Guest guest Posted February 1, 2008 Report Share Posted February 1, 2008 > > This fits in well with a discussion I have had with a colleague. Currently I > am trying to lose body fat, to do so I have modified my diet to reduce > fat/carb intake and increase protein and fibre intake. I have also managed > to adapt my eating habits to avoid periods of hunger. I have > definitely felt better since doing this, regarding fat loss I am only a few > weeks in so haven't big changes yet, but I am positive. > > The question we have been pondering is that of metabolism. My main idea is > to maintain a higher metabolism throughout the day, thus aiding fat loss. I > theorise that regular meals will do this in part. What I am most concerned with > is whether short workouts of mod/high intensity spread throughout the day > will increase metabolism more than a standard single workout of 45- 60 min. > > Does anyone have any thoughts on this? > **** There may be some physiological benefits from short bouts of exercise spread throughout the day (See below - note the methodological weaknesses) - ideal for people with busy lifestyles. Single sessions of intermittent and continuous exercise and postprandial lipemia. 1: Med Sci Sports Exerc. 2004 Aug;36(8):1364-71. Related Articles, Links Altena TS, son JL, Ball SD, TR. PURPOSE: This study compared the effects of continuous (CON-EX) and intermittent (INT-EX) exercise on postprandial lipemia (PPL). METHODS: Subjects were 18 inactive males (N = 7) and females (N = 11), aged 25 +/- 1.8 yr (mean +/- SE), VO2max 38.4 +/- 1.5 (mL x kg(-1)x min(-1)), and BMI 23.2 +/- 0.8 (kg x m(-2)). After 48-h activity and 24-h dietary control periods, subjects consumed a high-fat meal (HFM) containing 1.5g fat (88% of calories), 0.05 g protein, and 0.4 g carbohydrate per kilogram body weight for three trials: no exercise (NOEX), CON-EX, and INT-EX. Both exercise trials consisted of 30 min of treadmill running at 60% VO2max. INT-EX was conducted in a single session of three bouts, each lasting 10 min and separated by a 20-min rest period. Blood was collected before the HFM (0 h) and at 2, 4, 6, and 8 h post-HFM. Exercise trials were completed 12 h before the HFM. Trials were separated by 7-10 d and were performed in random order. RESULTS: Plasma analysis indicated TG incremental area under the curve (AUCI) and TG incremental peak (PeakI) were significantly lower in INT-EX compared with NOEX, but CON-EX was not different from INT-EX or NOEX. Compared with females, males had significantly higher AUCI and PeakI in both exercise trials, but genders were not different in the NOEX trial. No difference was discovered among trials in high density lipoprotein (HDL)Total-C, HDL2-C, and HDL3-C, or fasting total cholesterol (TC) or fasting TC:HDL ratio. Females had higher fasting HDLTotal-C, HDL2-C, and HDL3-C compared with males. No gender or trial difference was found for fasting TC or TC:HDL ratio. CONCLUSIONS: Our data suggest that a single bout of INT-EX is more effective than CON-EX for lowering PPL as compared with NOEX in inactive, normolipidemic individuals. =================== Enhancement of fat metabolism by repeated bouts of moderate endurance exercise Kazushige Goto,1,2 Naokata Ishii,1 Ayuko Mizuno,3 and Kaoru Takamatsu3 Submitted 17 November 2006 ; accepted in final form 19 February 2007 This study compared the fat metabolism between " a single bout of prolonged exercise " and " repeated bouts of exercise " of equivalent exercise intensity and total exercise duration. Seven men performed three trials: 1) a single bout of 60-min exercise (Single); 2) two bouts of 30-min exercise, separated by a 20-min rest between exercise bouts (Repeated); and 3) rest. Each exercise was performed with a cycle ergometer at 60% of maximal oxygen uptake. In the Single and Repeated trials, serum glycerol, growth hormone, plasma epinephrine, and norepinephrine concentrations increased significantly (P < 0.05) during the first 30-min exercise bout. In the Repeated trial, serum free fatty acids (FFA), acetoacetate, and 3-hydroxybutyrate concentrations showed rapid increases (P < 0.05) during a subsequent 20-min rest period. During the second 30-min exercise bout, FFA and epinephrine responses were significantly greater in the Repeated trial than in the Single trial (P < 0.05). Moreover, the Repeated trial showed significantly lower values of insulin and glucose than the Single trial. During the 60-min recovery period after the exercise, FFA, glycerol, and 3-hydroxybutyrate concentrations were significantly higher in the Repeated trial than in the Single trial (P < 0.05). The relative contribution of fat oxidation to