equipment used for "circuit training".
Another great video! Thank you, Menno for your helpful content.
Basically did this for over a decade on the StrongLifts then various powerlifting routines. I went from a very slightly chubby 82kg to a trim 73-76kg with zero cardio. Took up grappling post Khabib/Gregor and all my cardio holes have been exposed 😂😂
TDLR: you will look good, but get gassed without cardio
I would say aerobic training is not just an acute energy expenditure, it can also provide huge return on investment. You become better at oxidising fat. I think the reason why many struggle to lose fat on aerobic exercise is because your average Joe after a long cardio session will then overcompensate and will start eating more calories. I have seen so many guys who are into triathlons just because they love eating. They think they can outwork a bad diet. Because equally, when you look at the endurance athletes, they're really thin, not even a chance they can be called skinny fat. Also, by doing more aerobic exercise you become more efficient at using calories. What it all means is that eating the same amount of food, you will be able to extract more energy out of it, meaning you may burn fewer calories during the same workout as someone who is less fit. However, this has negative effect on people's weight if they don't adjust their calorie intake. Technically, the more fitter you are aerobically, the less you should be eating if you want to maintain lower weight.
all a bunch a hooey
Thank so much for the meta analysis explanation. For me, walking reduces my hunger, contrary to HIIT.
I must be the exception when it comes to hunger and gym - I have a very strong hunger response after gym. Curiously, cardio tends to not have this effect, especially milder forms of cardio like walking. I still go to the gym though, muscle has lots of benefits.
Is there any studies on zone 2 training in comparison? IE - I understand strength training gives the added benefit increase muscle mass (hopefully) and would be better per time. But I would imagine people doing zone 2 training they could do it for much more time without being sore or exhausted.
I am currently on a journey of weight loss and endurance training (predominantly running) and it's a lot harder than the last time I was getting in shape. I am also 15 years older, that must count for something. What I run into is that my body is much slower to adapt to higher training loads, meaning I have to take it a lot slower than I used to do. (My Garmin is complaining it's too slow, but I happily discard its advice :-)). I am also doing some pushups/weight lifting, but I don't enjoy it as much as running.
Anyway, I take it slow and keep motivated as long as it's fun and it's improving. When my stamina improves, it becomes much easier to burn fat on long runs. I am not there yet, but expect to be there in a couple of months. My main concern is to not get injuries, which stalls the whole thing.
You could also eat at maintenance and increase daily NEAT to create a deficit manually. Or at most only reduce food slightly to 200 under maintenance daily.
Increasing NEAT is easy, and since it's low intensity, it's also easy to recover from. But, a larger food reduction can disrupt recovery, sleep, and macro/micro nutrients.
How would you go about increasing daily NEAT?
@bentekkers11 - Walk more to increase daily steps (15-20K daily). Also park a lot further away, stairs every time instead of elevators, stand/shift more, talk with hands, fidget, etc.. It's all daily movement that isn't formal exercise.
@@ryandeffley7652 that's not NEAT, but I appreciate your intention, which is to do more exercise activity
@bentekkers11 - Non Exercise Activity Thermogenesis is any movement that is not formal exercise. So, all of that applies.
@@ryandeffley7652exercise is any activity with an intent. If you’re intentionally moving more to burn more calories technically it’s no longer non exercise activity.
Nice one Menno, always informative, cheers Mate
Great presentation, clear and concise.
Another thing is that cardio has show greater visceral fat loss than RT in a lot of studys
Great vid Menno. Lots of useful info. Thanks.
Well presented, great info, thank you. This is exactly what I am doing, and it seems to be working. That said there are so many ways to do caloric restriction. max fat loss = caloric restriction + high protein + strength training
Amazing content, thank you from Brazil.
Very clear and concise, which makes this so refreshing.
Thanks for sharing the amazing video!
Menno as always thank you for the amazing information. Regarding the .82g of protein per pound of bodyweight, I understand that a fit, relatively lean individual weighing 200lbs should shoot for 164 grams of protein daily. What about the 200lb individual whose BMI is 25-30 and is actively working toward losing 35lbs +/- of fat, while maintaining lean mass as much as possible or even adding lean mass.
What bodyweight should they be using to multiply by .82?
Is it the current 200lb weight or the fitter, leaner weight of 165 +/- that they are striving for?
Goed uitgelegd Menno in immaculate English!
Finally someone on YT with a high IQ in the fitness field. Great content!
Great watch, thanks Menno
Awesome. Thanks Menno!
