|
|
|
Five Secrets Of High Blood Pressure Treatment
Thirty percent of human population has a high blood pressure and everyone has a 90% risk to acquire it during the rest of the life. As a result, half of all human deaths are due to the major complications of high blood pressure, mainly stroke and...
Review of Bally Total Fitness
Overview: Bally is truly a total solution to getting healthy. They offer gyms with name brand fitness equipment, personal trainers, and exercise classes. They also help you understand nutrition and plan a healthy diet. They have tons of information...
Stretching Routines
Lots of physical activities build your muscles and strength, but many times other parts of your body are left out. Because stretching can be a full body workout, it can help to check any imbalance in your muscles. If your body is flexible you...
Why Resting Is Important For Building Muscle
Rest between sets and workouts is an important aspect of
building muscle mass.
Wait enough time between sets so that you are rested enough to
perform as well as you did your first heavy set. Your second set
needs to be as intense as the...
Yoga Helps Fight Mid-Life Bulge
Copyright 2005 Daily News Central
Yoga practice helps middle-aged people lose weight and keep it off, suggest new studies published in the online journal Alternative Therapies In Health and Medicine.
Researchers at the Fred Hutchinson Cancer...
|
|
| |
|
|
|
|
|
|
How Proper Calorie Fragmentation Improves Body Composition?
It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else.
Calories control bodyweight.
What about body composition? The two major components of body composition are lean body mass and fat mass. Suppose you just lost 10 pounds of bodyweight. Does it matter how many of those 10 pounds were fat and how many muscle? Sure, it DOES matter. While calorie balance controls bodyweight, other important factors influence the proportions of fat and muscle that you gain or lose! These factors may improve or make worse the way you look naked.
One of those factors is calorie distribution (or calorie fragmentation). Bodybuilders, as the group of people most concerned with their body composition, have been spreading their calorie intake into smaller and more frequent meals for decades. Originally they believed that doing so "raises one's metabolism". Science has never proved this belief. Recent findings reveal that there is no metabolic advantage of eating smaller and more frequent meals.
However recent research has uncovered that spreading your calorie intake into smaller and more frequent meals improves body composition! More calories end up building muscles, and less calories go to your fat deposits. The calorie balance equation still rules, but more calories end up building muscles! That, my friend, means that you will look better!
The most promising research comes from the labs of Georgia State University.
Dr. Dan Benardot and colleagues developed a sophisticated computer program that analyzes a person's within-day calorie balance. They named the program - computerized time-line energy assessment (CTLEA). The research team tracked the calorie feeding patterns of 42 gymnasts and 20 runners. The trial found that the athletes with the largest and most frequent energy deficits were the fattest! On the other hand, the athletes with the smallest and least frequent energy deficits were the leanest. The results were equally supportive for both aerobic (runners) and anaerobic (gymnast) athletes.
This research is absolutely fascinating. It irrefutably proves that eating smaller and more frequent meals leads to more muscle and less fat. Whether you are on a 1200 or 4000 calorie diet, it does make sense to spread these calories into more meals. The research suggests that for maximum muscle, we must minimize (if not eliminate) time frames of the day where our calorie balance falls below minus 300 calories.
The most frequent times, a person fails to feed his or her body sufficient calories to keep a (-300;+300) balance are: sleeping and training.
Remember these 4 rules of good calorie distribution
- Eat before bed.
- Eat your breakfast.
- Eat before exercise.
- Eat after exercise.
About the Author
Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com
|
|
|
|
|
|
