Training Programs for Loss of Fat Tissue and Changes in Body Composition in Obese Individuals: A Systematic Review

Abstract

It is widely recognized that strength training combined with dietary adjustments yields excellent results in reducing fat tissue in obese individuals. The purpose of this study was to identify the most effective training program and optimal number of weekly training sessions for reducing fat and maintaining body composition in obese individuals. The analysis included papers from the following electronic databases: PubMed/Medline, CINAHL, Embase, Open-J-Gate, Web of Science, EBSCO, Google Scholar, and KoBSON. The search covered works published between 2010 and 2024. Results indicated that strength training programs are the most effective for reducing adipose tissue and maintaining body composition, with a minimum of three training sessions per week being necessary. Additionally, a balanced diet with appropriate proportions of carbohydrates, fats, and proteins is essential. Future research should focus on developing training programs with fewer than three strength training sessions per week, combined with dietary adjustments, to positively impact body composition and fat loss.