Train Smart

Australian Natural Bodz - - Contents -

Rapid weight loss with­out los­ing mus­cle. Make ev­ery rep count. 10 min­utes of ex­er­cise still works for weight. loss. The slower your reps the faster your mus­cles grow. Pull-over for max­i­mum mus­cle gains.

Sports sci­en­tists at the Univer­sity of Illi­nois at Chicago may have stum­bled on the best way for over­weight people to lose weight. Their study sug­gests that a com­bi­na­tion of in­ter­mit­tent fast­ing and car­dio train­ing re­sults in con­sid­er­able weight loss while main­tain­ing lean body mass. The pub­li­ca­tion of the sci­en­tists’ study in Obe­sity, is a tri­umph for the in­ter­mit­tent fast­ing move­ment. They ar­gue that the hu­man body is ca­pa­ble of func­tion­ing per­fectly well for hours with­out tak­ing in food. When this hap­pens it starts burn­ing body fat, and hold­ing on to mus­cle tis­sue. Re­spected sci­en­tists and tra­di­tional train­ers ad­vise ath­letes who want to lose weight to con­cen­trate on eat­ing small quan­ti­ties of food dur­ing the day. This is be­lieved to keep the body’s en­ergy burn­ing topped up and to pre­vent the break­down of mus­cle mass. This is ex­actly the op­po­site ad­vice from what the sup­port­ers of in­ter­mit­tent fast­ing rec­om­mend. Surabhi Bhutani’s pub­li­ca­tion in Obe­sity backs up the in­ter­mit­tent fasters. Bhutani did an ex­per­i­ment with 64 obese but healthy people, with an aver­age BMI of 35. Her ex­per­i­ment lasted 12 weeks. Bhutani di­vided her sub­jects into four groups of 16 test sub­jects in each. The first group did noth­ing at all dur­ing the ex­per­i­ment and func­tioned as the con­trol group.

The sec­ond group did a kind of in­ter­mit­tent fast­ing, eat­ing only a quar­ter of the amount of calo­ries they nor­mally would on al­ter­nate days [Al­ter­nate day fast­ing]. On those days the sub­jects con­sumed one meal – of 450 kcal – that con­sisted of 22-26 per­cent protein in en­ergy terms. The third group did car­dio train­ing on sta­tion­ary bikes and cross train­ers three times a week [Ex­er­cise]. At the start of the study the sub­jects ex­er­cised for 25 min­utes at 60 per­cent of their max­i­mal heart rate; by week 12 they’d in­creased that to 40 min­utes at 75 per­cent of their max­i­mal heart rate. And the fourth group did both ex­er­cise and in­ter­mit­tent fast­ing [Com­bi­na­tion]. The sub­jects trained on the days that they ate just one meal. The re­sults showed that the com­bined ap­proach worked un­ex­pect­edly well. The sub­jects in the com­bi­na­tion group lost twice as much weight than the sub­jects who only fasted, but they lost hardly any lean body mass. What’s more, the com­bi­na­tion of in­ter­mit­tent fast­ing and car­dio im­proved the sub­jects’ choles­terol lev­els more than the other ap­proaches. “The com­bi­na­tion of al­ter­nate day fast­ing plus ex­er­cise may be im­ple­mented as a vi­able life­style in­ter­ven­tion to help obese in­di­vid­u­als lose weight, re­tain lean mass, and lower their risk of coro­nary heart dis­ease”, the re­searchers con­clude.

Ref­er­ence: Obe­sity (Sil­ver Spring). 2013 Jul;21(7):1370-9.

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