Optimizing Bodybuilding Training Frequency for Weight Loss and Psychological Well-Being in Overweight Individuals: A 12-Week Study
Wei Chen 1*, Syahrul Ridhwan Morazuki 1
Journal of Angiotherapy 8(8) 1-15 https://doi.org/10.25163/angiotherapy.889969
Submitted: 10 June 2024 Revised: 05 August 2024 Published: 14 August 2024
Abstract
Background: The increasing incidence of overweight and obesity raises a global public health challenge, with overweight individuals (BMI 25–29.9) at higher risk for chronic diseases like cardiovascular conditions and diabetes (WHO, 2024). While lifestyle changes, including dieting and exercise, are key strategies for weight management, bodybuilding is gaining attention for its potential in fat loss and improving body composition. However, the optimal frequency for bodybuilding sessions in overweight individuals remains unclear. This study explores the effects of different training frequencies on body weight, BMI, and fat loss. Methods: This cross-sectional study involved 90 participants, all classified as overweight (BMI 25–29.9). Participants were recruited through online advertisements and were divided into three groups, each following a 12-week bodybuilding training regimen with varying frequencies: twice, thrice, or five times weekly. Baseline body weight and BMI were recorded before training, and changes were assessed at the end of the program. A short questionnaire evaluated the effects of the training on weight loss, body composition, and psychological outcomes. Results: This study involved 90 participants, primarily aged 25-34 (48.9%). The demographic analysis revealed that males constituted 66.7% of the sample, exhibiting a mean weight loss of 75.23 pounds (p < 0.001) after 12 weeks of bodybuilding training, effectively rejecting the hypothesis that bodybuilding training has no significant impact on weight loss. Additionally, while no significant differences in weight loss were observed based on training frequency (F(2, 87) = 0.791, p = 0.457), both weight loss and body mass index (BMI) significantly improved with training. Conclusion: Overall, regular bodybuilding training positively influenced weight loss, body composition, and psychological well-being.
Keywords: Bodybuilding, Weight Loss, BMI Reduction, Fat Loss, Training Frequency, Physical Fitness.
References
Aboshkair, K. A., Mohammed, M., & Noori, R. A. Effect of Circuit Training on BMI and Health Physical Fitness of Overweight Female Students. https://doi.org/10.53730/ijhs.v7n3.14594.
Alves, A. S. R., Venancio, T. L., Honorio, S. A. A., & Martins, J. M. C. (2019). Multicomponent training with different frequencies on body composition and physical fitness in obese children. Anais da Academia Brasileira de Ciências, 91(04), e20181264. https://doi.org/10.1590/0001-3765201920181264.
Aziz, M. N. F. A., Rahim, N. A., Shalan, N. A. M., Malek, N. F. A., & Nadzalan, A. M. (2020). The effect of weight training on muscle strength, muscle endurance and body composition among overweight individuals. International Journal of Scientific and Technology Research, 9(4), 1798-1801. http://www.ijstr.org/final-print/apr2020/The-Effect-Of-Weight-Training-On-Muscle-Strength-Muscle-Endurance-And-Body-Composition-Among-Overweight-Individuals.pdf
Barakat, C., Pearson, J., Escalante, G., Campbell, B., & De Souza, E. O. (2020). Body recomposition: can trained individuals build muscle and lose fat at the same time?. Strength & Conditioning Journal, 42(5), 7-21. https://doi.org/10.1519/SSC.0000000000000584.
Basso, J. C., Oberlin, D. J., Satyal, M. K., O’Brien, C. E., Crosta, C., Psaras, Z., ... & Suzuki, W. A. (2022). Examining the effect of increased aerobic exercise in moderately fit adults on psychological state and cognitive function. Frontiers in Human Neuroscience, 16, 833149. https://doi.org/10.3389/fnhum.2022.833149.
Batrakoulis, A., & Fatouros, I. G. (2022). Psychological adaptations to high-intensity interval training in overweight and obese adults: A topical review. Sports, 10(5), 64. https://doi.org/10.3390/sports10050064.
