Saturday, August 23, 2008

FAT LOSS (1b) YOUR BIGGEST MISTAKE


VERY LOW CALORIE DIET ; FAT LOSS SABOTAGE

When we're bombarded with images of gorgeous celebrities who seem to lose weight in record time, it's no wonder we're often tempted to cut our already low calorie intakes in an effort to shift an extra pound or two each week.But surprisingly, rather than helping us to reach our target weight more quickly, severely restricting calories actually prevents our bodies from burning unwanted fat stores effectively - and unfortunately, this means that weight loss slows down.

Why does a very low calorie intake slow down weight loss?

Quite simply, your body goes into 'starvation mode'. This mechanism, which is thought to have evolved as a defence against starvation, means the body becomes super efficient at making the most of the calories it does get from food and drink. The main way it does this is to protect its fat stores and instead use lean tissue or muscle to provide it with some of the calories it needs to keep functioning. This directly leads to a loss of muscle, which in turn lowers metabolic rate so that the body needs fewer calories to keep ticking over and weight loss slows down. Of course, this is the perfect solution if you're in a famine situation. But if you're trying to lose weight, it's going to do little to help you shift those unwanted pounds.


So how many calories should I have to prevent starvation mode?

Unfortunately, there's no single answer to this question. As everyone's metabolism varies in the first place, so too will the point when the body starts to use muscle to provide it with calories in a 'famine-type' situation. That's why WLR works out suitable calorie intakes for each member on an individual basis and never lets you opt to lose more than 2lb a week, which would require a severely restricted calorie intake. In other words, if you stick to the calorie intake recommended by WLR, you can be sure your body won't go into starvation mode.

As a general rule though, most nutrition experts recommend never going below 1,000-1,200 (if you are on a fitness program then 1400 calories for women and 1700 calories for men)calories a day if you're dieting on your own. It's also worth bearing in mind that the body doesn't suddenly 'enter' and 'leave' starvation mode it's a gradual process - so you don't need to panic if you do go below your calorie intake very occasionally.

So what happens my body on fewer than 1000 calories a day?

  • Your metabolism slows down to conserve energy.
  • Your body uses blood sugar, made from carbohydrates, for fuel just as a car uses gas (petrol). Without blood sugar, the brain and central nervous system, as well as other bodily systems, will cease to work efficiently.
  • To try to counteract the lack of blood sugar from carbohydrates in the diet, your body will break down fat, which is what you want, but it will also breakdown muscle and other lean body tissue.
  • Losing lean body tissue can be very dangerous. Even organs can be broken down to use as fuel.
  • Losing lean body tissue can also be counter-productive. Muscle tissue increases the resting metabolic rate. With reduced amounts of muscle, your metabolism will slow. When you come off the diet, increased fat cells will form because your metabolism is slow and so your body needs less blood sugar for fuel. It is also a survival mechanism in case of another 'famine'.
  • With very low calorie diets, an imbalance in minerals and electrolytes can occur, which can be dangerous. These govern the balance of fluids in the body allowing nerves and muscles to function.
  • Osteoporosis can be another danger, especially for women. Often dairy products like eggs, milk and cheese are cut out of a very low calorie diet so cutting out a major source of calcium leading to loss of bone mass.
  • Anaemia (a lack of iron in the blood) can also be another risk. If taken to extremes, women can find that menstuation (periods) becomes irregular or stops altogether.
  • A lack of serotonin in the brain can be another problem which leads to clinical depression.
  • You might find that the lack of essential nutrients on a very low calorie diet leads to a deterioration in the condition of your hair and nails.
  • One of the great dangers of this kind of dieting is that you can become acclimatised to it. As your body reduces some of its functions, including those of the brain and nerves, and as depression takes hold due to a lack of serotonin, you can slip into anorexia nervosa - a truly life threatening condition.
  • As mentioned above, when you finally come off this diet, you will almost certainly regain all the weight you have lost plus more leading to yoyo dieting, now believed to be dangerous.

What's the link between muscle and metabolism?

The metabolic rate - the rate at which the body burns calories - is partly determined by the amount of muscle we have. In general, the more muscle we have, the higher our metabolic rate; the less muscle we have, the lower our metabolic rate. This explains why men, who have a high proportion of muscle, have a faster metabolism than women, and why a 20-year-old has a higher metabolism than a 70-year-old - again, they have more muscle.

Ultimately, muscle burns a lot more calories than fat so when we lose muscle, our metabolic rate drops and we burn fewer calories. In fact, research shows that the body loses a proportionately high amount of muscle with a very low calorie intake and this may considerably suppress metabolism by up to 45 percent.

This explains why it's crucial to do as much as you can to protect your metabolic rate, especially when you're dieting. And this means dieting sensibly with a suitable, rather than a very low calorie intake so that you lose fat rather than muscle.

Is there anything else I can do to stop losing muscle when I'm dieting?

As well as making sure you have sufficient calories to burn fat rather than muscle, it's also possible to build muscle, which in turn boosts metabolism. And the way to do this is, of course, to increase the amount of exercise you do. While areobic activities such as jogging, swimming, fast walking and aerobic classes help to tone muscle and burn fat, strength or resistance training in particular will increase the amount of muscle you have in your body. And this is good news because for every extra 1lb of muscle you have, your body uses around an extra 50 calories a day! This means an extra 10lb of muscle will burn roughly an extra 500 calories a day without you doing anything - and that's a sufficient amount to lose 1lb in a week.

Thursday, August 21, 2008

FAT LOSS (1a)"people don't plan to fail, they fail to plan"

Important Components to Goal Setting ;Identify objective : what is your goal?

Do you want to:
* improve your appearance
* physical skills
* build endurance, flexibility or strength
* lose weight




Make sure the activities that you pick specifically meet the fitness goal setting result you want.

With fitness goal setting, it is important not to undermine yourself with goals that are too long-term or impossible to attain.

For example; “I want to lose all my extra weight before summer” is too unrealistic; particularly if you have a great deal of weight to lose and summer is 3 months away.

Too often fitness goal setting is an end result of whatever program we choose, and not a part of it. You have to make goals an active part of your life by creating goals that lead to the next goal.

It is just like the backwards technique mentioned earlier.

