Posts

Showing posts with the label resting metablic rate

Popular topics

Show more

Recomp: Building Muscle + Losing Fat Works W/ Weights, but Won't Boost 'Ur Resting Metabolic Rate Along the Way

Written by | published on
Image
Sane caloric deficits (maybe 15-20% and thus more than in the study at hand) + strength training may facilitate recomp = body fat loss + muscle gain/maintenance. There are even equations which indicate that any increase in lean mass should contribute to measurable increases in your resting metabolic rate aka your "RMR". Being able to build muscle and thus increase your metabolic rate is one of the reasons why everyone (including myself) recommends to hit the weights (not just the cardio apparel) whenever you're trying to shed superfluous body fat. Now, a recent study from the University of Ottawa  clearly suggests that, "despite an increase in fat-free mass [...] 6 months of aerobic, resistance, or combined training [adherence was controlled for] did not increase RMR compared [...] in adolescents with obesity" (Alberga. 2017). The effect on RMR may be small, but you must  build muscle if your goal's to get jacked Tri- or Multi-Set Training for Bo...
Read full article »

Weight Loss, 'Metabolic Damage' and the Magic of Carbs? Human Study Probes Effects of Carbohydrate Content, GL & GI on Diet-Induced Suppression of Resting Metabolic Rate

Written by | published on
Image
Will slimming down from a 120 cm to a 60 cm waist always ruin your metabolic rate and set you up for weight regain or can high GI protect you from yoyoing? Broscience tells us: "Carb up to preserve your resting metabolic rate." And in fact, there is some scientific evidence that suggests a link between high(er) carbohydrate intakes and increased thyroid function. The same amount of T3 will trigger a sign. higher stimulation of lipolysis and fat oxidation, for example, on high vs. low carb diets (Mariash. 1980). Low carb diets, on the other hand, lead to significant reductions of the active thyroid hormone and increases in the 'thyroid receptor inhibitor' rT3 - even in healthy individuals and if the energy intake is standardizes (Serog. 1982; Ullrich. 1985). So, is broscience right? Well, overfeeding studies show a similar increase in T3 in response to protein, fat and carbohydrates (Danforth Jr. 1979). So refeeds should work, irrespective of their carbohydrate con...
Read full article »

Green Tea Supplement Boosts Resting & Exercise-Induced Fatty Acid Oxidation + Energy Expenditure - How Relevant is This for Losing Fat + Will it Impair Training Adaptations

Written by | published on
Image
"Yes", GTE will increase your total energy expenditure (TEE) and decrease the ratio of glucose to fat you're burning at rest and during your workouts, but "NO", it won't make your abs appear w/out dietin'. You will remember that I am not exactly a fan of green tea extracts. In spite of the fact that there are studies that suggest reductions of both thyroid hormone and testosterone production, when you consume high(er) amounts, their anti-inflammatory effects appear to help (obese) people lose weight. In view of the fact that a recent study suggests that this does not interfere with the adaptational response to exercise, like vitamin C + E, for example ( learn more ), they are thus still among the most promising over-the-counter anti-obesity agents. With that being said, the increase in fatty oxidation is often mentioned when people try to explain why green tea helps (obese) people lose fat. You can learn more about tea at the SuppVersity ...
Read full article »

High Protein Diet & Weight Maintenance - Same or Different Benefits? High Metabolic Rate, Increased Satiety, Improved Body Composition Confirm: "You Better Eat Your Protein!"

Written by | published on
Image
Scientists ask: High protein for weight loss only or also during maintenance phases? "Relatively high-protein diets are effective for body weight loss, and subsequent weight maintenance," that's the first half-sentence from the abstract of the latest study from the Maastricht University, Maastricht (Martens. 2014). A sentence that continues with a reference to an important limitation of the contemporarily available evidence: "It remains to be shown whether these diets would prevent a positive energy balance." Therefore, Martens et al. conducted a study that investigated the effects of high vs. low protein diets during weeks of body weight stability [unfortunately, no RDA group (0.8kg/day) ;(]. Are you looking for muscle builders for the year 2015? Find inspiration in these articles: Tri- or Multi-Set Training for Body Recomp.? 1, 2, or 5 sets per Exercise? What's "best"? Pre-Exhaustion Exhausts Your Growth Potential Full ROM ➯ ...
Read full article »

High Energy Flux, A New Determinant of Successful Weight Loss? Eat More, Train More, Lose More? Increased Resting Metabolic Rate & Satiety, Decreased Hunger While Dieting!

Written by | published on
Image
Always hungry? Can't lose weight? "Train more and eat more" ( not less!) could be the solution. A recent thesis from Rebecca Foright, highlights that a high energy flux state characterized by high daily energy expenditure (resulting from increased physical activity) with matching high energy intake (high-calorie throughput) may attenuate the weight-loss-induced energy gap by reducing hunger and ameliorate the otherwise diet-related reduction in resting metabolic rate. Foright recruited eleven obese study participants from the Colorado State University community and surrounding areas to test her "exercise more, eat more, lose more (easily)" hypothesis. The enrollment criteria included: BMI between 30-43 kg/m², age 18-55 years, weight stable over the prior 12 months, desire to lose weight, and ability to exercise as assessed by electrocardiogram (ECG), resting blood pressure and a normal incremental exercise test to exhaustion with simultaneous ECG. Exclu...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.