New Rules of Fat Loss
By Craig Ballantyne
One thing I hate to see in the gym is someone on a workout program that is stuck in the 80s. The common wisdom back then touted low-fat, high-carbohydrate diets and lots of cardio as the best ways to lose body fat.
But it just didn’t work.
Since the late 90s, higher-protein diets and programs that combine resistance training with a form of cardiovascular training are becoming more popular. The new rules of fat loss certainly appear to work much better than the old - and research backs them up.
American researchers studied three groups of overweight, inactive men and women with an average age of just over 40. Group One performed high-intensity resistance and cardiovascular training and ate a balanced diet (RC+BD), with 40 percent of their calories coming from carbohydrates and 40 percent of their calories coming from protein. Group Two performed moderate-intensity cardiovascular training and ate a traditional "food-pyramid" diet that provided them with 50 to 55 percent of their calories from carbohydrates, only 15 to 20 percent from protein, and less than 30 percent from fat. A control group made no changes.
Overall, the combination of strength training, cardiovascular training, and a balanced carbohydrate-and-protein diet resulted in more fat loss and better health. The RC+BD group lost more body fat and abdominal fat than both other groups. It was also the only group to decrease cholesterol (-13 percent), LDL cholesterol (- 20 percent), and systolic blood pressure (-5.7 percent).
Start moving toward a better body and improved health by doing 20 minutes of total-body strength training three days per week. Focus on squats, push-ups, and a rowing exercise to train your entire body with only three moves. At the same time, eliminate processed carbohydrates and grains from your diet and increase your intake of fruits, vegetables, nuts, and lean protein.
By Michael Masterson
When you’re in charge of running a meeting, your primary concern should be to move the group forward toward a common objective. Other considerations - communication, correctness, and courtesy jump to mind - are far less important.
That said, there are three relatively trivial things you can do to make meetings go more smoothly:
1. Start on time.
2. End on time.
3. Stick to the agenda.
Complying with those three rules won’t give you any business breakthroughs, but it will make people more relaxed and willing to work hard the next time you bring them all together. (I tell you this from experience, because I have run a few meetings in which some incredibly good information and advice was lost because the attendees were fretting about the schedule.)
To "mulct" (MULKT) - from the Latin for "a fine" - is to (1) deprive of by deceit or (2) punish by imposing a fine.
Example (as used by William H. McNeill in A World History): "Officials repaid such loans by mulcting the public in a variety of legal and extra-legal ways."
One thing I hate to see in the gym is someone on a workout program that is stuck in the 80s. The common wisdom back then touted low-fat, high-carbohydrate diets and lots of cardio as the best ways to lose body fat.
But it just didn’t work.
Since the late 90s, higher-protein diets and programs that combine resistance training with a form of cardiovascular training are becoming more popular. The new rules of fat loss certainly appear to work much better than the old - and research backs them up.
American researchers studied three groups of overweight, inactive men and women with an average age of just over 40. Group One performed high-intensity resistance and cardiovascular training and ate a balanced diet (RC+BD), with 40 percent of their calories coming from carbohydrates and 40 percent of their calories coming from protein. Group Two performed moderate-intensity cardiovascular training and ate a traditional "food-pyramid" diet that provided them with 50 to 55 percent of their calories from carbohydrates, only 15 to 20 percent from protein, and less than 30 percent from fat. A control group made no changes.
Overall, the combination of strength training, cardiovascular training, and a balanced carbohydrate-and-protein diet resulted in more fat loss and better health. The RC+BD group lost more body fat and abdominal fat than both other groups. It was also the only group to decrease cholesterol (-13 percent), LDL cholesterol (- 20 percent), and systolic blood pressure (-5.7 percent).
Start moving toward a better body and improved health by doing 20 minutes of total-body strength training three days per week. Focus on squats, push-ups, and a rowing exercise to train your entire body with only three moves. At the same time, eliminate processed carbohydrates and grains from your diet and increase your intake of fruits, vegetables, nuts, and lean protein.
__________________________________________________
Quick Leadership Tip: 3 Little Things That Make Meetings Go Smoothly By Michael Masterson
When you’re in charge of running a meeting, your primary concern should be to move the group forward toward a common objective. Other considerations - communication, correctness, and courtesy jump to mind - are far less important.
That said, there are three relatively trivial things you can do to make meetings go more smoothly:
1. Start on time.
2. End on time.
3. Stick to the agenda.
Complying with those three rules won’t give you any business breakthroughs, but it will make people more relaxed and willing to work hard the next time you bring them all together. (I tell you this from experience, because I have run a few meetings in which some incredibly good information and advice was lost because the attendees were fretting about the schedule.)
__________________________________________________
It’s Fun to Know: About Mosquitoes- More than 2,500 varieties of mosquitoes live in habitats ranging from the Arctic tundra to tropical rain forests.
- Only female mosquitoes drink blood. The males feast on nectar and plant juices.
- Prehistoric mosquitoes were three times bigger than mosquitoes are today.
- It’s theoretically possible for a person to be drained of blood by a swarm of mosquitoes… 1.2 million of them.
__________________________________________________
Word to the Wise: MulctTo "mulct" (MULKT) - from the Latin for "a fine" - is to (1) deprive of by deceit or (2) punish by imposing a fine.
Example (as used by William H. McNeill in A World History): "Officials repaid such loans by mulcting the public in a variety of legal and extra-legal ways."
__________________________________________________
These articles appear courtesy of Early to Rise [Issue #2136, 09-01-07],
the Internet's most popular health, wealth, and success e-zine. For a
complimentary subscription, visit http://www.earlytorise.com/.
posted by Oak Stone at 1:22 PM
0 Comments:
Post a Comment
<< Home