Bellicha, A., van Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., ... & Oppert, J. M. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 22, e13256. https://doi.org/10.1111/obr.13256.
Campa, F., Maietta Latessa, P., Greco, G., Mauro, M., Mazzuca, P., Spiga, F., & Toselli, S. (2020). Effects of different resistance training frequencies on body composition, cardiometabolic risk factors, and handgrip strength in overweight and obese women: A randomized controlled trial. Journal of Functional Morphology and Kinesiology, 5(3), 51. https://doi.org/10.3390/jfmk5030051.
Cervantes, J., & Hernández, J. (2017). Effect of high-intensity and concurrent training in body composition in Costa Rican overweight and obese women. Arch Sports Med, 1(2), 65-74. https://doi.org/10.36959/987/231.
Chin, E. C., Yu, A. P., Lai, C. W., Fong, D. Y., Chan, D. K., Wong, S. H., ... & Siu, P. M. (2020). Low-frequency HIIT improves body composition and aerobic capacity in overweight men. Medicine & Science in Sports & Exercise, 52(1), 56-66. https://doi.org/10.1249/MSS.0000000000002097.
Colquhoun, R. J., Gai, C. M., Aguilar, D., Bove, D., Dolan, J., Vargas, A., ... & Campbell, B. I. (2018). Training volume, not frequency, indicative of maximal strength adaptations to resistance training. The Journal of Strength & Conditioning Research, 32(5), 1207-1213. https://doi.org/10.1519/JSC.0000000000002414.
Devi, B., Khandelwal, B., & Das, M. (2017). Application of Bandura’s social cognitive theory in the technology enhanced, blended learning environment. International Journal of Applied Research, 3(1), 721-724. https://d1wqtxts1xzle7.cloudfront.net/103945807/3-1-145-668-libre.pdf?
Foulis, S. A., Hughes, J. M., Spiering, B. A., Walker, L. A., Guerriere, K. I., Taylor, K. M., ... & Friedl, K. E. (2023). US Army basic combat training alters the relationship between body mass index and per cent body fat. BMJ Mil Health, 169(4), 340-345. https://doi.org/10.1136/bmjmilitary-2021-001936.
Franco, C. M., Carneiro, M. A., de Sousa, J. F., Gomes, G. K., & Orsatti, F. L. (2021). Influence of high-and low-frequency resistance training on lean body mass and muscle strength gains in untrained men. The Journal of Strength & Conditioning Research, 35(8), 2089-2094. https://doi.org/10.1519/JSC.0000000000003145.
Giurgiu, A., & Han?iu, I. (2020). Body Shaping Through Aerobic Training In The Gym In Adult Women. Studia Universitatis Babe?-Bolyai Educatio Artis Gymnasticae, 97-107. https://doi.org/10.24193/SUBBEAG.65(4).35.
Gomes, G. K., Franco, C. M., Nunes, P. R. P., & Orsatti, F. L. (2019). High-frequency resistance training is not more effective than low-frequency resistance training in increasing muscle mass and strength in well-trained men. The Journal of Strength & Conditioning Research, 33, S130-S139. https://doi.org/10.1519/JSC.0000000000002559.
Hu, M., Shi, Q., Sun, S., Hong, H. I., Zhang, H., Qi, F., ... & Nie, J. (2022). Effect of a low-carbohydrate diet with or without exercise on anxiety and eating behavior and associated changes in cardiometabolic health in overweight young women. Frontiers in Nutrition, 9, 894916. https://doi.org/10.3389/fnut.2022.894916.
Jakicic, J. M., Rogers, R. J., Davis, K. K., & Collins, K. A. (2018). Role of physical activity and exercise in treating patients with overweight and obesity. Clinical chemistry, 64(1), 99-107. https://doi.org/10.1373/clinchem.2017.272443
Karami, H., Dehnou, V. V., Nazari, A., & Gahreman, D. (2021). Regular training has a greater effect on aerobic capacity, fasting blood glucose and blood lipids in obese adolescent males compared to irregular training. Journal of Exercise Science & Fitness, 19(2), 98-103. https://doi.org/10.1016/j.jesf.2020.11.003.