the energy expenditure showed significantly higher values (P < 0.05) in the Repeated trial than in the Single trial during the recovery period. These results indicate that repeated bouts of exercise cause enhanced fat metabolism compared with a single bout of prolonged exercise of equivalent total exercise duration. ========================= Carruthers Wakefield, UK Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 6, 2008 Report Share Posted February 6, 2008 It seems you are getting a lot of complicated answers, and a few zany ones. To me, the answer to your question is very simple. First of all, it sounds to me like your dietary thinking is on slightly the wrong paradigm. Instead of thinking about nutrients, think about food. The best dietary guideline for fat loss is to reduce or nearly eliminate processed foods, especially any kind of processed flour or sugar. Eat real food, mostly vegetables, fruit, meat, eggs, and nuts. These keep your hormones more even, reduce hunger, and are inherently fibrous and hard to overeat. Second, I'm not sure what kind of exercise you are doing, but if you can do it many times per day, or an hour per day, it's the wrong kind. The best exercise for fat loss is high intensity interval training. Look up HIIT and the Tabata protocol on the net. HIIT is somewhere in the neighborhood of TEN TIMES more effective than moderate aerobics for fat loss. No joke... two 15-minute HIIT sessions per week is the fat loss equivalent of about 6 hours of moderate continuous aerobics. The caveat is that you have to be in good shape to tolerate the physical stresses of HIIT - the intensity is so high that probably no one should do it more than three times per week. The next best exercise is heavy weight training using relatively few compound movements. Both of these exercise types change your body composition largely via hormonal effects that lower intensity exercise does not produce. So, in summary. Eat mostly like a cave man and do high intensity work outs. You should be able to lose 1-2 pounds per week on one or two weight workouts per week and one to two high intensity aerobics workouts per week, which is about as fast as you should lose fat anyway. If you are in a bigger hurry than that, change your expectations, as they are unhealthy and/or unrealistic. Wilbanks. Wisconsin, USA > > This fits in well with a discussion I have had with a colleague. Currently I > am trying to lose body fat, to do so I have modified my diet to reduce > fat/carb intake and increase protein and fibre intake. I have also managed > to adapt my eating habits to avoid periods of hunger. I have > definitely felt better since doing this, regarding fat loss I am only a few > weeks in so haven't big changes yet, but I am positive. > > The question we have been pondering is that of metabolism. My main idea is > to maintain a higher metabolism throughout the day, thus aiding fat loss. I > theorise that regular meals will do this in part. What I am most concerned with > is whether short workouts of mod/high intensity spread throughout the day > will increase metabolism more than a standard single workout of 45-60 min. > > Does anyone have any thoughts on this? > > Mark Helme > Wakefield, UK > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 6, 2008 Report Share Posted February 6, 2008 The rate at which a person can lose fat depends on the amount of fat they have. A study in the journal of theoretical biology a few years back estimated the maximum rate of energy transfer from fat stores to be around 31.4 calories per pound of fat per day. Someone who has a lot more fat can have a greater calorie deficit without risking loss of lean tissue, and lose more than that per week. The more fat you have, the faster you can lose it safely, the less you have, the smaller your deficit must be to avoid loss of lean tissue. The 1-2 pounds per week thing is appropriate for the majority of people who are in the middle, but the numbers can be very different for very overweight or very lean individuals. Alpert SS. A limit on the energy transfer rate from the human fat store in hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13. Drew Baye Orlando,FL > It seems you are getting a lot of complicated answers, and a few zany > ones. To me, the answer to your question is very simple. > > First of all, it sounds to me like your dietary thinking is on > slightly the wrong paradigm. Instead of thinking about nutrients, > think about food. The best dietary guideline for fat loss is to > reduce or nearly eliminate processed foods, especially any kind of > processed flour or sugar. Eat real food, mostly vegetables, fruit, > meat, eggs, and