Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Spare Muscle Mass and Power, Lose the Fat


The goal of many athletes and exercisers is to "get cut" or to lose excess fat while at the same time retaining muscle mass and power. Unfortunately, it is not possible to lose copious amounts of fat without incurring some loss of muscle mass. The reason for this is because at any given moment during a day and even during exercise, the human body does not exclusively make use of a single substrate or energy-producing substance such as carbohydrate, protein or fat. As mentioned in previous articles, substrate utilization is exercise intensity dependent - that is higher intensity exercise will rely more heavily on carbohydrate but will still metabolize small quantities of protein and fat. Likewise, during low intensity, extended duration exercise the body will rely more heavily on fat utilization yet still receive a percentage of the energy yield from protein and carbohydrate.

The key to fat loss that spares muscle mass and power is to shift energy balance in the favor of increased expenditure. In my opinion, the source of this energy expenditure is irrelevant - as long as a negative caloric intake is achieved. Here's why: long periods of extended cardiovascular exercise tends to metabolize more fat but a major drawback is that it has a muscle wasting effect (look at the build of any marathoner). This is due to the fact that cortisol (a protein catabolizing hormone) levels are increased for long periods of time. Also, during endurance type exercise, amino acids from muscle tissues are required to keep blood glucose levels normal should liver glycogen (stored carbohydrate) levels deplete. Lastly, during endurance-type exercise, only the low threshold Type I muscle fibers will be activated, resulting in little to no stimulation/training of the larger and more powerful Type IIA and B fibers.

Therefore, the best advice for individuals wanting to "cut" while preserving muscle mass and power is to perform high intensity interval training (HIIT). Interval training is a unique form of training that utilizes short periods (3-5 min.) of intense running (close to maximal capacity/VO2max) separated by rest periods of the 2-3 times the same duration. The intensity of interval training allows for a greater power output (greater energy expenditure in less time) and the activation of the large Type II muscles, thus preserving power and strength gains. Also, since Type IIA fibers exhibit some of the qualities of Type I muscle fibers (endurance muscle), performing interval training will actually lead to greater increases in fitness, since a larger quantity of muscle will be stimulated by the increased power output.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.


MORE RESOURCES:

Before & After: How Mahina Maintains a 40-Pound Weight Loss, 4 Years Later
FitSugar.com
As part of our Before & After series, we've met quite a few hardworking women in the middle or at the end of their weight-loss journeys. But what happens next? Mahina, our newest Before & After success story, details how she maintains the dramatic ...



Hacker resurrects late atheist Hitchens on Easter to push weight loss drug
Daily Caller
Yair Rosenberg, a writer for Tablet Magazine, deadpanned, “Normally, I'd be skeptical of miracle weight loss claims, but since so many journalists are tweeting about it, it must be true.” An online ad says the supplement has sold out in most major ...



breakthrough may lead to weight loss 'holy grail'
Fox News
For the first time, researchers have identified brown fat in a living human – a find that could lead to development of future weight loss treatments. Using magnetic resonance imaging (MRI) scans, researchers from Warwick Medical School, University ...



Examiner.com

Kim Kardashian launches low-carb ketogenic Atkins diet for wedding weight loss
Examiner.com
Kardashian has credited the Atkins diet for her jaw-dropping 56-pound weight loss, which she achieved just six months after giving birth to daughter North in June 2013. Kim's weight-loss plan was a low-carb, high-fat ketogenic-style diet known for ...

and more »


Weight Loss Drug Acknowledges Struggle
MediaPost Communications
The spot -- which will air on numerous channels including Lifetime, Oxygen and AMC – presents the drug as a targeted approach to weight loss, that, when combined with diet and increased activity, may help some patients lose weight and keep it off.
Drug campaign shows weight management strugglesHealio

all 2 news articles »


Examiner.com

Debbie Gibson's Lyme disease caused extreme weight loss: Slams Botox as toxin
Examiner.com
Singer Debbie Gibson said her recent dramatic weight loss was due to Lyme disease. Gibson said she was diagnosed with Lyme disease last year, and has experienced a lot of pain and discomfort during her long, difficult recovery. Gibson said she suddenly ...
Debbie Gibson Blames Extreme Weight Loss on Terrifying Battle with DiseaseExtra
Debbie Gibson reveals she has Lyme diseaseNew York Daily News
Debbie Gibson has Lyme diseaseUPI.com
India.Com Health -TooFab.com -Life & Style Weekly
all 48 news articles »


UPI.com

Rosie O'Donnell tweets weight-loss pic
UPI.com
LOS ANGELES, April 20 (UPI) -- Rosie O'Donnell has posted before-and-after photos of her nearly 50-pound weight loss, after undergoing vertical gastric sleeve surgery last year. "Almost 50 lbs off - I can see it now," the 52-year-old recently tweeted.
Rosie, Al, and Other Extreme Celebrity Weight Loss StoriesEast Idaho News

all 5 news articles »


ABC News

Rosie O'Donnell is down nearly 50 pounds.
ABC News
... loss in a before-and-after photo of herself posted on Twitter this past Thursday. "Almost 50 lbs off -- I can see it now," the 52-year-old "View" alum wrote. O'Donnell recently revealed that she underwent weight-loss surgery a year after she had a ...
Rosie O'Donnell showcases 50-pound weight loss 9 months after bariatric surgeryExaminer.com
50 Pounds Off! Rosie O'Donnell Reveals Big-Time Weight Lossfox8.com

all 125 news articles »


Financial Express

'Holy Grail' of weight loss?
WFTV Orlando
There are currently no existing weight loss therapies focusing on brown fat, but one the study's author says if a treatment could be developed, it might be the, "holy grail" of weight loss. Basically, you'd be able to burn bad fat without exercising ...
For the first time, scientists use MRI to identify brown fat in a living adultMedical News Today

all 35 news articles »


The Inquisitr

Study: (Active) Gaming, Diet Effective For Weight Loss
The Inquisitr
To perform the study, 75 obese or overweight children were divided into two groups, both of which were enlisted in a weight-loss program. One group just completed the program, while the other were given a gaming console, motion-capture device and two ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.