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THE FAT BURNING PROCESS By Lindsay Mulinazzi Photographic Images are of photos of Lindsay Mulinazzi taken by John Nafpliotis and Reggie Bradford. OVERVIEW Fat burning is a process that for many means long hours in the gym doing cardiovascular activity. This does not have to be the case if one understands how cardiovascular activity, weight training, and nutrition, work together to develop a leaner more muscular physique. Most people think that in order to burn body fat, they must spend countless hours running or partaking in high impact aerobic activity. This could not be farther from the truth. High impact activities burn a considerable amount of carbohydrates and very little fat. It is common to see a decrease in muscle tissue after performing high impact activities for three or more weeks. This is because, during high impact activities, stress hormones are released. During the initial act of high impact movements the body uses carbohydrates for energy. These carbohydrates are called glycogen. As a result of the release of the stress hormone cortisol, when the body depletes its glycogen (stored carbohydrates), it will start to burn muscle tissue (stored protein). At this point, fat is hardly used in the calorie burning process. CARDIOVASCULAR ACTIVITY Fat burning is at its most desirable rate while performing activities that require very little bursts of energy. As a person moves suddenly, the body converts from using fat to using carbohydrates as the primary energy source. After a weight training bout or any type of activity, the metabolism is raised. Metabolism is the total of all physical and chemical reactions in the body. This includes catabolism and anabolism, the tearing down and building up of muscle tissue. A positive attribute about high impact activities is that it raises your metabolic rate so that you will burn a higher amount fat of calories during periods of rest, although, the negative aspects of high impact activities out-weigh the positive. The negatives of high impact activities include: loss of muscle tissue, lack of muscle recovery, destruction of joints, ligament damage, tendon damage, cartilage stress fractures, loss of flexibility, and a shapeless physique. NEGATIVE EFFECTS OF HIGH IMPACT AEROBIC ACTIVITY · · · · · · · · Loss of muscle tissue Lack of muscle recovery Destruction of joints Ligament damage Tendon damage Cartilage stress fractures Loss of flexibility A shapeless physique For increased fat burning, it is more favorable to partake in activities that allow a considerable amount of fat burning during the actual activity as well as after the activity has been completed. This will ensure a higher level of caloric expenditure, prevent muscle tissue from being broken down, help the body get rid of excess waste products, and promote muscle growth. Aerobic activities performed at a moderate intensity with little impact will promote overall good health and fat burning. These activities include: walking, riding the bike, using the precor, stairmaster, and stairmill. They can be done 30-40 minutes 6 days a week for optimum fat burning. WEIGHT TRAINING As humans age, our hormones that assist in the storage of muscle and burning of fat decrease. As a result of muscle loss or the lack of muscle, the metabolism decreases. At rest, one pound of muscle requires at least 30 calories per day. It is critical to sustain muscle mass with age to prevent obesity and bone loss. Strength training can decrease body fat by adding muscle to the body, which in turn, increases the metabolism and the body’s effectiveness of burning fat. A study conducted by the YMCA in Quincy, Massachusetts, showed that a group of individuals that performed aerobic activity for fifteen minutes three days a week and strength training for fifteen minutes three days a week, with a diet consisting of 20% protein, 60% carbohydrates, and 20% fat, had a loss of 10 pounds of fat and a gain of two pounds of muscle during an eight week period. The other group in the study that simply performed thirty minutes of cycling three times a week for eight weeks on the same diet, lost a half pound of muscle and only three and half pounds of fat. Weight training should be performed a minimum of three days a week, twenty-five minutes a day, at a moderate intensity. A study by Wescott showed that engaging in strength training three days a week for twenty-five minutes over an eight week period increased muscle mass in adults by three pounds. Weight training three days a week for twenty five minutes can decrease muscle loss with age, increase the metabolic rate, reduce body fat, increase muscular and bone density, increase strength and endurance, reduce arthritic pain, improve glucose metabolism, prevent the onset of diabetes, increase gastrointestinal transit time, reduce blood pressure, increase HDLs high density lipoproteins the good cholesterol, increase vascularity and blood to the muscles, and deter cardiovascular disease. POSITIVE EFFECTS OF WEIGHT TRAINING · · · · · · · · · · · · · Decreases muscle loss with age Increases the metabolic rate Reduces body fat Increases muscular and bone density Increases strength and endurance Reduces arthritic pain Improves glucose metabolism Prevents the onset of diabetes Increases gastrointestinal transit time Reduces blood pressure Increases HDLs - good cholesterol Increases vascularity and blood to the muscles Deters cardiovascular disease JUST THE FACTS · Weight training is the most efficient way to burn fat. 1. Every pound of muscle added to the body of an adult female will burn an additional 75100 calories per day at rest. 2. Through proper weight training, the average person can add enough muscle to burn an additional 3500 calories per week 3. One pound of fat = 3500 calories · Aerobics can actually make you lose muscle tissue. 1. The body is dynamic enough to respond to exercise by recovering and becoming stronger. 2. If intense aerobic activity is performed, the body cannot recover and continues to be destroyed rather than gain the muscle needed to burn calories. 3. Losing muscle equates to less calorie burning which leads to fat gain. · Aerobics can lead to muscle injury and joint damage. 1. Intense aerobic activity leads to overuse injuries by damaging the ankles, knees, hips, and back. 2. Overuse injuries are cumulative and do not happen overnight. 3. When one realizes damage has occurred, it is usually to late to repair the damaged tissue · Fat loss is dependant on burning fat calories. 1. The highest amount of fat calories are burned while sleeping. 2. Aerobic activity burns a larger percentage of carbohydrates than fat. 3. Weight training promotes muscle tissue growth, which will burn more fat calories at rest. Weight training is the key to losing fat and keeping it off! NUTRITION Poor nutrition is the major cause of fat gain. Consuming a diet higher in calories than the amount of calories one consumes a day will cause an increase in fat storage. A sedentary lifestyle coupled with poor nutrition habits will lead to obesity over time. Intake of carbohydrates, proteins, and fats should be adjusted according to activity. Caloric consumption should be lower if one does not engage in physical activity. The problem people face is that the lack of physical exertion usually causes a depressed state, which in turn will cause an over-consumption of carbohydrates as a hope of making one feel good. Carbohydrates increase the secretion of the “feel good” hormone serotonin. This hormone is responsible for inducing a calming effect. Individuals who work all the time and do not exercise to release stress, rely on carbohydrates as a mechanism to feeling more calm or less stressed. When consuming a diet high in carbohydrates the hormone insulin is secreted to assist in the storing of blood sugar. Insulin is known as the fat storing hormone because excess sugar, fat, and protein is pushed into the fat cells to be stored for later use. This process will cause more fat storage and could increase the chance for diabetes. The consumption of carbohydrates, proteins, and fats should be balanced throughout the day in at least five small meals. By eating every three hours, insulin is stabilized and the desire to overeat carbohydrates and fat diminishes with time. In about three weeks, one’s cravings for sweets and salt will decrease. By incorporating the right type and amount of cardiovascular activity, weight training, and nutrition, one will see a positive change in health, a reduction in body fat, an increase in muscularity, and an increase in strength. The body is a machine that will respond to changes in a small amount of time. It takes discipline and patience, but everyone can start by making small changes to promote a wealth of positive progress. If you are interested in learning more specific information on how to maximize fat burning, then check out Lindsay’s website at www.fitnessinferno.com. You will learn the most effective and efficient ways for building muscle and burning fat.