I mean sure, resistance training is better than cardio, but resistance training is also causing a huge increase in my appetite. I took a week of from lifting and my appetite went down like crazy I was shocked how stressful it is. Like yea, I need to lift but, maybe take it slower on a cut? Obv if I lift more or heavier, I burn more calories, but I'm also much likely to quit because appetite shoots up. The search of the ideal diet for me...continues :)
yh but if u dont lift u will lose muscle
Just eat tones of calorie low foods. Tones of hacks to eat good yummy food
@@udostraesser6617 I mean I can do that, always have a full stomach, but still hungry. It's just not the way to go. Sure, incorporating some it's beneficial, but relying on this won't do it entirely.
@serban2139 last time I cut, over time I literally got less hungry than when I'm on a growth phase, cos eating more food will trigger all kinds of hormones that make you hungrier, when I was cutting I genuinely got used to feeling a little hungry all the time.
This is why I love intermittent fasting. Hunger is caused by the hormone ghrelin which is secreted at your usual eating times of the day. When I started eating only in the evening, compressing those 5 annoyingly small meals that never leave you feeling full, into 2-4 hours of eating satiating meals, it became so much easier to stick to my current macros (around 1400kcal with 150g protein).
It takes ghrelin 5 days to adapt to a new “feeding schedule”, so a week into this you stop feeling hunger until evening, because your stomach stops expecting food, and doesn’t “get ready” by secreting enzymes multiple times a day, because you’ve shown it you only need its services after 6pm 🙂
First UA-camr I've seen to acknowledge constrained energy expenditure
Dankjewel, Menno.
Calorie restricted high protein diet with the resistance exercise and plenty of steady not strenuous walking I found to be the best. Also when I talk about restrictive, I mean about 500 cal a day.for a few days then just a maintenance calorie day say once every five days. I find that works for me otherwise I just get too hungry. By the way, I am 70 years of ageI have a BMI of 25 now having lost a stone over a few months without muscle loss. But I tell you unless you haven't got much of an appetite, weight loss is not easy. Not in my case anyway.
Ty again Dr. Menno for a good video. How do you eat at a deficit without cannibalizing muscle? If I am not mistaken, the body will prioritize fat stores over muscles if you eat at too much of a deficit. Any insights on this? Thank you.
Is there more research about circuit training regarding fat loss and muscle hypertrophy? about frequency of circuit training as well? I didn´t find a vid about it in your channel, despite you mentioning it a few times.
I know this is an older video - is there a distinction between cardio volume vs intensity vs condition in its effectiveness or effect on appetite?
thank you bro. this is very informative
Question: I have a sedentary job 5 days a week and lift 5 days a week before work. Based on this information, if I want to lose fat is lifting alone better than adding 30 min of cardio after work 5 days a week or will doing both still have it's benefits if my recovery is fine?
Do whichever is most fun & doesn't wear you out too much.
Menlo's arguing (based on these cited studies) that of "resistance, mixed, cardio", it's significantly more efficient to just do resistance training.
Very interesting video! Question though; has addictional research been done on the constrained energy expenditure, in detail on where that cut off point is, or can be determined? Having an indication could greatly increase efficiency for planning.
So cool and useful! Tks!
Simply the best.
What's the data on diet adherence? What diet style has the highest success rate?
One that you, an individual, enjoys. Some people prefer cutting carbs, some cut fats, some cut both, etc. It's up to you to figure out what you like, unfortunately
Comparing resistance training to investments makes sense. From years of personal experience, I've never experienced body compositional improvements with weight training, like I have with cardio, but I may have to pay more attention to my diet in the future.
No you're right. I've never seen it for myself then again i like being able to eat more than the food these people that only lift eat on a deficit. Fuck that.
@@Leo-yn5fx lol
Your problem is that you don't know how to train properly. Is each rep on the target muscle? Do you always train in the effective rep range? ...
Do you use all types of metabolisms within your training? Do you have a sensible split?
And I could ask you many more questions that I'm sure the answer isn't yes. 👍
Energy restriction + res training/ aerobic training: not a huge difference? If I read the chart I see a minimal difference
What about zone 2 ? Many studies show you barn a lot of fat calories?
maybe I should pay a visit to a doctor, but I definitely noticed an increase in appetite once I started working out ...
Same here, we a lot of us do.
Is strength training the same as anaerobic exercise in these studies?
Hey Menno, do you still think there are natural trainees who need 2.7 g/kg/day of protein (genetic freaks)? If so, how can we know if we are one of them?
It would be an extremely small minority of people. You'd know because you'd be accused of taking 'roids by absolutely everyone.
@@menno.henselmansso is it like the more muscle tissue you hold, the more protein you need?
@@spaceqz I guess it's rather the other way around.
If you are a genetic outlier and can build way more muscle naturally, you will have figured out, more protein leads to more muscle for you, beyond the 1,6 to 2 g/kg/day.
And also, I guess, it only changes the timeframe to build muscle. Less protein only means you cannot achieve your personal maximum of muscle growth.