For instance, fitness goal setting in order to lose 10 pounds puts the goal at the end without putting too much pressure on you right away. You can add to this goal once it is achieved and so on.

Setting a goal to join a gym and attend it three times a week makes the weight loss goal a part of the program.

You will have set a goal that is achievable almost immediately. This gives you a sense of accomplishment, which is an incentive to setting and achieving the next one in your fitness goal setting.
Keep a Record

Write your goals down so you have something to look forward to as well as back on. To begin, map out no more than eight weeks of activities towards your first fitness goal.
You can begin by asking yourself these questions:

1. What is my current exercise goal this month or do I even have one?

2. What gets in my way when starting or continuing a balanced health maintenance program?

3. What is my target weight and my plan and time frame to get there?

3. How can I improve in getting more sleep?

5. What is my ideal overall appearance?

6. Would a personal trainer help me develop and reach my fitness goal setting more effectively and can I afford one?

7. Of the meals I eat each month, how can I eat healthier, and what can I change in order to eat healthier without getting bored?

8. What books and classes can I take to improve upon my health?

9. Is it time for me to go in for a complete physical and when the last one was that I had?

10. How can I reduce or completely eliminate alcohol, chemical dependencies and/or smoking in my body?

11. What ways may I be able to cook in a healthier manner?

12. How can I improve my current heart rate, blood pressure, and cholesterol count?

You have to be honest with yourself at all times when it comes to fitness goal setting. You should also consult a doctor and a professional trainer before making any changes to your diet or exercise regimen to ensure that you will not harm yourself. Then, get started

Goal Setting Efficacy

* A meta-analysis on 36 studies demonstrate goal setting in sports and exercise can improve performance (Kyllo & Landers 1995)
* Females who set goals or who were assigned goals by their instructor made greater strength gains than compared to a control group (Boyce 1994).
* Setting all 3 types of goals improves performance (Filby 1999)
* Behavioral goals improve performance quicker than outcome goals (Kingston & Hardy 1997)
o Over-emphasis of outcome goals may create anxiety and reduce performance (Filby 1999)
+ outcome goals are less controllable than behavioral goals

Wednesday, August 20, 2008

Worksite Health Promotion Programs enhance the overall health and productivity of your company


Worksite Health Promotion Programs enhance the overall health and productivity of your organization!





Benefits For Employers:

· Enhanced employee productivity

· Improved health care costs management

· Decreased rates of illness and injuries

· Reduced employee absenteeism

.Develops employee leadership skills


Benefits For Employees:

· Lower levels of stress

· Increased well-being, self-image and self-esteem
.improved physical fitness

· Increased stamina

· Potential weight reduction

Benefits For The company:

· Your Company is more competitive in the global market place

A survey (u.s.a) of research on 17 worksite exercise programs supports the view that these activities improve employee fitness and help reduce health risks. Employers also benefit from reduced absenteeism and lower medical costs.

Participating in such fitness programs is important because sedentary living can have an adverse impact on an individual's health. First, sedentary living habits lead to a low level of physical fitness. For example, a sedentary 35-year-old man has the same physical fitness level as an active 55-year-old man. Second, sedentary living habits and low physical fitness have been linked to diseases such as hypertension, obesity, cancer, stress, depression and coronary heart disease.

Benefits

The results from programs that measured the impact of exercise on absenteeism show mostly favorable effects. For example, some company experienced an almost 50-percent drop in average absenteeism among program participants relative to the year prior to the fitness program, while another company reported a net reduction of 4.7 hours of sick leave per employee per year for program participants. Also, one company had a 20.1-percent decrease in average disability days among program participants.

In addition, direct medical and health care cost savings also have been documented in several studies of worksite exercise programs

Tuesday, August 19, 2008

FITNESS AT WORK (show that to your boss)

WORKERS MORE PRODUCTIVE AFTER EXERCISE
Performance, safety, interpersonal relationships improve

Workers’ quality of work, mental performance and time management were better on days when workers exercised, according to research presented at the 52nd American College of Sports Medicine (ACSM) Annual Meeting in Nashville, Tenn. After exercising, study participants returned to work more tolerant of themselves and more forgiving of their colleagues. Their work performance was consistently and significantly higher, as measured by: Workers’ quality of work, mental performance and time management were better on days when they exercised, according to research presented at the 52nd American College of Sports Medicine (ACSM) Annual Meeting in Nashville, Tenn. After exercising, study participants returned to work more tolerant of themselves and more forgiving of their colleagues. Their work performance was consistently and significantly higher, as measured by:
  • Ability to manage time demands
  • Ability to manage output demands
  • Mental and interpersonal performance

The gains were widespread, with a minimum of 65 percent of workers improving in all three areas on exercise days.

The study involved 210 workers in England whose employers offered on-site exercise programs—chiefly exercise classes, but also yoga and stretching. Participants completed questionnaires reflecting the ease of completing tasks using a seven-point scale. This was done on a day when they exercised during the workday and again on days when they did not. They estimated how typical was each day’s workload and provided details about each exercise session. Most of the workers had sedentary jobs; all were involved in voluntary workplace exercise programs and reported feeling confident in their work performance before beginning the study.

“The results are striking,” said lead researcher Jim McKenna, Ph.D. “We weren’t expecting such a strong improvement on productivity linked to exercising. Even more impressive was that these people already thought they were good at their jobs. Participants tracked mood, and as expected, exercising enhanced their mood. However, boosts in productivity were over and above the mood effects; it’s the exercise—or attitude related to exercise—that affects productivity.”

Focus groups confirmed the surprisingly strong effects of workplace exercise. “We expected to hear more about the downside, such as afternoon fatigue,” said McKenna. “But out of 18 themes raised by study participants, 14 were positive. It was almost overwhelming.”

Workplace exercise programs, said McKenna, benefit more than just the workers. “Companies see more productive employees who also work better together. From the public health side, health care costs can be expected to go down for employees who regularly exercise at work. Think of it: fewer sick days, better attendance and more tolerant co-worker relations.”

The American College of Sports Medicine is the largest sports medicine and exercise science organization in the world. More than 20,000 international, national, and regional members are dedicated to promoting and integrating scientific research, education, and practical applications of sports medicine and exercise science to maintain and enhance physical performance, fitness, health, and quality of life.

