Exercise | Weight Loss Blog (Lose That Tyre)

Can a Exercise Bike Cut 16 Years off Your Age?

September 28, 2009 By Mark

21334212_20379b552e[1] Is cycling or using an exercise bike that good for you? Doing any exercise is better than none at all, some women in their 50’s were part of a group. Who were monitored when they did a certain type of exercise, this took place at the University of California.

The tests from the research found that when they exercised for one hour a week, their blood pressure stabilised and their heart rates were better. And their rate of fat burning skyrocketed to an extra 10 percent. The report found that post menopausal women can have the same benefits from endurance exercising that younger women do.
One of the researchers said;
[Read more...]

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Filed Under: Exercise Tagged With: calories, Exercise

Can Your Personality Affect Your Weight Loss?

September 28, 2009 By Mark

3285225262_5fb7c46a92[1] Isn’t being optimistic one of the key factors when you’re trying to lose weight? After all things can start to come into play if you have a negative mindset at certain times.

If you’re feeling negative you may not want to do any exercise, or you may make the wrong food choices through emotional eating. So does your personality affect how successful you will be in losing weight? Let’s find out if that is the case.

Some research recently published in a publication called, Bio Psycho Social Medicine, says that certain psychological characteristics. May determine your weight loss, 101 participants were psychologically profiled in Japan.

They had counseling in the following areas, in both nutrition and exercise. This took place at the Kansai Medical University Hospital Obesity Clinic, the length of the research lasted six months. They completed psychological questionnaires both before and after the research had finished.

The questionnaire was designed to find out their personality types, those people that developed their self-awareness were far more likely to lose weight than those who didn’t.

Of the people who went through the particular programme, their optimism remained better and over all characteristics remained constant. Here is where it gets interesting though the people that went through the six-month process, and were optimistic to start with, were far less likely to lose weight compared to other people whom were not.

So these people obviously went in with a baseline personality and not too overly optimistic. So what does this actually prove them, in a nutshell it means if you are feeling a bit negative about what you’re doing, say with your diet and exercise.

Then some small behaviour modification will put you right, what the researchers said was the people that are like this care more about what is going off and their health. There is nothing wrong with being optimistic, what we can take away from this is, if you are feeling over optimistic at the start of what you are doing.

Then you may not necessarily go where you want to with your goals.

Here are some tips to keep you more focused long-term and stay optimistic. I think quotes are a great way to gain wisdom and you can almost apply them to anything you do within your life.

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment, Buddha

What we think, we become, Buddha

When you’re first starting off either being on a diet or exercise programme, start off with a open mind just like the people in the research did, this is what being in the present moment is all about.

Don’t have to higher expectations it can take time to find the right foods, and combination of exercise which works best for you

Try meditating I can’t recommend this highly enough if you want to stay in the present moment and keep focused with what you’re doing, another benefit of it is it stops the internal dialogue in your mind from taking over your life

If you don’t succeed at first don’t give up keep trying we are all different as people somewhat lose weight quicker than others, and it does take time to your body to adjust to eating less food.

Source and references http://www.sciencedaily.com

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Filed Under: Weight Loss Tagged With: Exercise, Weight Loss

Can a Low GI Breakfast Maximise Fat Burning?

August 31, 2009 By Mark

274822138_8adffb80d2[1] How important is the breakfast that you eat? Depending on what you’re doing to some people, it may not seem very important at all.

If you’re not familiar with the term GI this is an abbreviation for glycemic index, which is the measure of food and how quickly or slowly it turns into glucose in your body.

Now ideally you want the release of glucose to be slow because otherwise if it isn’t, and the rate of glucose is taken up quickly in your bloodstream. Then it won’t be too long before your blood sugar comes crashing down and you will be eating again, when you have high insulin dumps within your body all the time, it tells your liver to store the sugar as fat.

The reason for this is your liver will only tend to hold as much glucose as is needed. Hence the rest gets stored as fat. So what effect does having a low GI breakfast have on your workout? well let’s see. It’s well known that eating a balanced diet combined with regular physical activity is a good combination when it comes to losing weight.

