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2005/12/13, 09:04 PM
Something i found on how to get lean, agree or differ or take the advice.
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To Exercise or not to Exercise
To lose weight, we must create a caloric deficit. The mistake that too many people make is dropping their calories too low to allow for adequate nutritional intake. The result can be a loss of muscle. Many research studies have examined whether exercise can attenuate the loss of fat-free mass that occurs with a caloric deficit. The results are so far equivocal, but the results of two meta-analyses indicate that exercise can help lessen the loss of fat-free mass and the drop in resting metabolic rate that occurs with dieting (1, 2). (A meta-analysis is a study that pools the data from many other related studies to form a conclusion about a particular research question.)
The most important parameter to measure during a diet regimen is body composition. It is common for people to see changes in the way their body appears while seeing little or no change in body weight. In one study, similar losses in body weight were experienced between subjects who dieted while remaining sedentary, subjects who dieted while strength training, and subjects who dieted while aerobic training for eight weeks (3). The difference was that the strength training group lost significantly less muscle and strength (grip strength was measured).
Activities such as aerobic training or strength training can help create a caloric deficit. To achieve the optimal body composition (maintain as much lean body mass as possible), I recommend creating a caloric deficit with exercise and minimal dieting. An extra cardiovascular workout is certainly a lot more fun than skipping a meal when you're hungry.
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Foods That Fuel a Lean Physique
A diet that promotes fat loss is well balanced and contains adequate carbohydrates, proteins, and fats. Despite the fascination with high protein diets, most of a person's energy intake should come from carbohydrates (55-70%). There is a misconception that eating too many carbohydrates can cause weight gain. This is only partly a misconception because a person will gain weight if they
consume an excess of calories, regardless of the source of those calories. Low carbohydrate diets promote the secretion of catabolic hormones during and after exercise (4). Carbohydrate intake enables us to rebuild glycogen stores and will prevent the use of protein for energy. Whole grain sources of carbohydrate should be emphasized, such as whole-wheat pasta, rice, or cereal.
Protein requirements can be elevated when calorie needs are not being met; exercise also increases a person's requirement for protein (5). Although many athletes unnecessarily consume far more protein than this, 1.2-1.8 g/kg body weight/day is adequate for most athletes. Although there is a lack of research on the protein requirements of athletes who do not consume adequate calories, some researchers believe that this population may require over 2 g/kg body weight/day to supply enough amino acids for protein synthesis. Muscle protein synthesis starts increasing shortly after exercise and is elevated by over 100% 24 hours after a bout of strength training exercise (6), so protein should be made available every 3-4 hours throughout the day. Good sources of protein are fish, and vegetable source proteins..
Fat should make up from 10-20% of a person's energy intake and unsaturated sources should be emphasized. Fat is an essential nutrient and should not be eliminated from the diet. Instead, try to consume better sources of fat, such as nuts and cooking oils. Most people, including athletes, consume far too much dietary fat, but some athletes do not consume enough of this nutrient.
Most of the athletes that I have worked with have done very well on a caloric level of 30-45 Calories/kg body weight/day. This is a broad range, and the optimal Calorie level will depend upon level of activity, body composition, and individual metabolic needs. To lose approximately one pound of body fat, a caloric deficit of 500 Calories/day must be created. This is 3500 Calories/week, and ideally most of these calories would be expended through exercise, not
heavy dieting. After determining how many Calories are necessary to maintain body weight, try dropping that level by 200 Calories/day and expend an extra 300 Calories/day by performing aerobic exercise or strength training. This should produce a one pound weight loss each week. To guard against losing too much lean body mass, do not attempt to lose more than two pounds/week.
A sample plan would look something like this: approximately 3000 Kcals/day for a 180-lb. man or 2000 Kcals/day for a 120-lb. woman. Consume approximately 150-165 g protein for a 180-lb. man or 100-110 g protein for a 120-lb. woman evenly spaced throughout the day. Fat intake should be around 65 g/day (for the male) or 45 g/day (for the female). Carbohydrates should make up the remaining calories in this plan. Remember, this is only an approximate guideline to show how to apply the information I have given. This plan accounts for the higher protein needs created by intense workouts and the actual nutrient needs of each individual will probably differ.
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Success rests not only on ability, but upon commitment, loyalty, and pride.
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