Sunday, August 17, 2008

SEXY DIETING


Do you want a Summer Six-pack? It's more than working out! Find out what it takes!

Eating Breakfast Helps Weight Loss

If you are someone who thinks skipping breakfast will help you lose weight, think again! Studies show that breakfast - especially a cereal breakfast - is associated with better weight control.
An ongoing study of people who have maintained weight loss of at least 30 pounds for more than a year shows that eating breakfast keeps people slimmer (National Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers.
A Nielsen's National Eating Trends Survey showed that women who ate cereal on a regular basis weighed about nine pounds less than those who ate cereal rarely or not at all, while men who ate breakfast weighed about six pounds less than men who didn't eat breakfast.
What is the link?
When you skip breakfast, your metabolic rate slows down and your blood sugar drops. As a result, you become hungry and have less energy. This sets you up to impulsively snack in the morning - often on high-fat sweets - or to eat extra servings or bigger portions at lunch or dinner.
When you eat breakfast, your body feels nourished and satisfied, making you less likely to overeat the rest of the day.
Eating breakfast every day may reduce the risk for obesity and insulin resistance syndrome - an early sign of developing diabetes - by as much as 35 to 50 percent, according to a study presented at a recent American Heart Association conference.
Whole-grain cereals best choice for weight loss
Breakfast choices are endless, although whole-grain cereals top the list as the best choice for weight control and improving health.
A Harvard study found that participants who ate whole-grain cereal every day were 17 percent less likely to die over the next several years from any cause, and 20 percent less likely to die from cardiovascular disease, than those who "rarely or never" ate whole-grain cereals.
Look for cereals that list whole grain or bran as their first ingredient and contain at least 2 grams of dietary fiber per serving. Bran cereal and oatmeal contain at least 7 grams per serving, or about 25 percent of the recommended daily intake.
"No time" is no excuse
Time is at a premium for most of us. Nevertheless, it pays to make time for what may be the most important meal of the day.
Try to choose foods from at least two or more food groups. Protein foods take longer to digest and will provide sustained energy and keep you feeling full longer.
Here are quick, tasty and nutritious choices to get your day off to a good start:
  • Milk and whole-grain cereal
  • Instant oatmeal topped with raisins and milk
  • Whole-grain granola topped with fruit and yogurt
  • Peanut butter spread on whole-wheat toast or a bagel
  • Fruit smoothie made with yogurt
  • Cheese and whole-grain crackers
  • Do not overlook leftovers - a slice of pizza, leftover stir-fry or a bowl of soup zapped in the microwave can be tasty and tide you over to lunch
  • **Even a ( BON PAIRE DAL PURI CHAUD )
** Mo pas considere dal puri comme mauvais comparer avec beaucoup marques cereal qui plein avec du sucre.


Energy bars have exploded in popularity. Although they are convenient and may satisfy your hunger in a pinch, read the label. Even though they contain a variety of vitamins and other added nutrients, they often contain little fiber, and are loaded with as many calories as a candy bar!

Saturday, August 16, 2008

MAURITIAN SUPER FOOD : FRUIT A PAIN

Pick up this year’s hottest Fat Burner – Lipo 6! Buy now and Save up to 45% off retail at Bodybuilding.com!

Calories et fibres

Le fruit à pain est un aliment énergétique. L'amidon et le sucre en font un aliment riche en calories dont l'organisme a besoin pour conserver sa chaleur, travailler et jouer. C'est aussi une assez bonne source de vitamine C qui renforce les tissus de l'organisme, aide celui-ci à assimiler le fer et favorise le métabolisme.

Par ailleurs, le fruit à pain est riche en fibres nécessaires au bon transit intestinal. Les personnes qui mangent des aliments riches en fibres risquent moins de devenir trop grosses ou obèses. L'obésité peut être une cause de diabète et d'affections cardiaques.

Le riz blanc poli apporte lui aussi des calories et des protéines, mais il a moins de vitamines et de sels minéraux que le fruit à pain. Le riz ne doit pas être mangé seul, mais en mélange avec des légumes ainsi que de la viande ou du poisson.

C'est aussi le cas du fruit à pain. En le consommant avec du poisson, de la viande ou d'autres aliments protéiques, on a tous les éléments nutritifs nécessaires pour rester sain et actif.

Les graines de fruit à pain sont une assez bonne source de protéines dont l'organisme a besoin pour sa croissance et sa bonne santé. La vitamine B1 (thiamine), dont les graines sont bourrées, aide l'organisme à convertir les hydrates de carbone en énergie et en chaleur.

Les feuilles de l'arbre à pain sont une bonne source de vitamine C, de fer et de calcium. Le fer est bon pour le sang et le calcium aide à avoir des os et des dents solides.

• Consommation : La chair du fruit à pain a une texture farineuse, et on peut s'en servir comme des pommes de terre. Epluché et bouilli, on peut en préparer des fricassés ou de la compote en le faisant cuire dans du sucre.

Valeur énergétique : 114.83 kcal

Eau : 70.65 g

Alcool : 0 g

Protéines : 1.07 g

Lipides : 0.23 g
dont AG Saturés :
0.05 g

Glucides : 27.12 g
dont Sucres Totaux :
11 g

Fibres alimentaires : 4.9 g

Sodium : 2 mg
équivalent à environ
0 g de Sel

**INDEX GLYCEMIQUE: 65 (CORN FLAKES 81!)



**L’index glycémique (IG) mesure la capacité d’un aliment à augmenter le taux de sucre dans le sang (glycémie) - la référence étant le glucose (IG 100).

Plus la glycémie augmente, plus la sécrétion d’insuline grimpe. Or, c’est elle, qui déclenche le stockage des graisses dans les cellules, ce qui favorise le surpoids, mais également donne faim.