Why 5:30 exclude the thermic effect of weightlifting
Based on the studies I've seen, I would say you can lose ~90% of the same amount of fat in the same amount of time with diet/caloric restriction alone (assuming a typical overweight and relatively sedentary individual i.e not a bodybuilder). Agree/disagree?
Technically yeah but without exercise the body will build down muscle mass too together with fat. So long term your calorie need will decrease and when you finally start eating like you used to Jojo effect is likely to occur. Whereas when you do some strength training you may even build some muscle while on a diet so at the end of the diet you base calorie need might be unchanged
If hypothetically I only have acess to cardio equipment, what is better for fat loss:
1) Energy defecit + high Protein
or
2) Energy defecit + high Protein + Cardio
Probably with cardio for overall health and allowing you to burn more calories through exercise, meaning you don't necessarily have to eat as little.
@@RDS_ArmwrestlingThanks
And where on the website is the protein calculator?
great info
Did they do a study where they kept away from sugary food?
thanks a lot for the video
Could you in practice then just go 500 calorie deficit, high protein, strength train 6 times a week and just lay in bed or play video games the rest of the time?
yes
Brisk walking is a GREAT way to lose body fat.
So, for the lazy layman, move more eat the same or move the same eat less is accurate? Maximize NEAT since no real aerobic exercise? Variations of pushups, squats, and deadbugs is good enough? Is a circuit a cardio workout?
I like how you word everything. A good balance of term usage.
Thinking about constrained energy expenditure- does it follow that it is better (for fat loss) to perform exercise later in the day than in the morning? Because early morning exercise may then lower energy expenditure through the rest of the day- whereas exercise before bed is going to have less of an effect?
Theoretically that makes sense, but I think you would be just throwing another possible obstacle in the way. Consistency > optimal
Energy constraints seem to operate on a more long-term basis, so I doubt it'll help much. It's a very interesting idea though and I'm not aware of direct research on it!
Body isn't a closed end system
How about using cardio to make sure the cardiovascular system keeps up with the demands of increasingly demanding weightlifting? I wonder if a little bit of cardio is better even if the goal is to just lift.
Cardio sets your baseline
1. Resistance training increase my appetite SEVERELY
2. 1.6g of protein per kg of TOTAL body weight? Why not fat free weight instead?
thank you
8:34 perhaps it’s the higher protein intake that comes with resistance training for hypertrophy that decreases appetite as protein is more satiating. Or did they adjust for this in their modelling?
What is the fastest rate of fat loss maximum possible for obese people ?
pound at week
So the point 6 about, more energy used not being additive. Correct me if I’m wrong but the only reason more energy used for cardio doesn’t add to the fat loss process is because you end up fatigued which will result in you moving less as a compensation?
you have to pick adequate cardio intensity. Inclined walks don't beat you up as much as crazy HIIT sessions so you can do LISS pretty much every single day and feel good. Weighttrainig is not the same either, you can do crazy amounts of volume and take every set to faiure and then you won't be able to do anything for the rest of the day. I disagree on viewing weight lifting as fat burning instrument. Weight lifting is for buiding muscle. Period. Energy deficit is better chieved via diet and cardio/steps/NEAT.
the video is really well done 👏👏
i totally agree with the first two points:
- reduce energy intake and create a deficit (this is key)
- high protein diet
on the 3º point - resistance training is better than cardio - i do not agree and it’s totally in contrast with my own fat loss experience.
Just to give you some numbers (since i’m obsessed with numbers and tracking everything 😅):
- when i was doing running i run 14/15 Kilometers everyday (1:10/1:15 hours training) and than 22Km on sunday; i eat about 3500 calories per day, 68Kg, 7% body fat according to the measurement of my nutritionist machine i don’t know the name😄 (now… i don’t know if it’s really 7% but… it aas low i mean… i was shredded).
- right now i’m doing resistance training everyday (1 hours training) plus 20 minutes of very light cardio (treadmill) 3/4 times per week; i eat about 1500 calories per day (hungry as hell), 75Kg, 9% body fat.
Now… for sure i’m more muscular… if you ask me i like the most the pysique i have right now.. but still for fat loss NO WAY it was easier when i was running compared to resistance training. i mean… it’s not a small difference, IT’S HUGE. 68 to 75Kg means i add guess 6Kg of lean muscle… do they increase my metabolism? no! not in a perceivable way at least.
so in general no! i do not agree lifting is better than running or any other form of aerobic training for nust the goal of fat loss. NO WAY.
😉
Both are sorta inefficient which is why I focus on calories.
@@chronometa yes at the end of the day you just have to set your calories in a deficit. Cardio can just be an help in reaching this goal.
Then the only problem is to find a way (and that i think it’s very subjective) to make that calories intake sustainable, managing hunger and everything…😜
And how to make sure that body uses energy from fat and not from muscles ?
