How a group of unfit women lost 21% body fat and added 15% muscle mass in just 12 weeks

Losing weight and gaining muscle are two of the most common goals among adults looking to get in shape. What if both could be done in a healthy and motivating way without taking any drugs or supplements? A new study shows that combining two popular wellness strategies: time-restricted eating and high-intensity functional training can lead to remarkable improvements in body composition and cardiometabolic health, especially for women struggling with obesity. .

The study, led by researchers Ranya Ameur and Rami Maaloul of the University of Sfax in Tunisia, included 64 inactive obese women who were randomly assigned to one of three groups: time-restricted eating (TRE), functional training of ‘high intensity (HIFT). ), or a combination of both (TRE-HIFT). Over the course of 12 weeks, researchers tracked changes in participants’ weight, body fat, muscle mass, blood pressure, cholesterol levels, and more.

Fitness regimen not for the faint of heart

So what exactly is time-restricted eating? Simply put, it’s a form of intermittent fasting where you limit your food intake to a specific window of time each day. In this study, participants in the TRE and TRE-HIFT groups were asked to consume all their meals and snacks between 8 am and 4 pm, fasting for the remaining 16 hours. The beauty of this approach is this there are no strict rules about what or how much to eat during the “eating window” – the focus is exclusively on time.

High-intensity functional training, on the other hand, is a type of exercise that combines aerobic and resistance training in short, intense bursts. HIFT workouts typically involve performing a series of functional movements (think squats, lunges, push-ups) at a high intensity for 20-30 seconds, followed by a short rest period. In this study, participants in the HIFT and TRE-HIFT groups attended three 60-minute HIFT sessions per week.

After 12 weeks, the results were amazing. Participants in all three groups saw significant reductions in weight, body fat and waist circumference. However, those in the TRE-HIFT group experienced the most dramatic changes, losing an average of 12% of their body weight and 21% of their body fat. They also gained an impressive 15% more muscle mass compared to the TRE group.

But the benefits didn’t stop there. The TRE-HIFT group also showed the greatest improvements in markers of cardiometabolic health such as blood pressure, cholesterol levels and insulin sensitivity. In fact, their total cholesterol dropped by 29%, while their “bad” LDL cholesterol dropped by 48%. These changes suggest a substantially lower risk of developing chronic diseases such as heart disease and type 2 diabetes.

Interestingly, even though the TRE group did not exercise, they still experienced significant weight loss and a reduction in body fat, an average of 10% and 11%, respectively. This finding supports the idea that when it comes to weight management, when you eat can be just as important as what you eat. By limiting their food intake to an 8-hour window, the participants likely consumed fewer calories overall without even trying.

TRE-HIFT is not just for women

So what makes the TRE-HIFT combination so powerful? Researchers believe it creates a “synergistic effect” where the benefits of each intervention are amplified. During periods of fasting, the body switches from burning sugar to burning fat for fuel. This metabolic shift, along with the intense energy demands of HIFT workouts, can accelerate fat loss while preserving or even increasing muscle mass. In addition, both fasting and exercise are known to improve insulin sensitivity and reduce inflammation, which could explain the impressive changes in markers of cardiometabolic health.

Although the study focused on obese women, the researchers believe these strategies could benefit a wide range of people looking to improve their health and fitness. However, they caution that fasting and high-intensity exercise may not be right for everyone, especially those with certain medical conditions or a history of eating disorders. As always, it’s best to consult with a health professional before making any significant changes to your diet or exercise routine.

As promising as these findings are, it’s important to note that the study had some limitations. The sample size was relatively small and the intervention period was only 12 weeks. Longer-term studies with more diverse participants are needed to fully understand the potential benefits and risks of combining TRE and HIFT.

Nevertheless, this study provides a compelling case for the power of lifestyle interventions to promote weight loss and metabolic health. In a world where obesity and chronic disease are on the rise, simple and sustainable strategies like time-restricted eating and high-intensity functional training offer some hope.

So if you want to start your health journey, consider trying this dynamic duo. With a little discipline and dedication, you may discover a leaner, stronger, and healthier version of yourself. And the best part? You won’t have to spend hours counting calories or walking on the treadmill. Just eat mindfully, move intensely and let your body do the rest.