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Muscle Building Workouts - Build Muscle And Fitness The Right Way
Does this sound familiar to you?
You have goals for your muscle building workouts. You follow a regime that allows you to achieve those goals. You're doing everything right. But, you fall on your butt.
Then you find that you get back up and...
The ABC's of Choosing a Suitable Partner Online
Do you want to know the truth about any online Hotty? Follow these three steps and you will!
Wouldn't you love to correspond with only online prospects that met your requirements? Think that's impossible to do before you meet them? It's not...
Whirlpool Baths The Way To Good Health
For hundreds of years, mankind has recognised the soothing, remedial effects of bathing. Several decades ago the medical profession acknowledged the benefits of hydrotherapy and began to prescribe the use of whirlpool baths as an effective...
Why Less Is More When Trying To Build Muscle
One of the biggest myths I deal with as a personal trainer is
that many people still believe it takes hours in the gym to
build muscle and get a lean, muscular physique.
Not true.
In fact, the best results I've seen, both with my own...
You can lose your paunch forever!
Don't just sit and lament the state of your body.
There are many exercises to help you lose weight.
Some may find it boring. One way to overcome this is to adopt flexibility in your exercise program.
You could cycle one day, walk on...
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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
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