° PRIVILEGIEZ LES IG FAIBLES

En mangeant des aliments d’ IG bas, vous limiterez les pics d’insuline, éviterez ainsi les coups de pompe, les compulsions sucrées, les fringales…. et vous perdrez du poids.

http://www.nutritiondata.com/facts/fruits-and-fruit-juices/1857/2








Friday, August 15, 2008

POURQUOI LES FEMMES MAURICIENNES ON DU MAL A MAIGRIR

Pick up this year’s hottest Fat Burner – Lipo 6! Buy now and Save up to 45% off retail at Bodybuilding.com!

mesdames vous devez vous entraîner à la musculation

Il existe des différences génétiques fondamentales entre l’homme et la femme qu’il convient de considérer :

· la femme produit environ 10-30 fois moins de testostérone* et beaucoup plus d’Å“strogène*qu’un homme, la testostérone étant l’hormone mâle par excellence qui permet de construire du muscle plus facilement.

· les cellules musculaires des femmes ont plus de difficultés à lire les messages que les hormones envoient aux muscles ; ainsi, elles ont donc plus de difficultés à construire du muscle.

· les femmes ont moins de force explosive que l’homme, mais plus de résistance.

· les différences morphologiques importantes comme, par exemple, la largeur du bassin, la souplesse articulaire, les proportions de tissu musculaire par rapport au tissu adipeux, ne permettent pas à la femme de ressembler à l’homme.

Ainsi, il convient de souligner que la femme, à cause de ces différences physiologiques fondamentales, ne peut obtenir les mêmes résultats physiques de celui de l’homme. il serait donc totalement insensé de dire qu’une femme peut atteindre le même degré de force et de volume musculaire qu’un homme.

Il convient de briser un mythe des plus tenace qui consiste à affirmer qu’une femme qui pratique la musculation va devenir « trop musclée », c’est tout simplement impossible.

Néanmoins, pour transformer radicalement sa silhouette, la femme elle aussi, doit s’entraîner avec des charges additionnelles afin de stimuler sa musculature, ceci dans le but d’augmenter son métabolisme, c’est-à-dire la quantité d’énergie brûlée par l’organisme pour pouvoir vivre.

Ainsi, le fait de conserver ou d’augmenter sa masse musculaire maigre vous permettra de brûler plus facilement de la graisse. il faut savoir que le tissu adipeux prend jusqu’à 5 fois plus de volume que le tissu musculaire. c’est pourquoi, si l’on remplace la graisse qui se trouve sur les fesses et les cuisses par le même poids en muscle, les cuisses deviennent beaucoup plus fines.

De plus, les études scientifiques ont démontré que la pratique régulière de la musculation freine la déminéralisation osseuse qui survient chez la femme ménopausée.

La mesure du pourcentage de graisse prise régulièrement vous permettra de constater les pertes de graisse. la balance seule, n’est plus le seul indicateur.
les femmes ne devraient pas se soucier de prendre trop de muscles en pratiquant la musculation, car en remplaçant la graisse par du muscle, elles peuvent réellement atteindre la silhouette de leur rêve.

L'entraînement en musculation consistera à effectuer des exercices de base afin de stimuler le plus de groupes musculaires en un minimum de temps, et engendrer ainsi une dépense calorique beaucoup plus élevée. (veuillez vous référer aux divers plannings d’entraînements indiqués dans cette brochure)

exercices

machines ou poids libres ? que dois-je utiliser pour mon entraînement ?

afin de soi-disant éviter de « trop » se muscler, la plupart des femmes s’entraînent sur des machines plutôt qu’utiliser les poids libres et les barres. C’est une grave erreur !

Ne s’entraîner uniquement que sur des machines engendrera une disbalance entre les muscles stabilisateurs et posturaux, servant à stabiliser les articulations, aux profit des muscles plus dynamiques. en effet, lorsque vous vous entraînez avec des poids libres, vous stimulez beaucoup plus de groupes musculaires importants dans la stabilité de vos articulations, aidant celles-ci à rester stables et saines. d’autre part, les exercices effectués avec poids libres engendrent une dépense calorique nettement supérieure aux exercices effectués sur des machines.

Nous ne voulons pas dire ici que les femmes ne devraient jamais utiliser de machines, mais si le but principal est la perte de graisse, et si vous désirez des résultats rapides, la plus grande partie de votre entraînement devrait être effectué à l’aide des poids libres..

Que choisir comme exercices ?

Les exercices de tonification/musculation préconisés dans les programmes d'entraînement des femmes du challenge sont considérés comme étant les meilleures pouvant être effectués par celles-ci. Ne perdez pas du temps à effectuer des exercices d’isolation tels qu'adducteurs et abducteurs machine, butterfly machine, etc, ces exercices n’engendrant que peu de dépenses caloriques.

Combien de répétitions et de séries dois-je effectuer par exercice ?

La musculation, pour une femme, doit être effectuée à raison 4 à 5 séries de 8 à 12 répétitions par exercice, avec un exécution lente et concentrée. le repos entre les séries dure de 1 à 2 minutes..

Combien de séances par semaines dois-je effectuer ?

Si le but est de perdre de la graisse, nous vous conseillons 3 séances par semaine d’une durée de 45 à 60 minutes.

Référez-vous aux divers plans d'entraînement prévus pour vous mesdames à la page.. vous n'avez qu'à simplement suivre à la lettre ces trois plannings , d'une durée de deux fois deux mois et d’un mois pour « le final », et vous serez absolument sûre de vous entraîner avec maximum d'efficacité.

Au sujet de l'aérobic…

Nous pouvons pratiquement dire que toutes les femmes qui désirent perdre de la graisse font en général de l’aérobic sous une forme ou une autre. Le malheur, c’est qu’elle ne font que ça….. et c’est une erreur !
Dans les centres de remise en forme, il est vraiment rare de voir une femme, qui désire perdre de la graisse et transformer radicalement sa silhouette, s’entraîner de manière qualitative avec des poids libres. nous les voyons quasiment toujours sur des engins cardio-vasculaires ou dans des cours d’aérobic. en réalité, ce genre d’activité, ne stimule pas suffisamment les fibres musculaires de manière à les tonifier !
De plus, le peu de fois où elles pratiquent la musculation, c’est bien souvent sur des machines et avec une intensité minimale.

A vous, mesdames, d’en tirer donc les conséquences ! ! !

