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The effectiveness of a multifaceted 10-week weight loss program: a case study
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Abstract(s)
Este estudo de caso examinou a eficácia de um programa multifacetado de perda
de peso de 10 semanas que incorpora jejum intermitente, dieta muito baixa em hidratos
de carbono, treino intervalado de alta intensidade (HIIT) e treino cardiovascular na zona
2. O estudo monitorizou alterações na composição corporal, marcadores de saúde
cardiovascular e níveis de glicose no sangue num único participante, utilizando
ferramentas de monitorização digital e protocolos padronizados de documentação.
Observaram-se melhorias significativas no peso (-11,3%), índice de massa
corporal (-3,47 kg/m²), percentagem de gordura corporal (-9,5%) e circunferência
abdominal (-12,5 cm). A tensão arterial diminuiu de 133/77 mmHg para 120/66 mmHg,
e a frequência cardíaca em repouso reduziu de 55 bpm para 45 bpm. Observou-se um
aumento inesperado na glicose em jejum (de 81 mg/dL para 106 mg/dL). Foram
encontradas fortes correlações entre as alterações no peso, percentagem de gordura
corporal e circunferência abdominal.
Os resultados sugerem que esta abordagem multifacetada pode conduzir a
melhorias significativas na composição corporal e nos marcadores de saúde
cardiovascular, destacando simultaneamente a necessidade de uma avaliação metabólica
abrangente em intervenções de perda de peso.
This case study examined the effectiveness of a 10-week weight loss program incorporating intermittent fasting, a very low carbohydrate diet, high-intensity interval training (HIIT), and zone 2 cardio training. The study tracked changes in body composition, cardiovascular health markers, and blood glucose levels in a single participant, utilizing digital tracking tools and standardized documentation protocols. Significant improvements were observed in weight (-11.3%), body mass index (-3.47 kg/m²), body fat percentage (-9.5%), and abdominal circumference (-12.5 cm). Blood pressure decreased from 133/77 mmHg to 120/66 mmHg, and resting heart rate reduced from 55 bpm to 45 bpm. An unexpected increase in fasting blood glucose was noted (from 81 mg/dL to 106 mg/dL). Strong correlations were found between changes in weight, body fat percentage, and abdominal circumference. The findings suggest that this multifaceted approach can lead to significant improvements in body composition and cardiovascular health markers, while highlighting the need for comprehensive metabolic assessment in weight loss interventions.
This case study examined the effectiveness of a 10-week weight loss program incorporating intermittent fasting, a very low carbohydrate diet, high-intensity interval training (HIIT), and zone 2 cardio training. The study tracked changes in body composition, cardiovascular health markers, and blood glucose levels in a single participant, utilizing digital tracking tools and standardized documentation protocols. Significant improvements were observed in weight (-11.3%), body mass index (-3.47 kg/m²), body fat percentage (-9.5%), and abdominal circumference (-12.5 cm). Blood pressure decreased from 133/77 mmHg to 120/66 mmHg, and resting heart rate reduced from 55 bpm to 45 bpm. An unexpected increase in fasting blood glucose was noted (from 81 mg/dL to 106 mg/dL). Strong correlations were found between changes in weight, body fat percentage, and abdominal circumference. The findings suggest that this multifaceted approach can lead to significant improvements in body composition and cardiovascular health markers, while highlighting the need for comprehensive metabolic assessment in weight loss interventions.
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Keywords
Perda de peso Jejum intermitente Dieta baixa em hidratos de carbono Treino intervalado de alta intensidade Composição corporal Weight los Intermittent fasting Low carbohydrate diet High-intensity interval training Body composition Physical Activity and Sports . Faculdade de Ciências Sociais