The answer is Yes. It’’s a scientifically proven fact that muscle proteins are broken down and used for energy during aerobic exercise. But don”t worry, you are constantly breaking down and re building muscle tissue anyway. This process is called “protein turnover.” Your body is constantly alternating back and forth between anabolic (building) and catabolic (breaking down) cycles. That’’s just a normal part of life. Your goal is simply to tip the scales slightly in favor of increasing the anabolic side and reducing the catabolic side just enough so you stay on the anabolic side and you gain or at least maintain muscle.
This fact of human physiology has often been taken out of context and used to scare people into not doing cardiovascular exercise for fear of losing muscle. When you fast overnight as you sleep, you lose muscle too, but that doesn”t mean you should stop sleeping! Yea, it’’s possible for you to lose muscle from doing a bit much cardio, but it’’s highly unlikely. Shying aside of cardio completely as you think you”ll lose muscle is an immense mistake. Alone excessive amounts of cardio would cause you to lose muscle because over-training tips the descale towards the catabolic side. It’’s hard to generalise and pinpoint one specific amount as too much, just I think it’’s safe to accept that just about anyone could do up to 45 -60 minutes of cardio a day, 6 to 7 days a week without losing any muscle – as long as the proper nutritional support is provided.
“Aerobics can enhance your recovery from weight training by promoting blood flow and oxygen transport to your muscles,” says Parillo. “Aerobics forces oxygen through your body, increasing the number and size of your blood vessels. Blood vessels are the ‘’supply routes” that transport oxygen and nutrients to body tissues, including muscles, and carry waste products away for muscular growth, repair and recovery. The expansion of this circulatory network is called ”cardiovascular compactness.So, according to Parillo, aerobics can actually enhance recovery from weight training and increase muscular growth by developing the circulatory pathways that provide nourishment to the muscles. Cardiovascular training is important for fat burning, for good health and for muscle-building.
Losing muscle has more to do with inadequate diet than with excessive aerobics. If you suspect you are losing muscle there are four likely causes:
1. You are not eating enough protein. Protein is the only nutrient that is actually used to build muscle. To stay anabolic you must eat five to six protein containing meals. Each meal should be spaced out approximately three hours apart. Research has proven that if you are physically active, you need a minimum of .8 grams to 1 gram of protein per pound of bodyweight.
2. Your carbohydrates are too low. Low carb diets are often used for fat loss, but it is a mistake to cut your carbs too drastically. Carbohydrates are protein-sparing, so even if you are eating large amounts of protein, you can still lose muscle if you your carbs are too low.
3. You are not eating enough calories to support muscle growth. This is the most common cause of muscle loss. When your calories are too low, your body goes into “starvation mode.” Your metabolism slows down and your body actually burns muscle tissue to conserve energy. Muscle is metabolically active tissue, requiring a great deal of caloric energy just to maintain it. That’’s why your body will shed muscle if it thinks you are starving.
4. You are not training with weights. It is a common misconception that if you want to lose weight, you should start with cardio only and add the weights later – another big mistake! It is the weight training that keeps you from losing muscle while you are dieting.
You are much more likely to lose muscle from not eating enough than you are from doing too much cardio. All too often, people are afraid to eat a lot and do a lot of cardio at the same time. It doesn”t seem to make sense. Logically, it seems like the two would cancel each other out – but the opposite is true. Many people believe they must “starve” the fat by drastically lowering calories. Unfortunately, this approach can cause you to lose muscle along with the fat. The only way to maintain your lean mass while losing fat is to feed the muscles with plenty of nutritious calories and at the same time, burn the fat off with cardio.
Archive for the ‘Weight Loss’ Category
Aerobic exercise can accomplish you lose Muscle?
Sunday, January 17th, 2010Do we lose weignt need some diet pills?