Resume

mesdames, si vous désirez radicalement changer votre silhouette, pratiquez alors régulièrement la musculation, principalement avec des poids libres. en aucun cas, vous ne risquez de trop vous muscler, c’est scientifiquement impossible sans l’utilisation de produits dopants totalement prohibés dans le challenge.

l’aérobic c’est bien,

la musculation c’est beaucoup mieux quand on veut transformer son corps !

Thursday, August 14, 2008

SI TO FAIRE JUSTE AREOBIC TO POU RESTE GROS

Pick up this year’s hottest Fat Burner – Lipo 6! Buy now and Save up to 45% off retail at Bodybuilding.com!

Pas Mort Gros et Bêtte en Même Temps: Briani l'Exercise Bon Pou Reste Maigre

Wayne Westcott, Ph.D. conducted a study in which 72 over weight individuals participated in an eight week exercise program. The participants were placed in two groups. The first group performed 30 minutes of endurance exercise on a stationary cycle. The second group performed only 15 minutes of exercise on the stationary cycle plus an additional 15 minutes on weight resistant exercises. At the conclusion of the study, the "endurance only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half pound was muscle loss. On the other hand, the "endurance and weight resistive" group lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight.


(8 week program, 72 over weight individuals)

Endurance Training (30 min) Endurance (15 min) & Weight Training (15 min)
Weight Change (lbs) -3.5 -8
Fat Change (lbs) -3 -10
Lean mass Change (lbs) -0.5 2

Westcott, W., Fitness Management. Nov., 1991


Changing Your Fat-Burning Chemistry

Metabolic myths and realities

Basal metabolic rate (BMR) is measured at rest, reclining, 12 to 18 hours after a meal, and reflects the amount of energy the body uses for basic functions such as breathing, thinking, central nervous system activity and pumping blood and oxygen throughout the body. Metabolic rate is the speed at which the body burns calories at any given time, or how quickly energy is expended. It is measured in calories per minute (or kilocalories in scientific jargon), and accounts for up to 75 percent of the total number of calories burned during the day. An individual could potentially burn 60 to 75 calories per hour, or about 1,440 to 1,800 calories per day, just by sitting.

The speed of basal metabolic energy depends primarily on body composition. Research shows that the more lean muscle mass, the faster the metabolism. Another factor affecting energy expenditure is something called "dietary induced thermogenesis" (digesting, transporting and storing food). This is the least significant in terms of calories, and accounts for about 10 percent of total calories expended (about 75 to 200 calories burned per day). The third factor is activity, which accounts for approximately 15 to 35 percent of total calorie burning. Any activity we engage in, whether it's running, walking or fidgeting burns calories above and beyond our BMR.

Some people have a higher metabolism than others, which can vary as much as 30 percent. We all know people who can eat plates of fettuccini, polish off a quart of ice cream, go back for seconds and still not gain weight. Others swear they eat "like a bird" and just looking at food makes it go straight to their hips.

Factors fanning the fat flame

The main factors influencing BMR include age, gender, genetics, hormones, diet and activity level. Of the list, there are only two that we can actually control.

Age. Starting near age 30, many people begin experiencing a decrease in metabolic rate. Researchers state, however, that this decrease is more likely a result of loss of lean muscle mass and inactivity than the aging process itself. Some studies state that a sedentary lifestyle explains as much as 70 percent of the difference in weight gain between older and younger people.

Genetics. Some say genetics play a small part in determining metabolic rate. Judith Stern, professor of nutrition and internal medicine at the University of California at Davis, and vice president of the American Obesity Association, states, "Genetics is important. But you can't exactly choose your parents."

Hormones. Thyroid hormones regulate metabolic rate. A disorder of the thyroid gland could affect metabolic rate, however only a small percentage of the population are affected by this.

Gender. Men have it better than women here. Generally, men have more lean or "fat-free" tissue than women, thus, they typically have a faster metabolism. Women, on the other hand, are built for fat storage, particularly during puberty, pregnancy and menopause. They have what it takes to store fat quickly and efficiently.

Key players: Diet and exercise

It's true; the literature recommends no more dieting. Crash diets are out, anti-diets are in. More emphasis is being placed on the percentage of muscle and fat, and less on total body weight. Dieting shuts off metabolism and causes a loss of lean muscle mass. For every diet, there is an equal and opposite binge. Statistics show that people gain back more weight after dieting, and with a higher percentage of body fat. These are abysmal statistics. William J. Evans, director of the Geriatric Nutrition, Metabolism and Exercise Program at the University of Arkansas for Medical Sciences, Little Rock, Ark., states, "By cutting back in calories, you will see an immediate drop in metabolic rate."

In theory, the number of calories you take in should equal the number of calories you burn. This may sound simple, but most of us struggle to achieve this balance. Cutting calories is not the answer. Restricting calories robs the body of necessary nutrients, which slows metabolism in an effort to conserve energy. This sets the stage for fat storage. The human body has a sort of built-in survival mechanism that fights dieting. Weight loss is primarily muscle lost, not body fat (especially the more restrictive the dieting). Some studies show that this "famine-fat" acceleration cycle makes for more fat gain with each consecutive period of dieting.

Michael Buono of the Department of Exercise and Nutrition Science at San Diego State University, states, "Weight loss should be no more than one to two pounds per week. Losing more weight than that, although physiologically possible, usually leads to losses in fat-free (i.e., muscle) mass, which is usually not desirable."

What about the composition of the diet? Most researchers agree that a diet high in complex carbohydrates and low in fat (all types) is the best bet. Evans remarks, "It's quite possible to manipulate metabolic rate. Newer evidence shows a diet high in complex carbohydrates has a 'thermogenic' quality which helps to burn more calories. BMR goes down when you undereat." Stern states, "Changing from a low- to a high-fat diet raises set point for many people. The evidence is cleanest in laboratory animals....Unless you make permanent changes in exercise and/or eating, once you stop what you are doing to lose the weight, you typically regain the weight."

The Journal of the American Dietetic Association reported obesity is maintained primarily by a diet that is high in fat and added sugar and relatively low in fiber.1 Many times I tell my clients if they change the type of food they eat, they may not have to reduce the amount of food they eat. It seems prudent to state that a diet high in complex carbohydrates, i.e., fresh fruits, vegetables and fiber, and low in fat is the best bet so far.

