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.
custom home cleaning Lincolnshire ..Dieting will continue to fail most dieters, unless personalized weight... Read More
In the early nineties I had the opportunity to work... Read More
Did you know that how and when you eat is... Read More
Most people who want to burn off some excess pounds... Read More
The general approach for treatment of obesity is to suggest... Read More
Digestion is a chemical process. Our body combines different types... Read More
The story broke in the international press on October 4th,... Read More
Let's face when it comes to overweight and obesity there... Read More
Most Americans do not get enough calcium in their diets;... Read More
Dieters have long searched for secret paths to easy weight... Read More
My name is Greg Ryan. I am a high profile... Read More
The chemistry sounds very straightforward. Human body fat is a... Read More
Resistance training, also known as strength training, does not require... Read More
You gain weight when your calorie intake is more than... Read More
We have all heard of those new diets, Atkins, low... Read More
Glycemic index ranks different carbohydrate foods depending on their potential... Read More
Obesity and fast foods - there's little doubt about the... Read More
The words I read made me furious. There it was,... Read More
The human body is designed to run best on a... Read More
Life is extraordinary filled with wonderful people to show up... Read More
Ready for a hardcore diet to get lean in a... Read More
This is a continuation of the article entitled, "Making Diets... Read More
When embarking on a weight loss program people will almost... Read More
Finding the clinic that performs liposuctions in Newport Beach is... Read More
Wow! You must be on fire by now burning and... Read More
move in cleaning service Glencoe ..Your brain has this really interesting system that is kind... Read More
Everyone has their own individual reason for joining a health... Read More
Liposuction is also referred to as lipoplasty, suction-assisted lipectomy and... Read More
Are you one of those who hate dieting? Well, you... Read More
The huge companies stealing your money by promising impossible results... Read More
My responsibility as a high profile fitness expert lies not... Read More
Let's face facts; obesity is ripe today in America and... Read More
You've decided it's time to lose some weight. A lot... Read More
According to the American College of Surgeons, most severely obese... Read More
If you want any weight loss program to work you... Read More
1. Start Exercising first thing in the morning.As soon as... Read More
If it seems that you have been eating as usual... Read More
You may not like what I'm about to say, but... Read More
It's always great to find a protein supplement with very... Read More
Lose Weight - Grab A GlassIn childhood, we heard it:... Read More
Well, with the success of my article, "Wrinkle Remover That... Read More
1. What is my BMI and how do I calculate... Read More
Quick, what's the first thought that pops into your head... Read More
Self-acceptance and body love can be tough concepts to grasp... Read More
The best way you can get rid of your pop... Read More
When people hear the term Unified Theory, some times called... Read More
There are numerous ways to make a bad weight loss... Read More
More than 70% of US adults are overweight and that... Read More
Obesity acceptance, also known as fat acceptance, has a simple,... Read More
Now I know you're always asking yourself questions.You know the... Read More
Weight Loss |