Home
>
Weight Loss
>
Spare Muscle Mass and Power, Lose the Fat

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.

In The News:

Apple recently notified a small number of iPhone customers in 92 countries that their phones may be under attack by mercenary spyware.

An artificial intelligence-powered home security system can fire paintballs and tear gas at trespassers. The camera identifies human faces and animals.

Technology expert Kim Komando gives her tips and tricks on enhancing your user experience a smartphone and other devices you use everyday.

A new camera called NUCA uses artificial intelligence to create deepfake photos of subjects by stripping away clothing in close to real time.

The Kimberley Kube trail-ready camper has a compact but spacious design and combines luxury, functionality and ruggedness for a weekend getaway.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Emails instructing you to reset your password for an account may be legitimate, or they may be scams. Kurt "CyberGuy" Knutsson explains.

Northrop Grumman's Manta Ray uncrewed underwater vehicle aims to revolutionize undersea missions — it glides through the ocean without human assistance.

Learn how to work Google's calendar application to streamline and organize your daily tasks from technology expert Kim Komando.

If you do not want Facebook to have automatic access to your private photos, follow our tips to protect yourself. Kurt “CyberGuy" Knutsson shows you how.

Kurt “CyberGuy" Knutsson goes into detail about Apple’s recent iOS update that allows iPhone users to instantly translate spoken language simply by using the Action Button.

Safeguarding your digital life with a reliable physical backup isn't just a precaution, it's a necessity. Kurt “CyberGuy" Knutsson provides the essential backup checklist.

Kurt “CyberGuy" Knutsson reveals how a Redditor exposed false recycling claims at their apartment, highlighting a report that only 21% of U.S. recyclables are processed.

Kurt "CyberGuy" Knutsson offers a travel toolkit featuring five technology tools to help you with booking flights and hotels for your summer vacation.

The bubble behind the clock on your iPhone can appear in different colors. Kurt "CyberGuy" Knutsson explains what each of those colors mean.

Scammers are using the power of artificial intelligence to mimic voices of people and are using the fake voices to commit crimes, like kidnappings.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Tech guru Kurt "CyberGuy" Knutsson explains the science behind the Invisibility Shield, a 6-foot shield that makes people become invisible.

The International Olympic Committee on Friday announced plans to use AI in various Olympic aspects, including athlete identification, training and judging.

Tech guru Kurt "CyberGuy" Knutsson explains an easy trick to avoid squinting while working or surfing the web by zooming in on your personal computer.

Streaming giant Roku has recently been targeted by a pair of cyberattacks, and the company confirmed over a half million Roku accounts were compromised.

The Land Aircraft Carrier combines an all-terrain, six-wheeled vehicle with a two-seat aircraft, which features electric vertical takeoff and landing.

The European Union has sent TikTok a "request for information" on the video sharing platform's newest app, TikTok Lite, under the Digital Services Act, with the aim to clean up social media.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

The FBI is warning the public about a recent phishing scam via text that claims its targets owe money in Pennsylvania for unpaid road toll charges.

Spare Muscle Mass and Power, Lose the Fat

Weight Loss