Figurative fat/weight loss question. “Intelligence required”?
If some one where to do low intensity cardio before breakfast in the morning and burned 4000 calories worth while supplementing with BCAA so hinder muscle loss, what would the results be in terms of fat loss and muscle loss
Tags: fat/weight, Figurative, Intelligence, loss, question, required
Related Items
- Weight loss question?
I only want to loose about 30 pounds, but dieting is quite difficult as i'm still at home and so my mum controls all the meals, and its mostly carboh... - Question about jogging, walking and fat loss?
Hi, I plan on doing 5 to 6 miles each day (I know that seems ambitious, but I'm really committed). My plan is to do a jog/run combo where I do a lig... - Question about diet and fat loss?
If i jog 35 minutes everyday, lift weights 3 times a week and eat very healthy, balanced everyday. In how many weeks will i see NOTICEABLE results whe... - Question about fat loss help me?
So if i jog for 45 minutes, i burn fat. But when I consum calories, that doesn't NECESSARELY GOES INTO MY FAT correct? ... - A question about body weight, muscle weight, water weight and fat loss.?
I know muscle weighs more than fat. As I continue to loose fat I'm also gaining muscle which weighs more than fat. Water might fluctuate my weight a l... - How many calories should i be eating for maximum fat/weight loss?
Im 203lbs 5'11, 20 years old. I was 198 after losing 50 pounds, but gained 5 back. My medicine caused hunger, but im off it now and ready to take cont... - I have a question about fat loss?
For the past 2 weeks, I have been jumping rope for a total of one hour a day, eating healthy, eating 5 small meals a day, doing weight training 3 time... - Please help question about fat loss?
1 scoop of protein with 1 cup of 2% milk and a banana blended. This would replace my breakfast meal. I'm looking for FAT loss so any other tips and su... - question about fat loss and muscle gain?
hey soo i am slightly over weight and have started going to the gym. am not concerned about my size and have started the gym to bulk up in muscle but... - when do you actually notice fat/weight loss?
like in the morning? or as soon as you workout i know it takes time...but when does the fat loss actually occur? ... - what is the fat loss secret dr suzzane fat loss secret is the fat loss secret a scam not really a question sor
http://www.youtube.com/watch?v=spfr4Owj9T8&feature=related try this one i agree with slyder i have taken the neccessary steps with this powerful toll... - Is it possible to post a question on this weight loss section without?
getting replies from obvious spammers saying "are you serious about losing weight?" and then post a load of links? ... - Weight loss help, 6 small meals a day?
I've been eating less than 500 calories each day for the past 2 weeks until i read a question on how much you loose eating 500 each day and the respo... - Dieting for body fat loss and Abs?
I'm 6' 3" and now around 187 pounds. So I have been dieting on a low carb, low fat diet that is around like 1600-1800 calories a day for like a wee... - What is the best way to jump start weight loss?
without taking diet pills... would fasting for 3 days be a good idea? I am looking for a way to kickstart my metabolism so that I can loose poundage q...
May 22nd, 2011 at 11:17 pm
I have been receiving a lot of e-mail lately about diet. In the past, I was never concerned about what I ate. I just went to the gym, trained hard, and that was the extent of my routine. Not until recently did I realize the power diet has over the way your body looks and performs. I believe that diet is at least 75% of the fitness equation. In this article, I’m going to describe in detail what I have learned about diet during my 12-week transition period.
When to Eat and How Often
This might sound strange, but you have to eat more often to lose fat and gain muscle. During my transition period, I never ate less than 6 meals a day.
•Try to eat every 2 to 3 hours.
•Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed.
•Try to eat one gram of protein per pound of lean body mass on lifting days and .8 grams of protein per pound of lean body mass on non-lifting days.
•Never eat more than 70 grams of protein in one meal.
Carbohydrates
When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy). This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat. The idea is to consume just enough carbohydrates to make it through our workouts with sufficient energy. I have broken down carbohydrates into these three categories:
•Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit
•Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice, breads
•Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular. Make sure you include them in you later meals when you can’t eat complex carbs. They are also a good source of vitamins. Ex. Leafy vegetables like lettuce.
Protein
Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.
Net protein utilization: Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.
•Whey protein (100%): the best source of whey protein is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning.
•Egg whites (88%)
•Fish (78%)
•Chicken breast (78%)
•Soy protein: My one bit of advice would be to try and stay away from soy protein. It is not absorbed very well by the body.
Fats
We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body. There are 2 fat types we need to be concerned about:
•Saturated fats: these are the bad fats. Avoid these fats as much as possible. You will find these types of fats mostly in meats
•Unsaturated fats: these are the good fats. They are a good energy source and help us build muscle. You can find from plant oils. Peanuts are also a good source.
