S We’ve been told since we were children that we need to eat three square meals a day. But new research shows that we don’t need to be eating throughout the course of the day. And in fact, it might even be undermining our health. These insights have given rise to what’s known as “intermittent fasting” — the daily restriction of meals and caloric intake. Here’s why some health experts believe you should starve yourself just a little bit each day.
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We’ve been told since we were children that we need to eat three square meals a day. But new research shows that we don’t need to be eating throughout the course of the day. And in fact, it might even be undermining our health. These insights have given rise to what’s known as “intermittent fasting” — the daily restriction of meals and caloric intake. Here’s why some health experts believe you should starve yourself just a little bit each day
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By Duke Medicine News and CommunicationsDURHAM, N.C. – Aerobic training is the best mode of exercise for burning fat, according to Duke researchers who compared aerobic training, resistance training, and a combination of the two.The study, which appears Dec. 15, 2012, in the Journal of Applied Physiology, is the largest randomized trial to analyze changes in body composition from the three modes of exercise in overweight or obese adults without diabetes.Aerobic exercise – including walking, running, and swimming – has been proven to be an effective way to lose weight.
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Aerobic Exercise Trumps Resistance Training for Weight and Fat Loss
I’m just about finished the next update of How Much Protein, and I think the new editions to the book will really help people understand my views on protein.However, on piece of research is too interesting for me not to share with you today…Most research conducted on the acute muscle building affects of post-workout protein have two interesting thing in common – they measure protein synthesis as a marker of muscle growth and the subjects in the studies are almost always fasted at the beginning of the study.Typically, the people in a study that is examining the anabolic affects of post-workout protein show up to the lab after an overnight fast, then will fast for an additional hour or two while the study is being set up. Then they workout, usually doing a a grueling leg workout of 8 sets of 8-10 reps using 80% of their 1 rep max on leg press. After the workout (which takes anywhere from 20-45 minutes) they are then given their post-workout drink either immediately or within an hour, and then they sit quietly while the researcher take measurements for 3-4 hours.It could be anywhere between 12 to 16 hours of fasting before they are given the amino acids / protein.This type of research consistently shows that protein synthesis after a workout is higher with the addition of post-workout protein then without it, at least for the 2-3 hours that they typically measure.This is largely where we get the idea of post workout protein having muscle building benefits.However, one group of researchers were curious if the pre-workout fasting was a confounder in these studies – If the large spike in protein synthesis found with post-workout protein was also a bit of an artifact of the fact that the subjects have been fasting.So they switched the design.They had a group of guys eat a standard dinner, then go to sleep. When they woke up they had a standardized breakfast containing about 500 calories and 30-50 grams of protein (depending on the subject)
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deer antler velvet benefitsSimilar studies demonstrate that as little as 10% decrease in calories set alongside the average high-calorie Western diet can result in weight cholesterol, lower blood pressure and loss along with other health advantages. Other reports achieved the consequence of caloric reduction by way of a combination of lower calories and exercise. Prescribed HGH products and services can also cause swelling of the hands and feet, and musculoskeletal pain which can be treated with medications. Thyroid function and in case of diabetics or non-diabetics, glucose level should really be checked as insulin resistance can be induced by high dose HGH.
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Intermittent Fasting-Update 19 Comments Friday, December 28th, 2007 Apologies for the spotty posting the past month. The gym has been very busy which is great but it has really cut into my writing time. Add some CrossFit related travel, the holidays and some other fun and things have thoroughly ground to a halt!I want to thank Shaf and Brad for sending some pdf’s I needed. I will link to the abstracts or full text article as available.Hot topics in nutritional research are the interrelated concepts of meal frequency (intermittent fasting) and caloric restriction
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