Ottawa
12-18-2006, 03:19 PM
Mens Health ahd a great article on Eating & Exercise (http://www.menshealth.com/cda/article.do?site=MensHealth&channel=weight.loss&category=diet.strategies&conitem=1a0a99edbbbd201099edbbbd2010cfe793cd____&cm_mmc=AbsDietNL-_-2006_12_15-_-Editors_Column-_-The_New_Science_of_Weight_Loss#) in their mailout this week. Although geared towards men the points made are the same as far as losing fat through exercise and eating patterns.
Although Men's Health is adament that it is not low carb, their main diet effort (The Abs Diets) is a low fat version of the PP Maintenance Program with emphasis on exercise. Some of it seems to come right from PP, "Eat some protein at every meal and snack" and so on.
"Energy balance, the focus of Benardot's research, is the answer to both of these dilemmas. The athletes in his studies get the best results when they stay within 300 to 500 calories of perfect energy balance throughout the day.
This means . . .
1. Eat as soon as you wake up in the morning.
2. Make sure you eat something before you exercise, no matter what time of day it is.
Not only does the food prevent your muscle tissue from becoming cardio chow, but it increases the number of calories you burn during and after exercise. A 1992 study at Arnot-Ogden Medical Center in Elmira, New York, shows that exercise following a meal enhances metabolism.
3. Eat soon after exercising, when your body has depleted its energy stores. Act fast, or you'll start burning muscle for energy."
Part 4: Put It All Together, Now
Just remember these five rules that derive from it.
1. Eat five or six times a day, avoiding large gaps between meals and snacks. Don't allow yourself to get ravenously hungry, and don't stuff yourself. If you find you're slipping into a bad mood before a meal, that's a pretty good sign you've waited too long to eat.
2. Eat some protein at every meal and snack, and some calcium-rich dairy at several of them.
3. Always eat something shortly before exercising; you'll burn more calories that way. (See "Perfect Meal Timing" at right for suggestions.) Then eat something soon after. This will speed up the repair process, which also costs your body some caloric capital.
4. Lift weights two to four times a week, focusing on the largest muscle groups. Three total-body workouts a week is ideal for creating a metabolic challenge; that way, you use all your big muscles every time you hit the gym.
5. Try to do something active on two or three of your nonlifting days. If you have the energy, interval workouts are best. But if these additional workouts leave you feeling wiped, it's far better to conserve your energy for three tough strength workouts a week, rather than spread it out over six half-assed exercise sessions.
I wish I could conclude this by telling you that weight loss is fast and easy, rather than slow and strenuous. But the exciting news is that science has found a straighter path to steady, successful weight loss--no starvation or death marches required. Here's wishing you a happy, less efficient new year."
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Although Men's Health is adament that it is not low carb, their main diet effort (The Abs Diets) is a low fat version of the PP Maintenance Program with emphasis on exercise. Some of it seems to come right from PP, "Eat some protein at every meal and snack" and so on.
"Energy balance, the focus of Benardot's research, is the answer to both of these dilemmas. The athletes in his studies get the best results when they stay within 300 to 500 calories of perfect energy balance throughout the day.
This means . . .
1. Eat as soon as you wake up in the morning.
2. Make sure you eat something before you exercise, no matter what time of day it is.
Not only does the food prevent your muscle tissue from becoming cardio chow, but it increases the number of calories you burn during and after exercise. A 1992 study at Arnot-Ogden Medical Center in Elmira, New York, shows that exercise following a meal enhances metabolism.
3. Eat soon after exercising, when your body has depleted its energy stores. Act fast, or you'll start burning muscle for energy."
Part 4: Put It All Together, Now
Just remember these five rules that derive from it.
1. Eat five or six times a day, avoiding large gaps between meals and snacks. Don't allow yourself to get ravenously hungry, and don't stuff yourself. If you find you're slipping into a bad mood before a meal, that's a pretty good sign you've waited too long to eat.
2. Eat some protein at every meal and snack, and some calcium-rich dairy at several of them.
3. Always eat something shortly before exercising; you'll burn more calories that way. (See "Perfect Meal Timing" at right for suggestions.) Then eat something soon after. This will speed up the repair process, which also costs your body some caloric capital.
4. Lift weights two to four times a week, focusing on the largest muscle groups. Three total-body workouts a week is ideal for creating a metabolic challenge; that way, you use all your big muscles every time you hit the gym.
5. Try to do something active on two or three of your nonlifting days. If you have the energy, interval workouts are best. But if these additional workouts leave you feeling wiped, it's far better to conserve your energy for three tough strength workouts a week, rather than spread it out over six half-assed exercise sessions.
I wish I could conclude this by telling you that weight loss is fast and easy, rather than slow and strenuous. But the exciting news is that science has found a straighter path to steady, successful weight loss--no starvation or death marches required. Here's wishing you a happy, less efficient new year."
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