Burning calories is far more effective than skimping on them to maintain weight. Thus enters the role of exercise. And strength training, or resistance training, seems to be a key player.

The heart of the matter

We know that physical activity is a good thing. Benefits are numerous and well documented, such as lowering blood pressure, lowering blood lipids, decreasing incidence of heart disease, maximizing oxygen uptake and increasing bone mass. There is evidence that also suggests exercise depresses appetite by stabilizing insulin and blood sugar levels, which could contribute indirectly to weight loss. Some experts think exercise helps with depression, too. What remains unclear is what type, for how long and at what level of intensity.

Inactive people can lose up to a half pound of muscle per year -- that's five pounds a decade of one of the body's most metabolically active tissues.2 Current research seems to suggest two effective approaches for weight control and/or changing the body's metabolism: strength training and aerobic exercise.

According to Dr. Jody Wilkinson, medical director of research at the Cooper Institute for Aerobics Research in Dallas, "Muscle is metabolically active tissue. The more lean muscle we have, the more calories we burn -- even when resting. Strength training increases BMR." Evans agrees: "You can change body chemistry through strength training, which gives an elevation in BMR by as much as l5 percent due to changes in lean muscle mass and protein turnover. It takes energy to build new muscle tissue. Changing body fat levels doesn't change metabolism."

According to Wayne Westcott, strength training consultant for the South Shore YMCA, Quincy, Mass., "The more muscle you have, the more calories you burn -- even at rest. A pound of muscle burns about 45 calories a day, whereas a pound of fat burns fewer than two calories a day."3 Keep in mind, too, that not all weight is created equal. A pound is a pound, whether it's bone, muscle or fat, but since a pound of muscle takes up less space than the same amount of fat, you can get smaller without actually losing weight.

The principle behind weight training is to add resistance to the body's natural movements so muscles get stronger. The American College of Sports Medicine guidelines call for performing a strength-training workout two to three times a week, with each session including eight to 12 different sets of exercises that work each of the body's major muscle groups. For best results, each of these sets should consist of eight to 12 lifts, or reps. Guidelines for aerobic exercise include an activity that keeps the heart beating at its training rate for 30 minutes or more, at least three times per week.

When asked about level of intensity, Evans says, "The theory that the lower the intensity of the activity, the more fat is burned, is an old one. Aerobic exercise does not raise BMR significantly, but it does burn calories. It's the number of calories burned that is important." Dr. Claude Bouchard, professor of exercise physiology at Laval University in Quebec, Canada, agrees. "It's still a valid goal to increase lean muscle mass and decrease body fat, but don't count on a higher metabolic rate to do it. Count more on calories expended through exercise to help you. Even walking briskly 30 minutes can raise the BMR to where it remains elevated for one hour afterward." Regardless of whether your body uses carbohydrates or fat during a workout, if you burn more calories than you take in, your body starts relying on its fat stores for energy to perform day-to-day activities between workouts.

When asked about "after burn," Stern says, "It's true that the body continues to increase metabolic rate after one stops exercising. The question is, how long does it last?" Wilkinson states, "It's better with aerobic exercise than strength training due to increased heart rate, increased oxygen consumption and increased calorie burning." Work in this area continues to remain controversial. Some studies report that metabolism stays elevated for 15 hours after high-intensity strength training. Others claim one hour, or a negligible increase. It is evident that every time one exercises, metabolic rate goes up temporarily, which translates into spent calories.

The set point theory is also being challenged. Research has shown that people who gain or lose weight experience metabolic changes that bring the body back to its baseline weight. But changes in diet or exercise could also alter the set point. Stern states, "It seems easier to raise [the set point] than to lower it. For sedentary people, becoming physically active lowers their set point. It's more important for them to just pick an activity they'll enjoy doing on a consistent basis."

Each person has a different metabolic rate. Aerobic exercise improves the body's ability to consume and use oxygen, which is vital for burning fuel, such as carbohydrates and fat. It raises heart rate and is important for cardiovascular fitness. Strength training is its complement, and a necessary adjunct to aerobic exercise. It indirectly increases BMR by increasing muscle.

Medical experts and researchers agree on this. They endorse a combination of strength and aerobic training as essential elements of a healthy lifestyle -- a lifestyle that should also include a nutritious diet -- as the best equation. Evans sums it up, "To boost metabolic rate, do strength training and eat a diet high in complex carbohydrates. Include aerobic exercise because of the calories expended. It's not one single event; it's all got to be a part of the lifestyle."

Small changes, big results

In spite of ongoing changes and continually evolving research, there are some worthwhile guidelines we can give our clients.

Consider the six-month plan. Those who shed weight a little at a time are often the most successful at keeping it off. The slower the change, the more time it has to become permanently incorporated into one's lifestyle. Also, it's easier for the body to adjust to a new set point. I flat out tell interested clients if they're still looking for a "quick fix," look me up when they're done. I'll still be here.

Examine food habits. Eliminate first the foods that won't be missed. It's easier to switch from potato chips to popcorn, ice cream to frozen yogurt, or soda to diet soda, than it is to give up cookies. Again, slow changes that do not leave the body feeling deprived are best.

Get moving. Perform aerobic and resistance training for long or short durations, with high or low intensity. Challenge clients to move their bodies. I tell them to think about "Moving their bodies forward into space."

Eat breakfast. Don't let clients tell you they're not hungry in the morning. Clients who use this excuse typically have binged the night before because they starved their body all day. Remember, restricting meals lowers metabolism.

Get advice from a nutritionist. Refer clients to a sports nutritionist for advice in food plans or binge eating, or other special dietary concerns.

Stop dieting, start eating. Switch over to "grazing" or eating smaller, but more frequent meals. It's easier on the vital organs, and research shows it can help improve metabolism

Pump up. Weight training improves one's overall fitness program, increases lean body mass and helps rev up basal metabolic rate.

Skim the fat. Shoot for about 20 to 30 percent of total calories from fat. You can actually train the body to prefer low-fat foods.

The slower, the better

Above all, remember each individual is different. Move slowly. Making small changes in diet and physical activity can make a huge difference in body chemistry.