So does it in fact matter what you eat for breakfast? And will it affect the processes within your body? When you’re working out.

Research carried out at the University of Nottingham has found that, the type of breakfast you eat can be quite important as far as burning fat is concerned.

The study, led by Dr Emma Stevenson at the Universities Biomedical School , and published in the Journal of Nutrition.

Looked at eight women who were fit and led quite a sedentary lifestyle, during the first part of the process they went on a fast the night before. And on another part of the study they were deliberately given a breakfast that causes a high glucose spike. They also had a low GI breakfast during another part of it.

Both of the breakfasts used had similar calories. The high GI breakfast was cornflakes and milk, white bread and jam and a fizzy drink. The low GI one was milk and muesli, some tinned peaches, yoghurt, and apple juice. Both breakfasts contained the same amount of protein, fat, carbohydrates, and calories.

After three hours the participants walked for an hour approximately, on a treadmill this was graded at 50 percent of their normal exercise ability. During both periods of study they were given lunch. Some blood samples were taken before the participants ate breakfast, and every three hours thereafter. And for the post exercise period.

In addition, samples of air were taken when the participants were exercising and not. This information gave the researchers how much oxygen was being used, and the amount of carbon dioxide they produced. From this information, they could see how the carbohydrates and fat were being oxidised in the participant’s bodies.

They also took into account how the people’s appetites were affected this was measured using some special scales. As the researchers suspected there were high levels of glucose in the people who ate the high GI breakfast. But there glucose levels returned to normal, just before they started to exercise.

However, there was a difference in the low GI breakfast people, something called plasma fatty acids was noticeably higher in the low GI group which determines the amount of fat being used as a source of energy.

When both groups exercised their amount of FFA ’s (plasma fatty acids) started to rise but notably, the low GI group had higher levels of fat oxidisation compared to their counterparts.

In conclusion Dr Stevenson said that having a low GI breakfast does help with fat oxidisation both during at rest and exercise. She does go on to say that longer term studies do need to be conducted, to actually prove that this theory does work long-term.

But the participants whom had the low GI breakfast felt fuller for longer, and more than likely ate less throughout the day.The thing do to with this is try eating low GI foods before you exercise, and see what actual impact it has on your workout be your own guinea pig it can’t hurt to try.

Source and references

http://communications.nottingham.ac.uk/

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Filed Under: Healthy Eating Tagged With: breakfast, Exercise, glucose

Is Exercise and The Fact It Makes You Thin a Myth?

August 14, 2009 By Mark

time-magazine-august-17 Something caught my eye the other day, which was a link that somebody gave me, to a story it was on Yahoo shines website. It spoke about a recent article that was written by Time magazine, which briefly says that exercise does not actually make you thin.

Now writing about this can always seem a bit controversial, however I thought it might be of interest to. People because not everybody is always of the same opinion. And here is what it said. It starts by saying that approximately 45 million Americans, belong to either a gym or health club.

To keep themselves fit and healthy. In America , they spend a incredible 19 billion pounds a year on going to health clubs, and gym memberships. That is a staggering amount of money and just goes to show, how big the health/keep fit industry is.

Many people do join these, gyms and never actually go. And a lot of us do say that we exercise regularly. Yet the world over. And predominantly in America , obesity rates continue to soar. And, shows no signs of slowing down.

The author said, once he has done his exercise he tend to get hungry afterwards. So he tends to eat more on the days, when he has done it. And less on those days when he hasn’t.

The normal statement that we hear, which is exercise is essential for losing weight is quite a recent one would you believe. During the 1960s, doctors advised their patients not to do vigorous exercise.

If you fast forward to today, doctors these days even encourage their older patients to get some kind of exercise.

Even if it is only gentle and of course we know that, the benefits of it are too numerous to mention. But to mention a few such as, lower cholesterol levels, far less likely to contract diabetes, and have heart problems later on in life.

Now it seems from what he says, that exercise has become somewhat overrated. Eric Ravussin, whom is a prominent researcher, in exercise at a university in the United States .

