Effects of a low-glycemic diet combined with resistance training on body composition in recreational adults
The aim of this study was to examine the effect of combining a low-glycemic index carbohydrate diet with structured strength training on the morphological characteristics of recreational participants. The sample included 16 subjects (8 men and 8 women), aged 19 to 50. The program lasted an average of 87.56 days. Participants followed a low-glycemic dietary regimen six days per week, with a free-choice diet on the seventh day. Strength training was conducted five times per week in the afternoon and consisted of a warm-up, main workout, and cooldown. Morphological measurements were performed using bioelectrical impedance analysis (Tanita BC-587) and a standard tailor's measuring tape. The results showed statistically significant improvements (p < .05) in all monitored parameters, including reductions in body weight, body fat percentage, circumferences, and metabolic age, as well as an increase in total body water. Sex-based analysis revealed that, aside from differences in height and metabolic rate (favoring males), there were no statistically significant differences in progress, suggesting similar program effectiveness across genders. The combination of a low-glycemic index diet and structured strength training can produce significant improvements in body composition among recreational exercisers, regardless of sex.