Sunday, January 17th, 2010First of all, we need to kown the pills available on the market What are the characteristics I have interviewed a number of friends who used to eat piils to help weight loss, their feeling is that after taking weight in 3 days,their lose weight about 1-3 kg, but they have a bad headache,body weakness and have a cobweb in the throat in the first days, ,what a terrifying phenomenon! so in this state going on for some time, they stop the medication,then,they found the weight was return to the original weight.Besides,there are many weight loss products that don”t work,this is because our boby different from one to another.Many people believe that taking a pill will solve all their weight loss problems. They buy the latest “miracle drug” or “miracle supplement” and they expect that to help them lose weight without lifting a finger.
weight loss products are popular things between women,maybe it’’s a good way to women who try a lot of way but can’t lose weight.with healthy ,they will choose natural diet pills ,As you might know, using natural diet pills is one of the most successful ways to lose weight.
How Nutrient Density Works
Sunday, January 17th, 2010You are hungry and it is a few hours until dinner so you decide you want a snack. You can choose either an apple or a glazed donut. They are roughly the same size and either food works as a quick snack so you can get back to work. Which one do you choose?
Hopefully you chose the apple. Why? The apple has around 80 calories and lots of vitamins, fiber and phytochemicals that will keep you healthy. The fiber and water in the apple will fill your stomach and keep you satisfied until dinner.
The donut has calories. Lots of calories. In fact, the donut has more than 200 calories but it doesn”t have many nutrients. There is only about one gram of fiber so it won”t keep you feeling full either, so eating that glazed donut will frequently lead to eating a second one. The donut also has lots of unhealthy saturated fat and plenty of sugar. Sure it tastes good, but your body might pay quite a price for the immediate gratification.You can also compare nutrient density using the amount of calories in the food rather than volume or portion size. Let’’s compare a cup of carrot slices to four saltine crackers. Both snacks have about 50 calories, but the carrots have many more nutrients for the same number of calories. The carrots are nutrient dense; the crackers are energy dense. This is important for people on weight-loss diets. Foods that are low in calories, but high in fiber and other vitamins, will keep you satisfied and healthy while you lose weight.
Is a low-fat diet really healthy?
Sunday, January 17th, 2010There is abundant evidence that low-fat diets can lower the risk of heart disease and cancer. They also make it easier to reduce the number of calories consumed. The pronouncements of those favoring higher fat diets are usually colored by personal dietary preferences. A low-fat diet may require some adjustment to one’’s palate, but that change occurs readily over time.
I favor a diet with almost no added oils or fats, one deriving about 15% of its calories from the fats naturally present in whole grains, vegetables, nuts, and seeds. Whole wheat flour, for example, derives 5% of its calories from fat. Ultra-low fat diets that derive less than 10% of calories from fat may show impaired mineral absorption to some degree and will provide a lesser amount of important fat-soluble nutrients and phytochemicals than diets that are somewhat higher in fat.
One study showed that coronary atherosclerosis (hardening of the arteries) could be reversed by a regimen that included a no added oil vegetarian diet, exercise, and meditation (for stress reduction). Some would claim, though, that a diet with added olive or canola oil can also produce a favorable cholesterol profile in many people. However, cholesterol levels represent only one risk factor for heart disease. The coagulability (tendency to form clots) of the blood is felt to play a role in the atherosclerotic process as well, and dietary factors are important here. It appears that consuming significant amounts of any vegetable oil will increase the blood’’s coagulability. Furthermore, since dietary fatty acids of all types appear along with cholesterol in atherosclerotic plaques (areas of hardening of the arteries), oils may promote coronary heart disease by other mechanisms as well.
The contention that oils may play a role in the development of heart disease is supported by the results of the CLAS (Cholesterol Lowering Atherosclerosis Study) study, which suggested that protein and carbohydrate are preferred substitutes for fat calories, rather than monounsaturated or polyunsaturated oils.
Quickest way to lose weight
Sunday, January 17th, 2010
There are a few ways the body can lose water weight quickly….The net reduction of glycogen levels within muscles. If we don’t.
