Healthy Dieting

There’s controversy in the scientific literature about the use of weight training in fat loss. In theory, weights can help maintain lean body (muscle) mass and metabolic rate even while the body is losing fat. This would then assist in the decrease in body fat.

In practice, the obese or very overweight are generally concerned about their total body size, irrespective of their muscle-to-fat ratio. They’re also likely to find it embarrassing and uncomfortable to lift weights. Hence, their time is probably more efficiently spent carrying out more aerobic- type activities such as walking.

On the other hand, for someone who doesn’t have a lot of fat to lose, weight training can help maintain muscle which may otherwise be lost through food restriction. The most effective form of weight training for this purpose is circuit training, or the use of relatively light weights with high repetitions.

Try this one—but only if you’re very fit

Some extra active people have difficulty losing that extra half a kilo of fat—despite their high energy output. Why is this? Can anything be done?

The question has been partially answered by a study from the University of Limberg in the Netherlands, looking at the metabolism of fat in athletes who have over-trained and who are given a fat supplement as well as a carbohydrate supplement. The researchers found that depleting the body’s carbohydrate stores—the opposite to carbohydrate loading as used by marathon runners and other endurance athletes—might decrease body fat, depending on the nutrient state at the time.

The scientists reduced the glycogen stores of one group of men by making them cycle for 2 minute bursts, over 90 minutes, the night before a test run of cycling at 50% of their maximum effort for 90 minutes. On another occasion the group was fed a high-carbohydrate diet the night before the test, with no exercise to reduce the fuel source.

Fat use in exercise was higher for the group which was carbohydrate depleted. The theory behind this is that fat will be used more as an energy source if there is little carbohydrate in the system. But while the theory appears to have worked in practice in the Dutch research, the potential dangers to the heart of this approach suggest it should never be used except under strict supervision, and usually only with people who are physically fit.

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