Says “In general, for weight loss, exercise is pretty useless,”

which myself I do find quite hard to believe. However, there again that is my opinion sorely. What he says is that exercise isn’t important as people think. When it comes to losing weight, as stated in so many gyms/health clubs etc.

Eric says, the problem isn’t necessarily the fact that exercise doesn’t help you burn calories, which it does. It is more about the fact that it can make you hungry as well, so a knock-on effect of this is you eat more hence gain weight.

A study was conducted, which monitored people who didn’t exercise to see what happened to them. They were then, split into four groups, one group had 464 women who did no exercise whatsoever, some women in three of the groups had a personal trainer, and worked out as follows, for the following time periods; two minutes, 136 minutes, and 194 minutes.

And the remaining women which were in the fourth group were told to, carry on as normal, none of the women what so ever were told to change what they ate. Whilst doing the study they were asked to fill in a medical questionnaire, in order to track results etc.

The results came back which were quite interesting, all the women in all the groups lost weight, including the ones in the controlled group. The interesting thing is the women who had the personal trainer, which you would of thought would have lost substantially more weight, surprisingly didn’t.

So why is this happening then? one of the researchers, has a theory and calls it compensation. The odd thing here is the women who were exercising vigorously ate more food, before they started their routine, one of the reasons given for this is. They used it like a reward system because they have just done something that is good for them so hence the need to eat.

Church says who is the researcher for the study, says he noticed that his friends would go out jogging, and then go on to say that they weren’t losing any weight. However, as it turns out they were going to Starbucks and buying calorie-laden muffins afterwords.

Another of the theories is that when we were, less domesticated you might say. And cave dwellers we would have been moving around all the time, especially in the summer foraging for food. And this is why we can tend to gain weight, more movement is better throughout the day.

Nowadays we are advised to exercise vigorously for a day up to an hour and that is it. However, if you think about it most of the work we do these days is not very labour-intensive.

During the war, people did far more a labour-intensive jobs than we do these days, they were far healthier and ate less food. When go jogging next please try and avoid the following landmarks, Domino’s pizza, your local chip shop, anywhere that sells muffins, your local kebab house etc.

Source and references

http://www.time.com

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Filed Under: Exercise Tagged With: Exercise, obesity

Beetroot Juice May Help With Exercise Stamina

August 10, 2009 By Mark

3190155469_905aab7757[1] Beetroot juice is now being touted as something that you can use, to maximise your workout in able you to do more than you would have been able to do before. It’s being stated that you will be able to do 16 % more than you would normally be able to do.

The researchers think this will be of particular benefit to endurance athletes, who sometimes need that extra bit of endurance to be able to do more long-term. The study which this was based around found that the beetroot juice minimises the amount of oxygen uptake when you are doing your workout.

This may be particularly useful to elderly people, and others who have cardio vascular problems or a respiratory problem. The group of people who did the research had a core group of men aged between 19 and 38.

During the trial period they were given 500 milliliters of beetroot juice, just to see what effect it had to their overall endurance. This was done over a period of six days. They exercised on exercise bike, and over another period of six days were given a placebo of blackcurrant juice and told to do the same things as regards their exercise.

When they had the beetroot juice they were able to exercise for a period of 11.25 minutes, which is over 92 seconds without drinking it. This may not sound a lot but it is still there. Another good side benefit of this was that the group that had the beetroot juice had lower blood pressure also, which is not to be sniffed at.

What the actual mechanism as to why this work so well, is actually unknown at the moment but the researchers seem to think it’s something to do with nitrate in the body which turns into nitric acid in the body, and this expends the effect of the oxygen or the cost of it.

One of the researchers said that this was the first time that it has been proved that nitrates contained within foods can. Actually help with our overall endurance when it comes to it.

They are hoping to conduct more on the way nitrates work in the body which enables people to work out for longer. If you don’t like eating beetroot then this is a great way to get it in your diet, but if you do like beetroot then eat as much as you can it is very good for you overall.