Healthy Foods to Eat.The closer a food is to its natural state, the better it is for you. Fresh fruits and berries are great and will satisfy a craving for sweets. Whole vegetables have lots of vitamins and minerals, so eat more green, orange and yellow vegetables. Steam them to retain the most nutritional value and be careful with sauces, they may be high in calories and fats that aren”t good for you.Any pasta or baked goods should be made from whole grains. Avoid sugary snacks and pastries as well. An apple is good for you, an apple pie really isn’t.Shop for lean meats and don”t forget the fish. The omega-3 polyunsaturated fatty acids in ocean fish are often deficient in our diets, so serve seafood two or three times per week. Baked fish and chicken are healthier than fried, and lean meats like bison or venison may be healthier than higher fat beef.Processed lunch meats, hot dogs, bacon, and sausages have a lot of saturated fat and nitrates in them you don”t want in your body. If you love these meats, you can find healthier versions sold at health food stores.Remember to eat a variety of foods to get all of the vitamins and minerals you need to be healthy.Stick to water, milk and 100% fruit and vegetable juices as your main beverages and limit sugary soft drinks. If you get tired of plain water, add a slice of lemon or lime to add a touch of flavor. For kids, try some fruit juice jazzed up with carbonated water.
Unhealthy Foods,Battered and deep fried foods ,Processed lunch meats ,Greasy snack chips .White bread and refined pasta .Most canned spaghetti and ravioli ,Sugary breakfast cereals,Frozen fried chicken, fish sticks and corn dogs.Healthy Foods:Green and brightly colored vegetables ,Dark leafy greens and lettuce ,Fresh fruits and berries ,Lean turkey and chicken ,Nuts, dried fruits and healthy snacks,Whole grain breads and pasta ,Healthy cooking oils like canola and olive oils,Grass fed beef and bison ,Cold water oily ocean fish ,Low fat milk or soy beverages ,Nuts, seeds, and legumes.
Childhood obesity
Sunday, January 17th, 2010
The prevalence of obesity among children aged 6 to 11 more than doubled in the past 20 years, going from 6.5% in 1980 to 17.0% in 2007. The rate among adolescents aged 12 to 19 more than tripled, increasing from 5% to 17.6%.1 Obesity is the result of caloric imbalance (too few calories expended for the amount of calories consumed) and is mediated by genetics and health.2 An estimated 61% of obese young people have at least one additional risk factor for heart disease, such as high cholesterol or high blood pressure.3 In addition, children who are obese are at greater risk for bone and joint problems, sleep apnea, and social and psychological problems such as stigmatization and poor self-esteem.2,4 Obese young people are more likely than children of normal weight to become overweight or obese adults, and therefore more at risk for associated adult health problems, including heart disease, type 2 diabetes, stroke, several types of cancer, and osteoarthritis.4 Healthy lifestyle habits, including healthy eating and physical activity, can lower the risk of becoming obese and developing related diseases.
Childhood obesity Source
Causes of Childhood Obesity,As with adult-onset obesity, childhood obesity has multiple causes centering around an imbalance between energy in (calories obtained from food) and energy out (calories expended in the basal metabolic rate and physical activity). Childhood obesity most likely results from an interaction of nutritional, psychological, familial, and physiological factors.The Family,The risk of becoming obese is greatest among children who have two obese parents (Dietz, 1983). This may be due to powerful genetic factors or to parental modeling of both eating and exercise behaviors, indirectly affecting the child’’s energy balance. One half of parents of elementary school children never exercise vigorously.Low-energy Expenditure ,The average American child spends several hours each day watching television; time which in previous years might have been devoted to physical pursuits. Obesity is greater among children and adolescents who frequently watch television (Dietz & Gortmaker, 1985), not only because little energy is expended while viewing but also because of concurrent consumption of high-calorie snacks. Only about one-third of elementary children have daily physical education, and fewer than one-fifth have extracurricular physical activity programs at their schools.
