Vi passo questo interessante articolo in inglese su massa e dimagrimento... a completamento di quanto in ogni caso può essere già stato detto.
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1. RESEARCH UPDATE: Losing Fat And Building Muscle
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"How to build muscle and lose fat at the same time..."
A common goal for many people - especially when they're just
starting out on a regular training program - is to lose fat and
build muscle at the same time.
The reason that trying to lose fat and build muscle
simultaneously is so difficult (but not impossible) is because
of the opposing demands these goals impose on your body. To
build a lot of new muscle tissue, your body needs energy.
In other words, you'll need to overfeed - to consume more
calories than you're burning each day. To lose fat, you need
to create an energy deficit - to consume fewer calories than
you burn.
Of course, it is possible to lose fat and build muscle at the
same time, especially if you're just starting an exercise
program. But your progress will be a lot slower than if you were
to devote all your energy to one goal. So slow, in fact, that
it's easy to become discouraged by your lack of progress and
throw in the towel.
The fact is, you're far more likely to get better results by
splitting your training goals into several phases, and working
on one after the other.
The problem comes when deciding which goal to work towards
first. The typical approach is to bulk up as quickly as possible
by eating everything in sight. Then, you simply shed the fat to
reveal the layers of new muscle tissue you've worked so hard to
build.
However, Dr. Gilbert Forbes, Professor Emeritus of Pediatrics
and Biophysics at New York's University of Rochester, points out
that during a period of overfeeding, you'll gain more muscle and
less fat if you're lean to start with. In other words, if you
want to lose fat and build muscle, focus on losing the fat
first.
Fat is simply stored energy. Remember that energy is neither
created nor destroyed over time. Although it might change form,
the sum total always remains the same.
For example, the chemical energy in gasoline is changed into the
same amount of movement energy in a moving car. When you put the
brakes on, this movement energy isn't lost. Rather, it's
converted into heat energy in the brakes.
The same principle holds true for the food you eat. Green plants
use carbon dioxide, water, and the energy from the sun to form a
type of sugar called glucose. That's where the word
"carbohydrate" comes from. Carbo means "carbon", while hydrate
means "water".
When you eat the plant (or the animal that's eaten the plant),
the energy then gets stored in your body, in the form of fat,
carbohydrate, or protein. When you exercise, this chemical
energy is converted into both movement and heat energy.
When you overfeed for a period of several weeks, it's common to
gain a small amount of muscle as well as fat. In fact, obese
people are not just overfat. They also have a lot more muscle
than their lean counterparts. It's just so well hidden that you
can't see it.
Dr. Forbes has discovered that the amount of fat and muscle you
gain when you overfeed depends on how much bodyfat you have to
start with. He reviewed a number of studies where test subjects
were overfed for a minimum of three weeks.
* For every 10 pounds of weight gained by an overweight
individual, 4 pounds come from lean tissue, and 6 pounds come
from fat.
* For every 10 pounds of weight gained by a lean individual, 7
pounds come from lean tissue, and 3 pounds come from fat.
Of course, more lean tissue doesn't necessarily equate to more
muscle tissue. Stored fluid and carbohydrate also contribute to
gains in lean tissue.
These figures shouldn't be taken as an accurate guide as to what
you'll gain when you overfeed. After all, everyone has a
slightly different definition of what "lean" means. Moreover,
the longer the period of overfeeding lasts, the greater the
chances are that the weight you gain will be in the form of fat.
Rather, these numbers illustrate the principle that it's best
to focus all your efforts on losing fat before trying to build
muscle.
It's also worth pointing out that a period of controlled
overfeeding should be relatively short (no longer than eight
weeks). If it lasts too long, your body fat levels will rise,
and the proportion of fat weight you gain will increase. And
don't try to add weight too quickly. If you're consistently
gaining more than one pound in weight each week, the chances
are that a lot of it's fat, rather than muscle.
Reference
Forbes, G.B. (2000). Body fat content influences the body
composition response to nutrition and exercise. Annals of the
New York Academy of Sciences, 904, 359-365
To view this update on-line, visit:
< http://thefactsaboutfitness.com/research/gain.htm >
In altre parole... se sei grasso prima sgrassati e poi cresci.
