General Fitness

Think you can take enough calories out of your diet to hit a weight loss target? There might be a more effective approach. Consider the findings of a study published in The Journal of Nutrition that compares 12 weeks of calorie restriction to the same period of calorie restriction with moderate exercise.
Researchers put 82 men and women with an average age of 39 on a diet that restricted calories to a range of 500 to 800 per day. Some also entered a program that involved 2.5 hours of walking each week.
Compared to measurements taken before the program began, calorie restriction helped subjects lose an average of 15.4 pounds including 10.5 pounds of fat mass. Subjects who added walking to their dieting efforts lost an average of 19.4 pounds including 14.1 pounds of fat mass.

October 23rd, 2017

Post-Workout Protein Vs. Carbs

After strength training, a whey protein shake can help kick-start muscle recovery. When you get done with a run, carbohydrates help replace the energy your body used to fuel the effort. A study published in the International Journal of Sport Nutrition and Exercise Metabolism looks at how both nutrients affect fat oxidation.
Twelve recreationally active women took part in an incremental 23 minute bike ride where the effort ranged from 30% to 80% of maximal oxygen consumption. Then they exercised for an hour at 75% of capacity. After this workout, subjects received 20 grams of protein, 20 grams of carbohydrates or a placebo.
Whole body fat oxidation doubled during the second trial and the rate of fat oxidation while subjects were at rest wasn’t significantly different between protein and placebo conditions. Carbohydrate consumption did reduce the increase in fat oxidation after exercise.

Using machines can make weight training safer, especially when you don’t have a training partner to use as your spotter. Of course, the movement won’t be exactly the same as using the traditional barbell. A study published in the Journal of Strength and Conditioning Research compared traditional deadlifts to a walk-in style deadlift machine.
Subjects performed conventional barbell deadlifts using a pronated grip and tried both ball of foot and toe alignment in the deadlift machine. Although the walk-in machine allowed a more upright trunk angle, potentially reducing stress on the lower back, it also shifted muscle activity away from the glutes to the knees.