Posts Tagged ‘Muscle’

Leucine May Be Key to High-Protein Weight Loss Diet

Though all the women lost about 16 pounds each, those in the higher-protein group lost more body fat and retained more lean muscle than those the high-carb group. “However, when we did a follow-up four months later, we found the higher-protein group continued to lose weight while the high-carb group had plateaued and lost no additional weight,” says Layman.

via Leucine May Be Key to High-Protein Weight Loss Diet.

Q: Should I supplement with L-Leucine to help me lose weight?

A:  Yes.  Read on.

Leucine is found (a) alone, as a supplement, (b) with the other branch chain amino acids, as a supplement, and (c) in meat, fish, and dairy foods.

By itself, it has little effect and may actually hinder weight los, slightly, temporarily.  That’s because God made you to eat food, not chemically reduced components of food.

But as part of a diet program where you’re limiting overall calories to less than you need to stay big, combined with making sure that a significant percentage of those calories comes from protein, you’re going to be fine on the leucine and total BCAA intake.  And the protein intake will help you not cannibalize your muscle tissue as much as if you were eating a higher carbohydrate low calorie diet.

Add a third component — daily exercise in the amount and types you can do every day without causing issues — and you immediately put yourself in the situation of being statistically in the most likely success group for permanent weight loss.

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What makes muscles grow?

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It’s a specific adaptation to an imposed stress.   You consistently work a muscle to at/near the point of failure, and as it rebuilds itself, additional muscle is put there to help you out, to keep that spot from getting stressed out so much next time.

So  how do you use this to your advantage?  Do strength training, of some sort, every other day or so.  And/or lift heavy things often in the course of your life.  Or simulate a heavy lifting life by lifting real things in an exercise session which requires a lot of different kinds of movements and muscles to get the job done.  Even if you have to reduce your amount of cardio to get the strength training in, that’ s OK.

You lose 10% of your muscle mass per decade of life if you don’t do things that require that strength.  IF you don’t use your muscles, they go away.  If you do use them, they grow.

Characteristics of a good workout routine

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F.I.T.

 

That’s an acronym that’s easy to remember.

FREQUENCY — how often you work out.

INTENSITY — how hard your maximum exertion is

TIME — how long you go.

 

You can vary any of the three. Longer, less intense workouts are as good or better for heart health as short, extreme workouts.  Fewer, more intense workouts tend to be better for strength development than doing the same low intensity lifts each day.

And if you’re short on time, you can up the frequency and/or intensity to compensate.  Four 15 minute workouts in one day is the  rough equivalent of an hour or continuous exercise.

How can I make myself go to the gym?

From a reader question … as to how to get out of that horrible lethargy that just makes you want to put off, and put off, starting to exercise.

Here’s the deal.  Get up from the computer now, right now actually, and go one time.  Stay for 45 minutes or so.  When you finish, you’ll notice you don’t feel so lethargic any more, at all.

The only way to get out of that slothful feeling is to move even though you feel to slothful to do so.  Moving begets more moving.  Do some today and you’ll find you can do some more tomorrow.

Can you do this? Simple sitting test predicts longevity – Vitals

A simple test that looks at how easy — or difficult — it is for you to sit down on the floor and then get back up may help predict how long you’re going to live, a new study shows.

Middle-aged and elderly people who needed to use both hands and knees to get up and down were almost seven times more likely to die within six years, compared to those who could spring up and down without support, Brazilian researchers reported

via Can you do this? Simple sitting test predicts longevity – Vitals.