Kim, J. H., & Kim, J. S. (2023). Effect of bodybuilding athletes’ weight loss method on performance factors and immune function. Journal of exercise rehabilitation, 19(6), 357. https://doi.org/10.12965/jer.2346552.276.
Lalu, V., & DellaValle, D. (2018, May). Describing Weight Regain Methodologies of Male Competitive Natural Bodybuilders. In Medicine And Science In Sports And Exercise (Vol. 50, No. 5, Pp. 504-504). Two Commerce Sq, 2001 Market St, Philadelphia, Pa 19103 Usa: Lippincott Williams & Wilkins. https://doi.org/10.1249/01.mss.0000536740.58599.58.
Liao, C. D., Tsauo, J. Y., Wu, Y. T., Cheng, C. P., Chen, H. C., Huang, Y. C., ... & Liou, T. H. (2017). Effects of protein supplementation combined with resistance exercise on body composition and physical function in older adults: a systematic review and meta-analysis. The American journal of clinical nutrition, 106(4), 1078-1091. https://doi.org/10.3945/ajcn.116.143594.
Liu, H., Gipson, T. A., Puchala, R., & Goetsch, A. L. (2019). PSX-9 Relationships among body condition score, linear measures, body mass index, and growth performance of yearling Alpine doelings. Journal of Animal Science, 97(Supplement_3), 465-466. https://doi.org/10.1093/jas/skz258.917.
Lopez, P., Taaffe, D. R., Galvão, D. A., Newton, R. U., Nonemacher, E. R., Wendt, V. M., ... & Rech, A. (2022). Resistance training effectiveness on body composition and body weight outcomes in individuals with overweight and obesity across the lifespan: a systematic review and meta-analysis. Obesity Reviews, 23(5), e13428. https://doi.org/10.1111/obr.13428.
Lupu, G. S. (2021). Nutritional Supplements and their Use Weights amongst the Amateur Bodybuilders. Bulletin of the Transilvania University of Brasov. Series IX: Sciences of Human Kinetics, 217-224. https://doi.org/10.31926/but.shk.2021.14.63.1.28.
Makiel, K., Suder, A., Kasza, S., & Kubasiak, K. (2020). Body composition and dietary patterns in professional and amateur bodybuilders. Anthropological Review, 83(2), 225-238. https://doi.org/10.2478/anre-2020-0016.
Miller, T., Mull, S., Aragon, A. A., Krieger, J., & Schoenfeld, B. J. (2018). Resistance training combined with diet decreases body fat while preserving lean mass independent of resting metabolic rate: a randomized trial. International journal of sport nutrition and exercise metabolism, 28(1), 46-54. https://doi.org/10.1123/ijsnem.2017-0221
Petridou, A., Siopi, A., & Mougios, V. (2019). Exercise in the management of obesity. Metabolism, 92, 163-169. https://doi.org/10.1016/j.metabol.2018.10.009.
Pina, F. L., Nunes, J. P., Schoenfeld, B. J., Nascimento, M. A., Gerage, A. M., Januário, R. S., ... & Oliveira, A. R. (2020). Effects of different weekly sets-equated resistance training frequencies on muscular strength, muscle mass, and body fat in older women. The Journal of Strength & Conditioning Research, 34(10), 2990-2995. https://doi.org/10.1519/JSC.0000000000003130.
Ralston, G. W., Kilgore, L., Wyatt, F. B., Buchan, D., & Baker, J. S. (2018). Weekly training frequency effects on strength gain: a meta-analysis. Sports medicine-open, 4, 1-24. https://doi.org/10.1186/s40798-018-0149-9.
Ribeiro, A. S., Nunes, J. P., & Schoenfeld, B. J. (2019). Should competitive bodybuilders ingest more protein than current evidence-based recommendations?. Sports Medicine, 49, 1481-1485. https://doi.org/10.1007/s40279-019-01111-y.
