A recent 9- month study of obese people showed that a program consisting of resistance training (RT), high-intensity interval training (HIIT) and low-to-moderate-intensity steady-state (LISS) exercise produced excellent effects on body composition, cardio-metabolic risk, and exercise tolerance.
Details, please. Participants ate a 45/20/35 CHO/PRO/FAT diet consisting of 2000-2500 kcal/day.
RT was performed 2-3 times per week. A total of 54 minutes of HIIT and 2 (optional) LISS sessions were performed weekly.
Resistance training consisted of 20 minutes of circuit training, free weights and exercise bands. One compound exercise per muscle group ( 10 exercises total), 50%1RM, 15-20 reps each exercise. Rest interval (RI) was 30 seconds, and the circuit was repeated 3 times.
The HIIT was performed on a cycle with a 5 minute warmup. HIIT was done for 10 minutes at a 1:1 work-to-rest ratio for 15-30 seconds each, followed by a 5 minute cool-down.
This could be a template for obese individuals to follow with good results.
A better program would entail the following:
Reduce the carb intake and get 1.5kg protein/ kg of bodyweight daily ( at least 20g per meal.) After weight-loss plateaus, reduce total caloric consumption by 20% for 2-6 weeks or until another plateau is reached.
Perform high-intensity strength training ( heavier weight of >75% 1RM), and several short HIIT sessions of sprinting or other weight-bearing exercises.
Oliver can unleash his inner Stan by following this template. You can, too.
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