Since not all children who eat non-nutritious foods, watch several hours of television daily, and are relatively inactive develop obesity, the search continues for alternative causes. Heredity has recently been shown to influence fatness, regional fat distribution, and response to overfeeding (Bouchard et al., 1990). In addition, infants born to overweight mothers have been found to be less active and to gain more weight by age three months when compared with infants of normal weight mothers, suggesting a possible inborn drive to conserve energy.
Treatment of Childhood Obesity
Obesity treatment programs for children and adolescents rarely have weight loss as a goal. Rather, the aim is to slow or halt weight gain so the child will grow into his or her body weight over a period of months to years. Dietz (1983) estimates that for every 20 percent excess of ideal body weight, the child will need one and one-half years of weight maintenance to attain ideal body weight.Early and appropriate intervention is particularly valuable. There is considerable evidence that childhood eating and exercise habits are more easily modified than adult habits (Wolf, Cohen, Rosenfeld, 1985).
Three forms of intervention include:1. Physical Activity.Adopting a formal exercise program, or simply becoming more active, is valuable to burn fat, increase energy expenditure, and maintain lost weight. Most studies of children have not shown exercise to be a successful strategy for weight loss unless coupled with another intervention, such as nutrition education or behavior modification (Wolf et al., 1985). However, exercise has additional health benefits. Even when children’’s body weight and fatness did not change following 50 minutes of aerobic exercise three times per week, blood lipid profiles and blood pressure did improve (Becque, Katch, Rocchini, Marks, & Moorehead, 1988).2. Diet Management.Fasting or extreme caloric restriction is not advisable for children. Not only is this approach psychologically stressful, but it may adversely affect growth and the child’’s perception of “normal” eating. Balanced diets with moderate caloric restriction, especially reduced dietary fat, have been used successfully in treating obesity (Dietz, 1983). Nutrition education may be necessary. Diet management coupled with exercise is an effective treatment for childhood obesity (Wolf et al., 1985).
3. Behavior Modification,Many behavioral strategies used with adults have been successfully applied to children and adolescents: self-monitoring and recording food intake and physical activity, slowing the rate of eating, limiting the time and place of eating, and using rewards and incentives for desirable behaviors. Particularly effective are behaviorally based treatments that include parents (Epstein et al., 1987). Graves, Meyers, and Clark (1988) used problem-solving exercises in a parent-child behavioral program and found children in the problem-solving group, but not those in the behavioral treatment-only group, significantly reduced percent overweight and maintained reduced weight for six months. Problem-solving training involved identifying possible weight-control problems and, as a group, discussing solutions.
Prevention of Childhood Obesity
Obesity is easier to prevent than to treat, and prevention focuses in large measure on parent education. In infancy, parent education should center on promotion of breastfeeding, recognition of signals of satiety, and delayed introduction of solid foods. In early childhood, education should include proper nutrition, selection of low-fat snacks, good exercise/activity habits, and monitoring of television viewing. In cases where preventive measures cannot totally overcome the influence of hereditary factors, parent education should focus on building self-esteem and address psychological issues.Easy Ways to Prevent Overeating,These tips will help you feel fuller longer and curb cravings. Give them a try, and you could prevent overeating before you have even had the chance to say, “I couldn”t eat another bite”!Don’t skimp during the day to “save” calories for later on in the evening. No matter how “in control” you feel during the day, you”re likely to become overly hungry by evening, which is a sure-fire way to give in to overeating. And above all, don”t skip any meals to reserve calories for another; it almost always backfires.Eat breakfast every morning. Doing so keeps your blood sugar stable — which helps keep cravings at bay — and energy levels high (we tend to eat more when feeling sluggish). In fact, studies have shown that people who eat breakfast tend to be at a healthier weight than those of us who skip it.Drinking plenty of water throughout the day as well as eating water-rich fruits such as melon or oranges will help you feel sated throughout the day. Additionally, thirst is easily confused with hunger so staying well-hydrated may prevent you from eating when you”re not actually feeling true hunger.