Here are some health benefits of beetroot

Good for your central nervous system, if you are suffering from stress this is partly due to the high amount of vitamin B6 it contains

It’s good for lowering blood pressure

Exhibit’s properties of a laxative, so if you’re suffering from constipation beetroot makes an excellent choice for this particular problem

Particularly good for your liver, if a liver is working correctly it helps to break down fat within your body aand helps the weight loss process

Very good properties as far as lowering cholesterol is concerned

Article reference and sources

http://www.physorg.com/news168787342.html

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How To Tell if You’re a Exercise Addict

August 5, 2009 By Mark

Exercise is one of the key ingredients to keeping fit and healthy as well as eating a healthy diet, all the known benefits of it are healthy heart function, lower cholesterol levels a general overall feeling of well-being and more energy than if you didn’t do any.

But what if it goes the other way and starts to work against you rather than for you. If this is the case, then you may be heading towards an addiction to exercise, there is nothing wrong with being enthusiastic about what you’re doing.

It’s just when it goes the other way, this is where things can and do start to go wrong. If you’re a devout follower of the media you may have seen some pictures of, Madonna and her arms. In case you haven’t seen the picture it shows her with quite thin looking arms and you are able to see her veins quite clearly.

The reasons given for this happening are that she does a two hour grueling workout six days per week. Quite some years ago Madonna looked very toned. Where now she has gone the other way and some people say to extremities, her body fat now is far lower, than it was before so this is the reason that she looks the way that she does now.

The problem with anybody who is in the media eye is that we can tend to look at them as role models, no matter how they look. This has been the case with people who have anorexia they have a saying that is called “thinspiration” which means they look up to people who are thin and famous but that is a entirely different subject matter to what we are discussing here.

One particular woman who was featured recently in a article in the Sunday Express Newspaper, spoke about her particular addiction to exercise and what it means to her.

Rachel Evans who is aged 39, and weighs eight stone is now quite concerned about seeing the particular photos of Madonna, because if she keeps up her exercise routine which she does by going to the gym. She also may end up looking like that as well with veins popping out all over her arms.

Rachel says that she’s a great fan of Madonna’s, but was quite surprised when she saw those particular photos of her arms and how she looked. It struck quite a raw nerve with her.

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Rachel confesses that she does have an addiction problem with her exercise, which is a hour-long, not quite in the same league as Madonna. But depending on how hard you push yourself it’s quite, possible that you could do some injury or overdo your exercise routine and cause yourself unnecessary suffering. Which isn’t the overall objective.

She wishes that she had never got addicted to exercise in the first place, it does start to become an obsession and once you are in the mindset of building the body beautiful, it can be quite hard to veer away from it. Rachel says that it became very empowering to her being in control of her own body and how it looks.

She says that her body keeps telling her now to build muscle, this is what happens when something that you do becomes an obsession. There will be one particular part of it that drives you and it becomes a big focus. Although it can have its drawbacks, Rachel now has a body fat percentage of 10 percent one particular result of the she says is now that after having a workout you can see her veins protruding in her hands, she noticed that one day after she had been doing some decorating at home and could see them in her arms also, and will wear a pair of gloves in order to hide her veins.

The actual story of how she became addicted, was when she had whiplash, and was advised by her doctor to do some muscle building exercises, she followed a plan by someone called Bill Phillips, which is called Body For Life this is a book for people who want to get into good shape. She loved the fact that of how her body started to look once she was building muscle.

Now in order to keep how she wants to look, she keeps having to push herself all the time in her exercise routines, she goes on to say that there is no room for a man in her life unless that person was willing to put up with her obsession, she gets her own “self worthiness” from it she says.

“Going for a run like normal people do” would be better Rachel says but that forgoes any of the after affects she tends to get from going to the gym, and absolutely loves the feeling she gets from it after her workout.

An addiction therapist said one of the problems with exercise addiction is as with any other addiction, you have to keep doing more and more to get the same feeling or effect from the workout. This can apply to any addiction really from eating food, drugs etc.

The Warning Signs

If you do think that you may have a addiction to exercise here are some things that you need to be aware of just in case you think you may be addicted. The above information is based solely on one particular person and how it affected them, but yourself may not recognize the particular signs so here is what to look out for.

