If your goal is to lose weight and maintain optimal health and fitness, the quality of your exercise and diet regimen matters more than the quantity, says Skidmore College exercise scientist Paul Arciero. The clear benefits of a multi-dimensional exercise regimen that includes resistance exercise, interval sprint exercise, stretching (including yoga or pilates), endurance exercise, and moderate amounts of protein consumed regularly throughout the day have been demonstrated by Arciero.
Arciero enlisted 36 female and 21 male volunteers between the ages of 35 and 57 who could clearly be described as out of shape. They exercised less than 60 minutes per week, had done noresistance training within the last ten years, and could be described as obese or overweight, with an average body mass index of 28.6 and average body fat percentage of 36.6.
Dividing his subjects randomly into three groups, Arciero conducted a 16-week trial in which all subjects consumed the same amount of whey protein — 60 grams daily — but exercised differently. One group was sedentary, another was called on to perform intense resistance training four times per week, and the third followed a multidimensional regimen that included resistance exercise, interval sprint exercise, stretching led by a yoga instructor, and endurance exercise.
When the trial ended, Arciero found that those who had followed the multidimensional regimen showed the greatest:
- health improvements
- reductions in body weight
- reductions in total and abdominal (visceral) fat mass
- reductions in waist circumference
- reductions in blood glucose
- increase in percentage of lean body mass
Interestingly, all groups showed improvements, even those who maintained a sedentary lifestyle during the period and simply ate the assigned daily regimen of 60 grams of whey protein. That finding supports an earlier study by Arciero’s team that found increasing the amount of protein in one’s diet to as much as 35 percent will tend to decrease total and abdominal fat.
To make the regimen easy for the public to remember, Arciero has coined the acronym, “PRISE.”
“After all, it’s about ‘keeping your ‘eye on the PRISE’ in order to achieve optimal health,” he says.
Have you experienced improvements in your health through whey protein or changing your exercise around?
P. J. Arciero, D. Baur, S. Connelly, M. J. Ormsbee. Timed-daily Ingestion of Whey Protein and Exercise Training Reduces Visceral Adipose Tissue Mass and Improves Insulin Resistance: The PRISE Study. Journal of Applied Physiology, 2014; DOI: 10.1152/japplphysiol.00152.2014