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Therefore, by training legs 8 days before a bodybuilding contest we ensure that there is no water retention on the leg muscles the day of the show due to recovery,» B.S.B. said. «At this time, we are not able to provide a training program for them.»

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The weight-training regimen, which Mr. Zabel said he followed with an emphasis on the quadriceps and glutes, has proved effective for him.

The diet also appears to be working, a recent study shows. A group of 10 young, lean male subjects had their caloric intake in two study groups: the control group consumed a normal diet, and the weight-training group dieted to lose weight. Over four weeks, the group that was trained gained weight, indicating that the exercises helped to fuel the weight loss.

«When the training program is performed, which is every three to four days a week, it seems to work, and it seems to be more efficient,» said James N. Yip, the author of the study. With a weight-training program that he recommends, subjects lose 1 to 2 pounds weekly in the first two weeks; then as they gain weight, it takes 1 1/2 to 2 1/2 weeks to return to the maintenance level, he said. «You get more out of it.»

The exercises themselves provide plenty of benefit, said Dr. G. William Reardon, the director of the Institute for Integrative Medicine in Berkeley, Calif., formerly the director of the National Institute for Occupational Safety and Health. «It has been shown that many people are stronger when they do high-intensity strength training, and the strength-training exercises give these muscles an electrical drive to strengthen the muscles,» he said.

The studies have their limitations, of course. To gauge whether aerobic exercise stimulates more fat loss than resistance exercise, Dr. Reardon and some colleagues conducted a study that compared the diets of 15 active men during different time periods: the first six weeks of training with no exercise, training with 30 minutes a week of resistance training on four occasions, and then a final 16 weeks of resistance training with 30 to 50 minutes of aerobic exercise three times a week.

The resistance group gained 6.6 pounds and the exercisers lost 4.7 pounds in six weeks on a low-carbohydrate, moderate-protein diet, while the control group lost 3.5 pounds and gained 3.7 pounds in six weeks on a diet that was low in saturated fat but high in carbohydrates.

The results suggested that the aerobic training appeared to have a positive effect that would benefit people

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