Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
In combination with protein supplementation, this comprehensive training approach has more effect on body composition than just strength training
A third group worked out with with weights 4 times a week, and trained the major muscle groups twice a week with basic exercises. The subjects did 2 sets per exercise. They also did an interval training twice a week, during which they sprinted for 3 times 30 seconds, and rested for 4 minutes between the sprints. [P + RT]
The third group [PRISE] did strength training once a week with "medicine balls, physioballs, rubber tubes, and bands, which were incorporated into dynamic warm-up, footwork and agility drills, resistance and power movements, and core and body weight. exercises (eg, lunges, squats, and jumping rope)."
In addition, this group did one hour of endurance training once a week, and once a week a flexibility training with stretching yoga or Pilates exercises. This group did one interval training weekly too.
More details about the training programs can be found in the figure below. Click on it for a readable version.
Fat mass decreased in all groups, but the decrease was the greatest in the PRISE group.
The amount of abdominal fat [VAT] only decreased in the groups that combined protein supplementation with exercise. And again, this decrease was most convincing in the PRISE group.
"We found that whey protein combined with a comprehensive exercise training program is associated with the greatest improvements in total and regional body composition, as well as cardiometabolic disease risk variables, and should be considered as an effective lifestyle intervention for overweight and obese adults."