nuts. These keep your hormones more even, reduce > hunger, and are inherently fibrous and hard to overeat. > > Second, I'm not sure what kind of exercise you are doing, but if you > can do it many times per day, or an hour per day, it's the wrong kind. > The best exercise for fat loss is high intensity interval training. > Look up HIIT and the Tabata protocol on the net. HIIT is somewhere in > the neighborhood of TEN TIMES more effective than moderate aerobics > for fat loss. No joke... two 15-minute HIIT sessions per week is the > fat loss equivalent of about 6 hours of moderate continuous aerobics. > The caveat is that you have to be in good shape to tolerate the > physical stresses of HIIT - the intensity is so high that probably no > one should do it more than three times per week. The next best > exercise is heavy weight training using relatively few compound > movements. Both of these exercise types change your body composition > largely via hormonal effects that lower intensity exercise does not > produce. > > So, in summary. Eat mostly like a cave man and do high intensity work > outs. You should be able to lose 1-2 pounds per week on one or two > weight workouts per week and one to two high intensity aerobics > workouts per week, which is about as fast as you should lose fat > anyway. If you are in a bigger hurry than that, change your > expectations, as they are unhealthy and/or unrealistic. > > Wilbanks. > Wisconsin, USA > > > > > > This fits in well with a discussion I have had with a colleague. > Currently I > > am trying to lose body fat, to do so I have modified my diet to reduce > > fat/carb intake and increase protein and fibre intake. I have also > managed > > to adapt my eating habits to avoid periods of hunger. I have > > definitely felt better since doing this, regarding fat loss I am > only a few > > weeks in so haven't big changes yet, but I am positive. > > > > The question we have been pondering is that of metabolism. My main > idea is > > to maintain a higher metabolism throughout the day, thus aiding fat > loss. I > > theorise that regular meals will do this in part. What I am most > concerned with > > is whether short workouts of mod/high intensity spread throughout > the day > > will increase metabolism more than a standard single workout of > 45-60 min. > > > > Does anyone have any thoughts on this? > > > > Mark Helme > > Wakefield, UK > > > > > -- Drew Baye High Intensity Training www.baye.com Marc Mero Body Slam 279 Ave. Suite 1102 Altamonte Springs, FL 32714 407 678-BODY (2639) www.mmbodyslam.com Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 6, 2008 Report Share Posted February 6, 2008 Yes, I've always heard that very fat people can lose more than that safely. Since I was responding to someone who claims to exercise an hour a day, I didn't think this would be an issue. If he was, the prescription of HIIT would also be inappropriate. It's generally too intense for people that out of shape, and risks injury or cardiovascular incident. Nonetheless, I still think 2 pounds a week is a reasonable guideline for most anyone. I seriously doubt that anyone who lacks the patience to lose weight that " slowly " will end up keeping it off. My understanding is that there is an extremely high correlation between fast weight loss and recidivism. Wilbanks Wisconsin, USA > > > > > > This fits in well with a discussion I have had with a colleague. > > Currently I > > > am trying to lose body fat, to do so I have modified my diet to reduce > > > fat/carb intake and increase protein and fibre intake. I have also > > managed > > > to adapt my eating habits to avoid periods of hunger. I have > > > definitely felt better since doing this, regarding fat loss I am > > only a few > > > weeks in so haven't big changes yet, but I am positive. > > > > > > The question we have been pondering is that of metabolism. My main > > idea is > > > to maintain a higher metabolism throughout the day, thus aiding fat > > loss. I > > > theorise that regular meals will do this in part. What I am most > > concerned with > > > is whether short workouts of mod/high intensity spread throughout > > the day > > > will increase metabolism more than a standard single workout of > > 45-60 min. > > > > > > Does anyone have any thoughts on this? > > > > > > Mark Helme > > > Wakefield, UK > > > > > > > > > > > > > -- > Drew Baye > > High Intensity Training > www.baye.com > > Marc Mero Body Slam > 279 Ave. Suite 1102 > Altamonte Springs, FL 32714 > > 407 678-BODY (2639) > www.mmbodyslam.com > Quote Link to comment Share on other sites More sharing options...
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