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Title : Diet and Exercise Plan to Lose Weight and Gain Muscle
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Diet and Exercise Plan to Lose Weight and Gain Muscle

If there a holy grail of weight loss would be a program that allows someone to remove fat quickly, while holding on to, or even increase muscle. Ideally, it would also be easy. A new study describes a training regimen and diet that holds two of these objectives remarkably well. But it may not be so easy.

Plan Diet and exercise to lose weight and gain muscle

for most of us, losing weight and keeping it off is difficult. If you consume fewer calories than your body requires for daily operations, which becomes fuel internal sources. These sources are composed of body fat and lean tissue, which means muscle. When someone falls on a diet of one pound of body mass (a measure that does not include water), much of that pound consists of fat. However, about one-third or more can be composed of muscle.
The problem with muscle loss is that, unlike adipose tissue, muscle burns calories. Having less muscle means a lower resting metabolic rate, so you burn fewer calories throughout the day. Muscle loss can also discourage physical activity, which is important for maintaining weight loss. Thus, researchers have long been searching for weight loss programs that produce considerable amounts of fat loss, but decrease any decrease in muscle. For scientists at McMaster University in Ontario, Canada, that goal seemed to demand a high dose of protein and plenty of exercise. As scientists knew, amino acids in the protein of muscle tissue helps to keep and grow. Many previous studies have suggested that low in calories but high in protein diets can result in a lower loss than the same number of calories but less protein muscle mass.

However, the best dose of protein in these circumstances it has become clear, as is the role, if any, for the year. So for the new study, which was published in the American Journal of Clinical Nutrition, researchers from McMaster rounded to 40 men with young overweight who were willing to commit to an intensive program weight loss and were divided in half. All young men started a diet in which your daily calories were reduced by 40 percent (compared to what they needed to maintain weight). However, for half of them, this consisted of about 15 percent protein, 35 percent fat and 50 percent carbohydrates. The other 20 volunteers began a diet that mimicked that of the first group, except that theirs exchanged the proportions of protein and fat, so that 35 percent of their calories came protein and 15 percent fat. Above all, their protein intake was about three times the recommended most people daily amount. Researchers handle that switch changing the composition of a drink provided. In the low-protein group, the drink contained milk rich in fat and protein added. For the others, it is consisting of low-fat milk and a large portion of the whey protein. All men also began a strenuous workout routine. Six days a week were reported to the laboratory exercise and completed a vigorous full body circuit weight training, high intensity intervals, or a series of explosive jumps and other exercises known as plyometrics. The routine of diet and exercise continued for four weeks, by the end of which, "those guys were," said Stuart Phillips, who has a research chair in health skeletal muscle at McMaster University and supervised the study. "All he could talk about was the food." The routine had succeeded in burning pounds of all participants. Men in both groups weighed about 11 or 12 pounds less on average. But it was the composition of that weight loss was different. Unlike most people with low calorie diets, the men in the high protein diet had actually gained muscle during the month, as much as three pounds of him. So these men, almost all of the 11 or 12 pounds she had lost more than everything had been fat. These results strongly suggest that the extra protein is recommended for weight loss, Dr. Phillips said, to prevent removal of the same muscle. However, exercise is also key, Dr. Phillips continued, especially weight training as it is known to build muscle. Even men in the low-protein diet lost little muscle mass, he said, which was unexpected and almost certainly, he and his colleagues concluded, to exercise. Of course, at the end of the month, none of the men wanted to continue. This type of cut calories combined with intense extreme "is not a sustainable long-term program" exercise, said Dr. Phillips. "It's a kind of training camp," he said, manageable in the short term for people who are very committed and generally very healthy. He and his colleagues plan to conduct follow-up experiments to find a more realistic and sustainable program. They plan also to study women volunteers and play around with the composition of the diets' to definitively establish that the extra protein is not reduced fat and promotes muscle gains. Meanwhile, for those hoping to lose weight but not insignificant, various applications allow you to determine the percentage of your diet consists of proteins. If it is less than 10 or 15 percent, you may want to change calories from fat to protein. Renew your gym membership, too.


Resources http://ajcn.nutrition.org/content/early/2016/01/26/ajcn.115.119339

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