REFERENCES

1. Journal of the American Dietetic Association, June 1994.

2. Prevention, August 1994, p. 59.

3. Westcott, Wayne. American Health, Jan/Feb 1995, p. 54.

OUR BATTLEFIELD: JET FITNESS CENTRE





Efficient strength training

Time has truly become a precious commodity. Since most people simply do not have an abundance of free time, individuals are seeking exercise programs that produce maximal results in a minimum amount of time. As such, efficiency should be a major consideration when developing a strength-training program.

Interestingly, science has been unable to determine if one strength-training method is superior to another. Research has shown only that a variety of methods can increase strength. For example, Westcott found no statistically significant differences in the strength increases produced by nine different training routines consisting of various combinations of sets and repetitions.1

So, just about any type of strength-training program has the potential to produce favorable results. However, many methods of strength development are inefficient for much of the population. An efficient strength-training program can be designed -- using virtually any type of equipment -- by applying the following concepts.

The importance of intensity

Intensity level (or effort) is the most important factor in an efficient strength-training program. Essentially, the greater the intensity, the better the response. In the weight room, a high level of intensity is characterized by performing each exercise to the point of muscular fatigue, when muscles are exhausted to the point where no more repetitions can be performed. Failure to reach a desirable level of muscular fatigue, or effort, will result in submaximal gains in muscular strength.2

Evidence for this "threshold" is suggested by the "Overload Principle," which was proven experimentally more than 40 years ago. The Overload Principle states that to increase muscular size and strength, a muscle must be stressed, or "overloaded," with a workload that is beyond its present capacity.2 Effort must be great enough to exceed this threshold for muscular fatigue to trigger an adaptive response (muscular growth). Simply, exercise that does not produce enough muscular fatigue will not stimulate muscular growth.

Progressive overload

The term "progressive resistance exercise" was coined more than 50 years ago. Unfortunately, little of what is done in most weight rooms can be considered "progressive." Performing a set of leg curls for 10 repetitions with 100 pounds today, and still doing this same set a month later, will not increase strength. On the other hand, doing 11 repetitions with 120 pounds a month later increases repetitions by 10 percent and weight by 20 percent.

If a muscle is to increase in strength, it must be forced to do progressively harder work.1 Muscles must be overloaded with work that is increased steadily and systematically throughout the course of a strength-training program.

To overload the muscles, a person must progressively increase either the weight or the repetitions performed. Each time the maximum number of repetitions are attained, the resistance should be increased for the next workout. The increase in resistance should be made to a comfortable level. Muscles will respond better if the progressions in resistance are five percent or less, but remember that the resistance must always be challenging.

Number of sets

Graves and his colleagues noted that performing one set to fatigue is a popular and effective method of strength training.3 Indeed, doing a single set to exhaustion is advocated by numerous strength and fitness authorities.4 One-set-to-failure has also been endorsed by strength coaches for numerous collegiate and professional teams.

The basis for performing one set of each exercise has powerful and compelling support from scientific research. In a recent review of the applicable literature, Carpinelli found 15 studies that reported the results of subjects who used either one set or multiple sets of an exercise. In eight studies, subjects who performed one set of each exercise produced considerable increases in their strength, with no significant differences in strength improvements between the one-set groups and the two-set groups. In seven studies, subjects who did one set of each exercise produced significant increases in their strength with no significant differences in strength improvements between the one-set groups and the three-set groups.5

If doing one set of an exercise produces the same results as two or three sets, then a one-set protocol represents a more efficient means of strength training. After all, why perform several sets when similar results can be obtained from one set in a fraction of the time? This is not to say that traditional multiple-set programs are unproductive. It's just that multiple sets are inefficient in terms of time and, therefore, are undesirable for much of the population.

Of course, if a single set of an exercise is to be productive, the set must be done with an appropriate level of intensity (to the point of muscular fatigue).

How many repetitions?

A muscle must be exercised for a certain amount of time to increase in size and strength. Optimal time frames are about 90 to 120 seconds for the buttocks, 60 to 90 seconds for the rest of the lower body and 40 to 70 seconds for the upper torso.6 The muscles of the lower body should be exercised for a slightly longer period because of their greater size and work capacity.

This information can be used to formulate appropriate repetition ranges. For example, if a weight is raised in about two seconds and lowered in about four seconds, each repetition would be about six seconds long. Based upon the optimal time frames and using a six-second repetition, the buttocks need to be exercised for 15 to 20 reps, the lower body for 10 to 15 reps and the upper torso for about six to 12 reps.

It should be noted that attempting a one-repetition maximum or performing low-repetition movements that are considerably less than the optimal time frames will increase the risk of injury. Likewise, as an exercise exceeds the recommended time frames, it becomes a greater test of aerobic endurance rather than muscular strength.

It is safer for certain populations to perform more repetitions than previously suggested to reduce orthopedic stress. The higher repetition ranges will necessitate using somewhat lighter weights, which will, in turn, reduce the stress placed upon their bones and joints. For example, younger teenagers should use slightly higher repetition ranges, such as 20 to 25 reps for exercises involving their buttocks, 15 to 20 reps for their legs and 10 to15 reps for their upper torso. Similar repetition ranges should also be used by older adults, particularly those with hypertension.

Proper technique

A weight should raised in a deliberate, controlled manner without any jerking movements.1 Raising the weight in a rapid, explosive fashion isn't recommended for two reasons: 1) it introduces momentum into the movement, which makes the exercise less productive and less efficient, and 2) it exposes the muscles, joint structures and connective tissue to potentially dangerous forces which magnify the likelihood of incurring an injury. The weight should be raised in about one to two seconds.7

After raising the weight, there should be a brief pause in the position of full muscle contraction or the "mid-range" position.7 Pausing momentarily in this position emphasizes the muscles when they are fully contracted, permits a smooth transition between the raising and the lowering of the weight and helps eliminate the effects of momentum.