E così allora ho deciso di fare!
ippo
--------------------------------------------------
1. RESEARCH UPDATE: Losing Fat And Building Muscle
--------------------------------------------------
"How to build muscle and lose fat at the same time..."
A common goal for many people - especially when they're just
starting out on a regular training program - is to lose fat and
build muscle at the same time.
The reason that trying to lose fat and build muscle
simultaneously is so difficult (but not impossible) is because
of the opposing demands these goals impose on your body. To
build a lot of new muscle tissue, your body needs energy.
In other words, you'll need to overfeed - to consume more
calories than you're burning each day. To lose fat, you need
to create an energy deficit - to consume fewer calories than
you burn.
Of course, it is possible to lose fat and build muscle at the
same time, especially if you're just starting an exercise
program. But your progress will be a lot slower than if you were
to devote all your energy to one goal. So slow, in fact, that
it's easy to become discouraged by your lack of progress and
throw in the towel.
The fact is, you're far more likely to get better results by
splitting your training goals into several phases, and working
on one after the other.
The problem comes when deciding which goal to work towards
first. The typical approach is to bulk up as quickly as possible
by eating everything in sight. Then, you simply shed the fat to
reveal the layers of new muscle tissue you've worked so hard to
build.
However, Dr. Gilbert Forbes, Professor Emeritus of Pediatrics
and Biophysics at New York's University of Rochester, points out
that during a period of overfeeding, you'll gain more muscle and
less fat if you're lean to start with. In other words, if you
want to lose fat and build muscle, focus on losing the fat
first.
Fat is simply stored energy. Remember that energy is neither
created nor destroyed over time. Although it might change form,
the sum total always remains the same.
For example, the chemical energy in gasoline is changed into the
same amount of movement energy in a moving car. When you put the
brakes on, this movement energy isn't lost. Rather, it's
converted into heat energy in the brakes.
The same principle holds true for the food you eat. Green plants
use carbon dioxide, water, and the energy from the sun to form a
type of sugar called glucose. That's where the word
"carbohydrate" comes from. Carbo means "carbon", while hydrate
means "water".
When you eat the plant (or the animal that's eaten the plant),
the energy then gets stored in your body, in the form of fat,
carbohydrate, or protein. When you exercise, this chemical
energy is converted into both movement and heat energy.
When you overfeed for a period of several weeks, it's common to
gain a small amount of muscle as well as fat. In fact, obese
people are not just overfat. They also have a lot more muscle
than their lean counterparts. It's just so well hidden that you
can't see it.
Dr. Forbes has discovered that the amount of fat and muscle you
gain when you overfeed depends on how much bodyfat you have to
start with. He reviewed a number of studies where test subjects
were overfed for a minimum of three weeks.
* For every 10 pounds of weight gained by an overweight
individual, 4 pounds come from lean tissue, and 6 pounds come
from fat.
* For every 10 pounds of weight gained by a lean individual, 7
pounds come from lean tissue, and 3 pounds come from fat.
Of course, more lean tissue doesn't necessarily equate to more
muscle tissue. Stored fluid and carbohydrate also contribute to
gains in lean tissue.
These figures shouldn't be taken as an accurate guide as to what
you'll gain when you overfeed. After all, everyone has a
slightly different definition of what "lean" means. Moreover,
the longer the period of overfeeding lasts, the greater the
chances are that the weight you gain will be in the form of fat.
Rather, these numbers illustrate the principle that it's best
to focus all your efforts on losing fat before trying to build
muscle.
It's also worth pointing out that a period of controlled
overfeeding should be relatively short (no longer than eight
weeks). If it lasts too long, your body fat levels will rise,
and the proportion of fat weight you gain will increase. And
don't try to add weight too quickly. If you're consistently
gaining more than one pound in weight each week, the chances
are that a lot of it's fat, rather than muscle.
Reference
Forbes, G.B. (2000). Body fat content influences the body
composition response to nutrition and exercise. Annals of the
New York Academy of Sciences, 904, 359-365
To view this update on-line, visit:
< http://thefactsaboutfitness.com/research/gain.htm >
In altre parole... se sei grasso prima sgrassati e poi cresci.
E così allora ho deciso di fare!
ippo
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