Developing dietary strategies to maintain muscle mass and strength during weight loss is critical as the prevalence and incidences of obesity and physical dysfunction (e.g., sarcopenia and dynapenia) continue to rise in the US population, along with obesity-related conditions (e.g., cardiovascular disease, stroke, type 2 diabetes, and certain types of cancers; (Buford et al.
Kotarsky, CJ, Christensen, BK, Miller, JS, and Hackney, KJ. Effect of progressive calisthenic push-up training on muscle strength and thickness. J Strength Cond Res 32(3): 651-659, 2018-Calisthenics, a form of resistance training, continue to increase in popularity; however, few studies have examined their effectiveness for muscle strength improvement. The purpose of this study was to determine whether progressive calisthenic push-up training (PUSH) is comparable with traditional bench press training (BENCH) as a technique for increasing muscle strength and thickness. Twenty-three healthy, moderately trained men (mean ± SD: age 23 ± 6.8 years) completed the study. Subjects were randomly assigned to PUSH (n = 14) and BENCH (n = 9) groups and were trained 3 days per week for 4 weeks. Muscle thickness (MT), seated medicine ball put (MBP), 1 repetition maximum (1RM) bench press, and push-up progression (PUP) were measured before and after training. Results revealed significant increases in 1RM (p < 0.001) and PUP (p < 0.001) for both groups after training. The increase in PUP was significantly greater for PUSH (p < 0.001). No significant differences were found within groups for MT and MBP (p > 0.05). This study is the first to demonstrate that calisthenics, using different progressive variations to maintain strength training programming variables, can improve upper-body muscle strength.
Weight loss through dietary and exercise intervention is commonly prescribed but is not effective for all individuals. Recent studies have demonstrated that circulating microRNA (miR) biomarkers could potentially be used to identify individuals who will likely lose weight through diet and exercise and attain a healthy body weight. However, accurate detection of miRs in clinical samples is difficult, error-prone, and expensive. To address this issue, we recently developed iLluminate—a low-cost and highly sensitive miR sensor suitable for point-of-care testing. To investigate if miR testing and iLluminate can be used in real-world obesity applications, we developed a pilot diet and exercise intervention and utilized iLluminate to evaluate miR biomarkers. We evaluated the expression of miRs-140, -935, -let-7b, and -99a, which are biomarkers for fat loss, energy metabolism, and adipogenic differentiation. Responders lost more total mass, tissue mass, and fat mass than non-responders. miRs-140, -935, -let-7b, and -99a, collectively accounted for 6.9% and 8.8% of the explained variability in fat and lean mass, respectively. At the level of the individual coefficients, miRs-140 and -935 were significantly associated with fat loss. Collectively, miRs-140 and -935 provide an additional degree of predictive capability in body mass and fat mass alternations.
Background: Evenness of protein intake is associated with increased lean mass, but its relationship with muscle strength and performance is uncertain. Objectives: We determined the association of evenness of protein intake with lean mass, muscle strength and endurance, and functional ability. Design: This was a cross-sectional study. Setting: Data were collected at a research university in the upper midwestern United States. Participants: One hundred ninety-two healthy women, aged 18 to 79 years, mean ± SEM 41.9 ± 1.3, completed the study. Measurements: Dietary intake was assessed using 3-day food diaries verified with food frequency questionnaires. To assess evenness of protein intake, the day was divided into 3 periods: waking to 11:30, 11:31 to 16:30, and after 16:30. Lean mass was measured with dual energy X-ray absorptiometry. Lower-body muscle strength and endurance were determined using isokinetic dynamometry. Upper-body muscle strength was maximal handgrip strength. Functional ability was assessed using 6-m gait speed and 30-second chair stand tests. Accelerometry measured physical activity. Results: Intakes of 25 g or more of protein at 1 or more of the 3 periods was positively associated with lean mass (β ± S.E.; 1.067 ± 0.273 kg, P < .001) and upper-body (3.274 ± 0.737 kg, P < .001) and lower-body strength (22.858 ± 7.918 Nm, P = .004) when controlling for age, body mass index, physical activity, and energy and protein intakes. Consuming at least 0.24 g/kg/period for those under 60 years and 0.4 g/kg/period for those 60 years and older was related to lean mass (0.754 ± 0.244 kg, P = .002), upper-body strength (2.451 ± 0.658 kg, P < .001), and lower-body endurance (184.852 ± 77.185 J, P = .018), controlling for the same variables. Conclusions: Evenness of protein intake is related to lean mass, muscle strength, and muscular endurance in women. Spreading protein intake throughout the day maximizes the anabolic response to dietary protein, benefiting muscle mass and performance.
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