Female Weight Loss EDC: burning fat, waist reduction Synergy exercise, diet and dark chocolate

Image 1: Guess how he got in shape? Right! As a loyal reader of this blog already you know that SuppVersity is the place to go if you want only information from the world of exercise science and nutrition. It will thusly not surprise you that instead of regular weight loss ABC, I am offering a female (probably work equally well for men, however) weight loss EDC: A program that takes advantage of the perfect synergy of exercise, diet and chocolate ! As confusing as this may initially sound, I promise you will notice that after the EDC to T offers a viable and sustainable solution to reduce body fat levels, improve your metabolic health before after reading this post, summer arrives. And what is even more important not to cause permanent damage and keep healthy metabolic psychologically; -)

E + D in EDC – or how dieting makes sense only if “exercise”

Since I heard Dr. Gary Taubes in Oz says that exercise would “only make you hungry” and hence would not help you lose weight, otherwise Taubes book definitely highly recommended “ good calories bad calories “he has disappeared from the list of possible Christmas gifts for friends and family. While I have no doubt that you can lose Weight simply changing your diet is however totally illusory to believe that a person who is leading an otherwise sedentary lifestyle could ever shed superfluous pounds and build and maintain a decent physique without the fat burning and muscle sparing effects even moderate exercise has to offer . This simple, but willingly overlooked fact was recently confirmed by a study soon to be published in Annals of Nutrition and Metabolism ( Andreou. 2011 ).

Image 2: I’m not sure about the “C” as in chocolate, as this is a typical “female food”, but what “E” and “D” is concerned, protocol work for men at least as well.

Note: Although the following studies were done mostly with female subjects of results they should translated to men, too. This is especially true for intervention diet + exercise, as I mentioned in articles from previous blog on differential effects of Re-Interview on body composition that women have a higher “risk” to compensate increased energy expenditure during exercise by overeating. Judging by his orexogenic attenuates the hormonal response to exercise (cf. . Hagobian 2009 ), men obese / overweight should benefit even more thusly from the addition regulating a focus on quality and a reasonable reduction in total calorie intake (at least for obese diet exercise this reduction is mandatory, not optional – see “ inventory, goal setting, and reconfiguration -Tracking to achieve a healthy weight and shed excess body fat “)
In his great essay scale Eleni Andreou, Christiana Philippou and Dimitrios Papandreou, three researchers of Department of Life and Health Sciences in University of Nicosia and Ministry Education in Cyprus, evaluated the effects of dietary long intervention (er) term with and without exercise on body weight, waist circumference (CC), body mass index (BMI), body fat and lean body mass in 206 overweight and obesity women subject of Cyprus. Therein, a particular strength of the study was that scientists had access to the success of your protocol not only in the mark of 18 weeks, ie, when the period of supervised study ended, but other 18 weeks later. loss, is where most dieters fail.

exponentiates exercise and modulates the effects of restricting reasonable diet

But before we address the important issue of sustainabilty First let’s take a look at the study design : The Cipriano scientists put all their subjects (age: 34y; weight: 81 kg; waist: 93cm, body fat: 40%) with the same diet “limited energy” (day 1,500kcal /; 50% carbohydrate, 30% fat, 20% protein). While half of the subjects simply followed in their usual lifestyle (supposedly sedentary) (un?) Suerte other half had to supplement their efforts in the diet by performing a program of “moderate exercise” which consisted in any

  1. 3 or more days a week of intense physical activity at least 20 minutes per day, or
  2. 5 or more days a week of moderate-intensity activity and / or walk at least 30 minutes per day, or
  3. 5 or more days a week from any combination of walking, moderate intensity, or
  4. any desired vigorous intensity activities achieving a minimum of at least 600 MET-min / week

The latter is, as you as a “moderate” bodybuilder probably say, in fact – at least compared to the idiots (on) training protocols by which many people desperate diet overtax themselves. The flexibility and feasibility of the exercise program and calorie restriction effectively very moderate (your basal metabolic rate calculated is in fact only ~ 50kcal above your daily allowance) are the second major of a study, the results show that – as long as you are patient and consistent -. it really does not take much to induce Top changes the way we see

Figure 1: body mass, body fat and lean body water (kg) at baseline, after the intervention (18 weeks) and post-intervention follow-up (36 weeks) (data calculated based on Andreou. 2011 )

As seen in Figure 1, moderate calorie restriction, only produced a (for obese subjects) very desirable loss in body weight. These effects were not merely exaggerated, in subjects who combined diet “exercise training” (Option 2, ie, walking 5x a week for 30 minutes, for example, would rather “daily activity”), which potentiated and modulated, so that a single weight loss intervention became a effective tool for body recomposition . This is particularly evident if you look at the lean to fat mass, have drawn in the small graph on the right (see Figure 1). Unlike the subjects in the “sole diet” arm of the study, women who “exercised” significantly lost more body fat, while the same amount of lean mass is maintained approximately.

Figure 2: Weight loss, fat loss, loss of fat-free mass and reduction in BMI after 36 weeks in the “one diet” and arm “diet + exercise” study (adapted from data Andreou. 2011 )

Exercise has potentiating effect on diet-induced loss of body fat, in particular, becomes even more evident if you take a look at the data in Figure 2. As the figures above the bars indicate. The addition of an exercise regimen very moderate to an already moderate caloric restriction was observed 2x greater weight loss, 8x more fat loss and, what is of paramount importance in view of the sustainability of their success in the diet 9x better retention of lean body mass (note: the exercise group also lost -15.5% of their waist circumference, my favorite as easy to measure and reliable marker of obesity, while the group “diet only” lost only 8.4%)

Add the “C” to E + D to maintain healthy and lean even faster

So now that we have justified the addition of “E” as in “exercise to lose fat” to “D” as in “dieting muscles away,” the only thing we still need to do this loss weight of the perfect woman EDC is the “C” of dark chocolate (60% cocoa), of which Cathrine E. Piehowski and his colleagues Pennsylvenia State University they found that had, when added as a 90kcal snack twice a day a beneficial effect on the results of dietary intervention involving 26 overweight and obesity (BMI> 25 to <43 ) premenopausal women ( Piehowski. 2011 ).

Figure 3 :. Reductions in waist circumference, waist circumference, body fat (%) and average daily caloric intake estimated women in the chocolate and the group snack that is not chocolate (data adapted from Piehowski 2011 )

Not only is the inclusion of an appetizer (either chocolate or non-chocolate) help women to adhere to 1,500-1,800 (depending on body weight) diets, ingestion of a snack of chocolate resulted more pronounced reductions in waist circumference, waist circumference and body fat despite a significantly smaller reduction in total calorie intake in the group chocolate snack (see figure 3).

So ladies and as I explained in the red box gentlemen, what are you waiting for? EDC’s approach to a slimmer year 2012 is already there! better start now if you want to have a 10% less body fat in the summer of 2012! To bring in the New Year to make a change, incidentally, it is as stupid as Taube’s statement that “the exercise would be fair to feel hungrier” … with respect to carbohydrates, however, Taubes is quite correct. If the diet of the subjects in the study Andreou was higher in fat and protein and low in carbohydrates, the results would probably have been even more striking. And if you keep following the daily updates on exercise and nutrition science here in the SuppVersity, and implement everything you learn in your exercise regimen and nutrition, they have lost her body fat 10% even before the beach season begins 😉

“Female Weight Loss EDC: burning fat, waist reduction Synergy exercise, diet and dark chocolate ” is replublished article from suppversity.blogspot.com