Ruiz-Castellano, C., Espinar, S., Contreras, C., Mata, F., Aragon, A. A., & Martínez-Sanz, J. M. (2021). Achieving an optimal fat loss phase in resistance-trained athletes: A narrative review. Nutrients, 13(9), 3255. https://doi.org/10.3390/nu13093255.
Rukstela, A., Lafontant, K., Helms, E., Escalante, G., Phillips, K., & Campbell, B. I. (2023). Bodybuilding Coaching Strategies Meet Evidence-Based Recommendations: A Qualitative Approach. Journal of Functional Morphology and Kinesiology, 8(2), 84. https://doi.org/10.3390/jfmk8020084
Rustaden, A. M., Haakstad, L. A., Paulsen, G., & Bø, K. (2017). Effects of BodyPump and resistance training with and without a personal trainer on muscle strength and body composition in overweight and obese women—A randomised controlled trial. Obesity research & clinical practice, 11(6), 728-739. https://doi.org/10.1016/j.orcp.2017.03.003.
Schoenfeld, B. J., Alto, A., Grgic, J., Tinsley, G., Haun, C. T., Campbell, B. I., ... & Trexler, E. T. (2020). Alterations in body composition, resting metabolic rate, muscular strength, and eating behavior in response to natural bodybuilding competition preparation: a case study. The Journal of Strength & Conditioning Research, 34(11), 3124-3138. https://doi.org/10.1519/JSC.0000000000003816.
Setia, M. S. (2016). Methodology series module 3: Cross-sectional studies. Indian journal of dermatology, 61(3), 261-264.
Shakiba, E., Sheikholeslami-Vatani, D., Rostamzadeh, N., & Karim, H. (2019). The type of training program affects appetite-regulating hormones and body weight in overweight sedentary men. Applied Physiology, Nutrition, and Metabolism, 44(3), 282-287. https://doi.org/10.1139/apnm-2018-0197.
Sultana, R. N., Sabag, A., Keating, S. E., & Johnson, N. A. (2019). The effect of low-volume high-intensity interval training on body composition and cardiorespiratory fitness: a systematic review and meta-analysis. Sports Medicine, 49, 1687-1721. https://doi.org/10.1007/s40279-019-01167-w.
Suyanto, E., Mutalazimah, M., & Akhyar, M. (2016). Social Cognitive Theory: The Relationship between Knowledge, Environmental Observation, Outcome Expectation, Self-Efficacy, and Preventive Behavior of Over Weight in Adolescent. International Conference on Public Health. https://doi.org/10.26911/THEICPH.2016.005.
Turpela, M., Häkkinen, K., Haff, G. G., & Walker, S. (2017). Effects of different strength training frequencies on maximum strength, body composition and functional capacity in healthy older individuals. Experimental gerontology, 98, 13-21. https://doi.org/10.1016/j.exger.2017.08.013.
Vecchio, B. L. F. (2022). Body Recomposition: would it be possible to induce fat loss and muscle hypertrophy at the same time?. Brazilian Journal of Kineanthropometry & Human Performance, 24(1). https://doi.org/10.1590/1980-0037.2022v24e86265.
WHO, (2024). Obesity and overweight. https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight
Woodcock, S., & Tournaki, N. (2023). Bandura’s Triadic Reciprocal Determinism model and teacher self-efficacy scales: a revisit. Teacher Development, 27(1), 75-91. https://doi.org/10.1080/13664530.2022.2150285.
Zouhal, H., Ben Abderrahman, A., Khodamoradi, A., Saeidi, A., Jayavel, A., Hackney, A. C., ... & Jabbour, G. (2020). Effects of physical training on anthropometrics, physical and physiological capacities in individuals with obesity: A systematic review. Obesity reviews, 21(9), e13039. https://doi.org/10.1111/obr.13039
View Dimensions
View Altmetric
Save
Citation
View
Share