A study by Hather and co-workers found that the lowering of the weight must be emphasized to attain optimal results from strength training.8 Emphasizing the lowering of the weight makes the exercise more efficient since the same muscles that are used to raise the weight are also used to lower it. This makes each repetition more efficient and each set more productive. It should take about three to four seconds to lower the weight back to the starting/stretched position.7

In effect, each repetition should be roughly four to six seconds in length. A 16-week study by Hurley and others demonstrated a 50-percent increase in upper-body strength and a 33-percent increase in lower-body strength in a group that performed each repetition by raising the weight in two seconds and lowering the weight in four seconds.9

Finally, a repetition should be done with the greatest possible range of motion that safety allows. Exercising with a full range of motion allows a person to maintain, or perhaps increase, flexibility.10 Furthermore, a full range of motion ensures that the entire muscle is being exercised, thereby making the movement more efficient.10 In other words, full-range exercise is necessary for a full-range effect.

Duration of the workout

More isn't necessarily better when it comes to strength training. Common sense suggests that as you increase the length of an activity, you must decrease your level of effort. Stated otherwise, you cannot exercise with a high level of effort for long periods of time.

Carbohydrates are the body's preferred fuel during intense exercise. Most people exhaust their carbohydrate stores after about one hour of intense exercise.11 Therefore, strength workouts should be completed in one hour or less.

Efficient strength training is achieved with a minimum amount of recovery between exercises. The length of the recovery interval depends upon a person's present level of fitness. Initially, a recovery time of three minutes may be necessary, but with improved fitness, the pace should be quickened to the point where a person is moving as rapidly as possible between exercises. (The speed with which the repetitions are performed should not be quickened, just the pace between exercises.)

Volume of exercises

For most people, a comprehensive strength-training workout can be performed using 14 exercises or less. The focal point for most of the exercises should be the major muscle groups (i.e., the hips, legs and upper torso). Include one exercise for the hips, hamstrings, quadriceps, calves/dorsiflexors, biceps, triceps, abdominals and lower back. Because the shoulder joint allows movement at many different angles, two exercises should be selected for the chest, the upper back (the "lats") and the shoulders.

For some individuals, a thorough workout may require slightly more than 14 movements. For instance, a comprehensive workout for someone involved in combative sports, such as boxing or judo, must include an additional two to four neck exercises to strengthen and protect their cervical areas against possible traumatic injury. Additionally, anyone involved in a sport or activity that requires grip strength, such as softball or golf, should perform one forearm exercise.

There is nothing wrong with performing more movements to emphasize a particular body part, as long as there are continued improvements in strength. However, if strength begins to level off or "plateau" in one or more exercises, it's probably due to overtraining.

Sequence of exercises

A strength-training program should begin with exercises that influence the largest muscles and proceed to those that involve the smallest muscles.1, 10 Exercises for the hips should be performed first, followed by the upper legs (hamstrings and quadriceps), the lower legs (calves or dorsiflexors), the upper torso (chest, upper back and shoulders), the arms (biceps, triceps and forearms), the abdominals and, finally, the lower back.

It's important to note that the mid-section should not be fatigued early in the workout. The abdominals stabilize the rib cage and aid in forced expiration during intense activity. Therefore, early fatigue of the abdominals detracts from the performance of other exercises that involve larger, more powerful muscles.

Frequency of training

Intense strength training places great demands on the muscular system. The muscles must receive an adequate amount of recovery between strength workouts to adapt to those demands. Muscles do not get stronger during a workout, they get stronger during the recovery from a workout. When weights are lifted, muscle tissue is broken down and the recovery process allows the muscle time to rebuild itself. Think of this as allowing a wound to heal. Leaving it alone permits the damaged tissue time to heal. There are individual variations in recovery ability since everyone has different levels of tolerance for exercise. However, a period of about 48 to 72 hours is usually necessary for muscle tissue to recover sufficiently from an intense strength-training workout.

Adequate recovery is also required to return your carbohydrate stores to their pre-exercise levels. Research by Piehl demonstrates that almost 46 hours are needed to replenish depleted carbohydrate stores following intense physical activity.12 As such, it's suggested that strength training be performed on nonconsecutive days -- such as on Monday, Wednesday and Friday. This is consistent with the American College of Sports Medicine, which recommends that strength training be performed two to three times per week.13

Quantity vs. quality

When it comes to strength training, more isn't necessarily better. The quality of the work performed in the weight room should be emphasized rather than the quantity. The most efficient program is one that produces the maximum possible results in the least amount of time.

REFERENCES

1. Westcott, W.L. (1983) Strength fitness: Physiological principles and training techniques (Expanded ed.) Boston: Allyn and Bacon, Inc.

2. Wilmore, J.H. (1982) Training for sport and activity: The physiological basis of the conditioning process (2d ed.). Boston: Allyn and Bacon, Inc.

3. Graves, J.E., M.L. Pollock, D. Foster, S.H. Leggett, D.M. Carpenter, R. Vuosso & A. Jones (1990) Effect of training frequency and specificity on isometric lumbar extension strength. Spine, 15: 504-509.

4. Peterson, J.A., & W.L. Westcott (1990) Stronger by the minute. Fitness Management, 6 (June): 22-24.

5. Carpinelli, R. (1996) Single versus multiple sets. Hard Training, 1: 3-5.

6. Verkhoshansky, Y. (1991) Ultra mass manual. Pleasant Hill, CA: Atletika, Inc.

7. Riley, D.P. (1992) Redskin conditioning. Ashburn, VA: Washington Redskins.

8. Hather, B.M., P.A. Tesch, P. Buchanan & G.A. Dudley (1991) Influence of eccentric actions on skeletal muscle adaptations to resistance training. Acta Physiologica Scandinavica, 143: 177-185.

9. Hurley, B.F., D.R. Seals, A.A. Ehsani, L.J. Cartier, G.P. Dalsky, J.M. Hagberg & J.O. Holloszy (1984) Effects of high-intensity strength training on cardiovascular function. Medicine and Science in Sports and Exercise, 16: 483-488.

10. Lillegard, W.A., & J.D. Terrio (1994) Appropriate strength training. Sports Medicine, 78: 457-477.

11. Pipes, T.V. (1989) The steroid alternative. Placerville, CA: Sierra Gold Graphics.

12. Piehl, K. (1974) Glycogen storage and depletion in human skeletal muscle fibers. Acta Physiologica Scandinavica, (Supplementum 402): 1-32.

13. American College of Sports Medicine (1991) Guidelines for graded exercise testing and exercise prescription (4th ed.). Philadelphia: Lea & Febiger.