Water
Do not under estimate the importance of water! If you are looking to get lean, water will be your best friend. Drink as much as you can and as often as you can. Also, it is very important to drink lots of water when you’re eating large amounts of protein to clean urea from the system.
Vitamins & minerals
As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow.
Supplements
Supplements are just that, meaning they are used to supplement your diet, not replace it. Don’t ever think of it that way.
Hierarchy of supplements:
I developed this hierarchy of supplements based on what I thought were the most important and also by price.
•1. Proper diet: Without proper diet you are just wasting money on supplements. Start here! Do not think that supplements are going to do it for you alone.
•2. Multi-vitamin & mineral: It is very important to have all your vitamins & minerals when resistance training. Most of us are lacking in some areas, make it a priority to make this your first supplement.
•3. Protein powder: It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep.
•4. Creatine: This is great for harder workouts. It also makes you muscles hang on to water, giving them a better environment to grow.
•5. L-glutamine: This is an important amino acid in muscle recovery
•6. Branch chained amino acid: These are great before and after workouts along with L-glutamine because it gives your muscles all the amino acids it needs to repair and grow.
•7. ZMA: This helps you release more growth hormone while you sleep, increasing your size and strength.
•8. Thermogenic: These really help in the fat loss process. They also help you hang on to more muscle while dieting due to the fact you can eat more.
•9. Meal replacement: Although very expensive, meal replacements make it much more convenient to get some of your meals in. Also, you can get in more meals than if you were to eat only real foods.
“The golden hour”
Remember “The golden hour” because it will make things so much easier for you. “The golden hour” is a window of opportunity we have to get everything we have depleted in our body back in a short amount of time. Think of your muscles as a gas tank: When you workout, you use gas for energy or in this case glucose. After a workout, our muscles are in a unique state. They are able to fill back up very quickly leaving you full for the next workout. If you wait to long, your muscles don’t fill back up as easily and the carbs you eat are more likely to be stored as fat. Doing this will also let you take advantage of insulin’s muscle building effects from the simple carbs you have ingested. You want to ingest 50-75 grams of simple carbs right after a workout. Also, this is when you want to take your protein shake because it will absorb quickly and supply your muscles with the amino acids that they need.
Insulin
This is a very complicated subject, but all we need to know is that insulin can help us build muscle or can make us fat depending on the timing. Insulin is released by the pancreas in response to elevated blood sugar levels. We can achieve a high blood sugar level by ingesting simple carbs. Like “the golden hour” we have a window of opportunity to take advantage of the muscle building effects of the insulin without getting fat. We have about 4 or 5 hours after we workout to take advantage of insulin. If we take in too many simple carbs out of this window, we are very likely to store fat.
Cheat day
The theory behind the cheat days is you take one day every 2 weeks to eat anything you want and actually get leaner. It might sound crazy, but it worked for me. When you eat low carbs for a time for body begins to think it is not getting all the food it needs (because your not storing any fat) and begins to slow down your metabolism. When you bombard your body with food on that one day, it tricks your body into thinking it has all it needs and speeds your metabolism back up. I can tell you from experience, every day after a cheat day I felt leaner and looked better.
Ketosis
This is when your body uses protein for energy. This happens when we have too few carbs in the body or when we over train. I went into the state of ketosis for only the last week of my 12-week transition for a couple of reasons: (1) I wanted all of my muscles to shrink down so when I carbed back up, my skin would be tighter. (2) When you go into ketosis it seems to bring the water out from under the skin. Don’t go into this state to loose fat. Without carbs your body can not burn fat effectively. You will loose weight rather quickly, but only because you don’t have as much glycogen in the muscle. Also, you are simply loosing water. Remember that proteins are the building blocks for muscle and that means they are fair game for energy when in the state of ketosis. I would not recommend going into this state unless you are trying to get into a super ripped state for a short amount of time, like for a bodybuilding contest.
May 22nd, 2011 at 11:28 pm
I’m assuming this is a hypothetical “thought experiment” because burning 4000 calories in a low-intensity cardio session would require an average sized male to be on a treadmill for upwards of six hours.
Bottom line is that no amount of branched chain aminos are going to reduce muscle catabolism when you are in a highly-calorie-restricted state. Indeed, low-intensity, long-duration cardio is probably the worse way to lose fat while trying to preserve muscle — this is why most distance/marathon runners have very little lean muscle mass.
A better approach would be to do shorter, more frequent sessions of high-intensity interval training, alternating between 70 percent maximum heart rate and 85 percent MHR.
Sprinting or treadmill “pulsing” (jacking up your intensity for 60 seconds and then going back to a more moderate pace before returning to the higher intensity) can get you there. Generally, this type of cardio should be limited to 30 minutes. You’ll typically burn the same amount of calories as in a 45-50 minute moderate session. But because you limit the duration, you discourage the the muscle catabolism that accompanies longer distance/duration running.