Obesity and Physical Inactivity: The Relevance of Reconsidering the Notion of Sedentariness
Which is all a very long introduction to today’s paper which looks in some detail at two of the major changes in modern life that contribute to our overall ‘inactivity’ during the day: sleep and what the researchers decided to call knowledge based work (KBW). Sleep is fairly explanatory but, by KBW, they are referring to things such as school, jobs involving thought and concentration and even potentially video games. Basically anthing where you’re sitting on your ass for most of it but having to involve your brain rather intently.
Casein Hydrolysate and Anabolic Hormones and Growth – Research Review
Today I want to look at two different recent studies which are:
1. Hydrolyzed dietary casein as compared with the intact protein reduces postprandial peripheral, but not whole-body, uptake of nitrogen in humans.
2. Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy nor strength of the elbow flexors.
Dissecting the Energy Needs of the Body – Research Review
More specifically I want to look at some of the common claims that are often thrown around in the world of body composition such as “Adding muscle mass significantly raises metabolic rate.” and “Fat cells burn no calories, they are metabolically inert.” While this paper was examining the issue from a different perspective, it actually provides good data on both questions.
Are Blood Flow and Lipolysis in Subcutaneous Adipose Tissue Influenced by Contractions in Adjacent Muscle in Humans – Research Review
Hour long ‘abs’ or ‘buns/thighs’ classes filled with nearly an hour of high rep movements for the specific area can be found in most commercial gyms. Even in the bodybuilding world, where people really should know better, some still argue that spot reduction can occur and that working a given muscle group will help reduce fat in that specific area. I addressed this topic somewhat in The Stubborn Fat Solution since some of what I discuss in that book could readily be confused with spot reduction (it’s not).
Comparison of the Atkins, Zone, Ornish and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women – Research Review
Which brings us to this week’s study. The researchers set out to compare 4 diets of drastically different carbohydrate intake. The first was Atkins which is a very low-carbohydrate diet. The second was the Zone which is a moderate carb diet (40% carbs, 30% protein, 30% fat). The third is something called the LEARN diet which is your basic food Pyramidy type of diet with 55-60% carbs and saturated fat below 10% of total calories. Finally was Dean Ornish’s extremely high-carbohydrate, very low-fat (10% or less) diet. These diets were chosen to represent the spectrum of diets from very low carbohydrate to very high carbohydrate.
Impact of the Menstrual Cycle on Determinants of Energy Intake – Reseach Review
That’s what today’s research review is about, a look at how things such as energy intake, appetite, energy expenditure and body weight change throughout a woman’s cycle, as well the impact of birth control is briefly examined along with some issues related to PMS and food cravings.
Ketogenic Low-Carbohydrate Diets have no Metabolic Advantage over Nonketogenic Low-Carbohydrate Diets – Research Review
Now, before I continue let me say that I have nothing against low-carbohydrate diets. My first book The Ketogenic Diet was about nothing but and many of my dietary approaches often have low- or at least lowered carbohydrate phases to them. Research clearly shows that, for some people, lowering carbohydrates can have profound health benefits and in some cases a near removal of dietary carbohydrates (except for things like fruits and vegetables) may be profoundly beneficial.
Hormonal Responses to a Fast-Food Meal Compared with Nutritionally Comparable Meals of Different Composition – Research Review
Fundamentally, my belief is that, given identical macro-nutrient intakes (in terms of protein, carbs, and fats) that there is going to be little difference in terms of bodily response to a given meal. There may be small differences mind you (and of course research supports that) but, overall, they are not large. And certainly not of the magnitude that many make it sound like.
Why Do Obese People not Lose More Weight When Treated with Low-Calorie Diets?
Over decades of their use, the simple fact is that low calorie diets (LCDs) mostly fail. And I’m not simply talking about the fact that most people will regain any weight lost. The simple fact is that even the total weight loss seen with such diets is often fairly small. A total loss of 5-10kg (roughly 10-20 lbs) over a year’s span is a typical result. And while that might be great for someone who who is lean, for someone at 250-300 lbs, it’s not terribly significant.
Meal Frequency and Energy Balance
Perhaps one of the longest standing dogmas in the weight loss and bodybuilding world is the absolute necessity of eating frequently for various reasons. Specific to weight loss, how many times have you heard something along the lines of “Eating 6 times per day stokes the metabolic fire.” or “You must eat 6 times per day to lose fat effectively.” or “Skipping even one meal per day will slow your metabolic rate and you’ll hoard fat.” Probably a lot.