Get enough sleep. Without even realizing it, we tend to eat more when we”re tired; it’’s a way to “perk” ourselves up. While eating something high in carbs will give you a burst of energy, it will soon fade away. Feeling well-rested may help keep that “afternoon slump” at bay (and you away from the vending machine).Eat on a regular schedule. Eating regularly will keep you from getting too hungry to stay in control of what — and how much — you eat. You should never go longer than five hours without eating; ideally, you should have something every three hours or so. This can be accomplished by incorporating healthful snacks into your day or by eating several mini-meals instead of three large ones.More Weight Loss Quick Tips.
Health Risks Associated With Obesity
Sunday, January 17th, 2010Obesity is not just a cosmetic problem. It’’s a health hazard. Someone who is 40% overweight is twice as likely to die prematurely than an average-weight person. This is because obesity has been linked to several serious medical conditions including:Heart disease and stroke , High blood pressure ,Diabetes ,Certain forms of cancer ,Gallbladder disease and gallstones ,Osteoarthritis,Gout ,Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma .People who are overweight can gain significant health benefits from losing weight. Losing as little as 5-10% bodyweight can result in significant health benefits. Many obesity experts believe that people who are overweight should still try to lose weight if they have any of the following risk factors. Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.”Apple” shape. People whose weight is concentrated around their stomachs may be at greater risk of developing heart disease, diabetes, or cancer than people of the same weight who are “pear-shaped” (they carry their weight in their hips and buttocks).
Fortunately, even a modest weight loss of 10 to 20 pounds can bring significant health improvements, such as lowering one’’s blood pressure and cholesterol levels.
How Is Obesity Linked to Heart Disease and Stroke?
Sunday, January 17th, 2010
Heart disease and stroke are the leading causes of death and disability for people in the U.S. Overweight people are more likely to have high blood pressure, a major risk factor for heart disease and stroke, than people who are not overweight. Very high blood levels of cholesterol can also lead to heart disease and often are linked to being overweight. Being overweight also contributes to angina (chest pain caused by decreased oxygen to the heart) and sudden death from heart disease or stroke without any signs or symptoms.The good news is that losing a small amount of weight can reduce your chances of developing heart disease or a stroke. Reducing your weight by 10% can decrease your chance of developing heart disease.
How Is Obesity and Cancer Linked?
Several types of cancer are associated with being overweight. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at higher risk for developing colorectal cancer and prostate cancer. For some types of cancer, such as colon or breast, it How Is Obesity Related to Gallbladder Disease?Gallbladder disease and gallstones are more common if you are overweight. Your risk of disease increases as your weight increases. It is not clear how being overweight may cause gallbladder disease.Ironically, weight loss itself, particularly rapid weight loss or loss of a large amount of weight, can actually increase your chances of developing gallstones or cause silent gall stones to become symptomatic. Modest, slow weight loss of about 1 to 2 pounds a week is less likely to cause gallstones.
How Does Obesity Cause Osteoarthritis?
Osteoarthritis is a common joint condition that most often affects the knee, hip, and lower back joints. Carrying extra pounds places extra pressure on these joints and wear away the cartilage (tissue that cushions the joints) that normally protects them.Weight loss can decrease stress on the knees, hips, and lower back and may improve the symptoms of osteoarthritis.
How Is Obesity Linked to Gout?Gout is a disease that affects the joints that is caused by high levels of a substance called uric acid in the blood. The large amount of uric acid can form into solid or crystal-like masses that deposit in the joints. Gout is more common in overweight people and the risk of developing the disorder increases with higher body weights. Over the short term, certain dietary changes may lead to an attack of gout in people who have high levels of uric acid or who have had gout before. If you have a history of gout, check with your doctor before trying to lose weight.
How Is Obesity Linked to Sleep Apnea?
Sleep apnea is a serious breathing condition that is associated with being overweight. Sleep apnea can cause a person to snore heavily and to stop breathing for short periods during sleep. Sleep apnea may cause daytime sleepiness and even heart failure. The risk for sleep apnea increases as body weight increases. Weight loss usually improves sleep apnea.