Weight training, high protein diet. You have to do a lot of long duration cardio for the body to resort to taking energy straight from muscle tissue.
It looks like the average of mixed training is higher…
Yer...ok...I understand the science and the evidence...buuuut hols on. There are outliers...I've personally found that cardio is waaaay better for controlling weight.
Sure I understand the evidence but I just don't think it applies all round. Sure weight training SHOULD improve EPOC etc ....but let's face it...if you've been incorporating weights for years like I have ...well I was always a hard gainer....incredibly difficult to gain muscle ...Even in a crazy surplus it was mostly fat I gained when in a gaining fase in 2016...Now at 48 any muscular gains will be pitiful so muscle burning calories etc just won't apply. It's good for nutrients partitioning...but whenever I try and reduce cardio, eat the same (maintenance calories)...any gains in muscle are almost undetectable, I feel like I look worse and not as lean....
Maybe it's because a sedentary job ...my cardio basically is my NEAT since walking 10-12k steps a day is just not possible....Cardio and circuit or weight training combined works well....Weights only ...leads to fat city
What is the fastest Way to lose fat?
The difference between aerobic and resistance is small and more importantly NOT statistically significant.
Brisk walking on an empty stomach is King to just loose fat and spare muscle tissue hands down but takes consistency and discipline
No, climbing mountains with 15 mile approaches and depproaches easily beats brisk walking. you could eat 10k calories during those days and still get shredded. I get crazy ripped from climbing mountains and I don't lose muscle because I eat well and do resistance training
@@derekcraig3617no, doing triathlons fasted for 3 days straight definitely beats that. All I take is a bunch of PED's and I even gain some mass if I end up eating a steak after 🎉
empty stomach cardio has been proven to be negligible when compared to cardio in a fed state
Did you even watch the video at all???
Wrong. Fasted cardio is a myth.
Wondering why this is still news. If you ignore all those idiotic social media influencer and pick good coaches (not celebrity coaches) this is a known fact.
I reduced the speed of this video to 0,75 to make sure I don't miss a thing 😄
Don’t forget exercise reduces appetite and slows down digestion, because the blood is in the muscles instead of the stomach
Serquit
There are quite a few and no one includes training: low-carb diet, ketogenic diet, intermittent fasting, prolonged fasting. That's it.
I think you misunderstood, the video title wasn't a question.
1kg muscle just burn like 10-15 kcal. Gaining muscle is not simple. How is it important for fat loss? I didn’t get it
For an untrained person, building muscle is actually quite simple.
Yes for a gymrat that has 15 gym experience, gaining one pound extra is hard.
That's a pretty disingenuous argument. The base rate of an extra KG being that low is for complete sedentary individuals. So if you grew 10kg of muscle mass through resistance training you'd be increasing your BMR by 100-150 calories per day, or a free donut every 2 days even if you don't really move at all.
If you do actually move, that number would be higher. As an example, I just looked up a walking calorie calculator and a 70kg male walking 4km in 1 hour burns 244 calories, but at 80kg they burn 279, and increase of 14%. Imagine if every single thing you do all day on top of your BMR (NEET, and exercises) also burn 14% more calories on top of the "free" 100-150 you gain just by existing with more muscle. That's why it's described as an investment in the future since it takes a long time to build but pays off greatly in the end.
He sounds like hes advocating for CrossFit indirectly.
Math vs Science
What?
What about hypertrophy training?
Just stop eating and you will lose as much as you wish old as world
Sprinting and/or HIIT is the best type of workout for fat loss. Even more so than strength training
I haven't heard something so stupid for a long time.. average strength training consumes about 500 kcal per hour, the optimal is about four to five hours a week, or 2000-2500 kcal weekly volume. A good level runner, cyclist, rower, etc. spends about 1000 kcal per hour with fatmax aerobic training, for rowers and cyclists the optimal amount is, for example, 14 hours a week, or 14 000 kcal..
It's not all about calories burned during exercise, there's other factors at play. Weight training increases muscle size, which means that you'll eventually burn more calories at rest, since you're a bigger person. Cardio training, for the most part, just doesn't do this. Incredibly, he talks about all of this in the video.
Menno, your door looks fancy as fuck 👍
But you barely burn calories with resistance training when compared to cardio.
👏👏👏👏
I don’t care what any study says - there is no way that either weight training or cardio don’t effect my appetite. When I have weight trained during the day I wake up in the middle of the night and my stomach is screaming.
Start tracking your macros. Play around with the balance between fat/carbs, eat excess protein and don’t go crazy on calorie deficit. You might not even need a deficit if you are untrained. I lost a ton of fat coming back from an injury while eating more than while I was injured with no hunger. It also can take a couple months to get used to extra activity.
Also, studies are done on many people. Some might not follow the normal result. That said, it's probably a function of how you eat and ehat your body expects.
Fta.