Do You Know the Health Risks of Being Overweight?
Sunday, January 17th, 2010Obesity is not just a cosmetic problem. It’’s a health hazard. Someone who is 40% overweight is twice as likely to die prematurely than an average-weight person. This is because obesity has been linked to several serious medical conditions including:Heart disease and stroke;High blood pressure ;Diabetes;Certain forms of Cancer;Gallbladder disease and gallstones ;Osteoarthritis;Breathing problems, such as sleep apnea (when a person stops breathing for a short time during sleep) and asthma;Doctors generally agree that the more obese a person is the more likely he or she is to have health problems. People who are overweight can gain significant health benefits from losing weight. Losing as little as 5-10% bodyweight can result in significant health benefits. Many obesity experts believe that people who are overweight should still try to lose weight if they have any of the following risk factors;Family history of certain chronic diseases. People with close relatives who have had heart disease or diabetes are more likely to develop these problems if they are obese.Pre-existing medical conditions. High blood pressure, high cholesterol levels, or high blood sugar levels are all warning signs of some obesity-associated diseases.”Apple” shape. People whose weight is concentrated around their stomachs may be at greater risk of developing heart disease, diabetes, or cancer than ;people of the same weight who are “pear-shaped” (they carry their weight in their hips and buttocks).
Fortunately, even a modest weight loss of 10 to 20 pounds can bring significant health improvements, such as lowering one’’s blood pressure and cholesterol levels.
What Causes Obesity?
Sunday, January 17th, 2010At present, obesity has become a big troubled between children and women , then what causes abesity?. As you get older, your body’’s ability to metabolize food slows down and you do not require as many calories to maintain your weight. This is why people note that they eat the same and do the same activities as they did when they were 20 years old, but at age 40, gain weight.
2 Gender. Women tend to be more overweight than men. Men have a higher resting metabolic rate (meaning they burn more energy at rest) than females because they have a higher percentage of muscle, so males require more calories to maintain their body weight. Additionally, when women become post-menopausal, their metabolic rate decreases significantly. That is partly why many women gain weight after menopause.
3 Genetics. Obesity (and thinness) tends to run in families. In a study of adults who were adopted as children, researchers found that participating adult weights were closer to their biological parents” weights than their adoptive parents”. The environment provided by the adoptive family apparently had less influence on the development of obesity than the person’’s genetic makeup. In fact, if your biological mother is heavy as an adult, there is approximately a 75% chance that you will be heavy. If your biological mother is thin, there is also a 75% chance that you will be thin. Nevertheless, people who feel that their genes have doomed them to a lifetime of obesity should take heart. Many people genetically predisposed to obesity do not become obese or are able to lose weight and keep it off.
4 Environmental factors.Although genes are an important factor in many cases of obesity, a person’’s environment also plays a significant role. Environmental factors include lifestyle behaviors such as what a person eats and how active he or she is.
5 Physical activity. Active individuals require more calories than less active ones to maintain their weight. Additionally, physical activity tends to decrease appetite in obese individuals while increasing the body’’s ability to preferentially metabolize fat as an energy source. Much of the increase in obesity in the last 20 years is thought to have resulted from the decreased level of daily physical activity.
6 Psychological factors. Psychological factors also influence eating habits. Many people eat in response to negative emotions such as boredom, sadness, or anger. While most overweight people have no more psychological disturbances than people at their normal weight, about 30% of people who seek treatment for serious weight problems have difficulties with binge eating. During a binge-eating episode, people eat large amounts of food while feeling they can”t control how much they are eating.
7 Illness. Some rare illnesses can cause obesity. These include hormone problems such as hypothyroidism (poorly acting thyroid slows metabolism), depression and some rare diseases of the brain that can lead to overeating.
8 Medication.Certain drugs, such as steroids and some antidepressants, may cause excessive weight gain.