Runners can be high on the list of people who become addicted to exercise, so if you do running be aware that you could be one of those people who are addicted to it

You may start to distance yourself from relatives and friends and may cancel social engagements in favour of doing a workout instead

The only things that may stop you from doing a workout are being ill, having some kind of injury or merely being tired, you may spend a good percentage of your spare time working out even they you don’t necessarily need to it’s just something that you feel that you need to do

If you are unable to do your workout, feelings of anxiety, frustration and depression won’t be far behind

There is only one train of thought as regards what you want to do more is better and less is not enough, and anything that stops you from doing it is a very bad thing and you resent it like crazy

Your boundaries may seem a little bit less clear between what is healthy and isn’t you may even tend to work through pain, in order to get what you want we tend to idolise people who may have better bodies than ours and see them as more athletic, so we tend to build up this image of how we want to be and focus our energies into becoming that person because we ourselves don’t feel as though we are there yet

When you are an addict poor performance not see may not seem very acceptable to yourself so you keep pushing yourself more and more, whereas somebody who is in control of their routine will take rest periods regularly so there body can recover sufficiently

The people who are most vulnerable to this type of particular addiction are those people who look for something called runners high, this is normally experienced by people who push themselves in their workout routine whether it be resistance training or any other type of high intensity training

As with all types of addictive behaviours there will be some kind of underlying reason why this is happening psychologists, seem to think that it can be due to the fact of someone having a low self-esteem, which would make sense in today’s modern world there is more pressure to have a fit body than there ever has been

· Denial can play a big part in the addicts mindset so even though you think you may be just working out quite normally, to other people it might not seem to be the case

In order to stop yourself from going down this particular route write down your schedule so you know exactly how much you are or aren’t doing, if you have no record then what you are doing may seem quite normal but you could be overdoing it with out even realising

If you have some spare time within your day don’t necessarily think that you should be exercising, do something else instead to break the habit pattern, just in case you are actually doing this

The main key factor is balance if you have a history of anxiety, stress related problems or depression then you may be one of those people that becomes an obsessive exerciser, in order to make yourself feel better, if that is the case please do visit your Doctor to be assessed properly otherwise you might do yourself more harm than good.

On a closing note exercise should be something that we do for improving our health and it should be fun also.

Not something that becomes a compulsion to fix some other underlying problem, all you need to do is exercise say 3-4 times a week for a hour a day or less and get out of breath while you are doing it. And do it for you not because some media icon is giving the message of how they look.

Be more at home with yourself and happy with the way you look and don’t worry to much about having bulging biceps

Sources and references

Sunday Express Newspaper

Volume 18, Number 6, Running & FitNews
The American Running Association

http://www.active.com/running/Articles/Know_the_signs_of_unhealthy_exercise_addiction.htm

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Filed Under: Exercise Tagged With: addiction, Exercise

Does Over Exercising Make You Eat More

July 21, 2009 By Mark

143619625_afa1d9397d[1] We all have our own way of doing exercise, but when you haven’t done any for a long time and possibly gained weight. Because you are trying to lose excess pounds you can tend to get into a mentality. Of going at your exercise routine like a bull in a china shop.

And with so much information about exercise and which is best for yourself yourself, it can become quite confusing as to what to do and how much to do of it. Is this probably why sometimes we tend to think doing more is better rather than a little bit less.

A study which was done in Ottawa , followed the progress of some women who over exercised they were found to consume approximately 90 percent of the calories that they tend to burn.

Compared to those people who don’t over exercise, there figure came out at 30 percent which is quite a significant difference. If for example you tend to want to work out for 90 minutes then make sure that you only do cardio for 60 of those minutes.

It may be best to split your routines into two say do 45 minutes of cardio five days a week, and 30 minutes of what is called the core or resistance training. This will be more efficient than doing one session of 90 minutes of exercise.

In order to maximize what you’re doing focus more on doing resistance training, this is far more effective in burning calories up than conventional aerobic exercise. There is nothing wrong with aerobic exercise in order to improve overall fitness and health, the latter is just better. For people trying to maximize their weight loss efforts.

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Is It Ever to Late to Start Exercising

July 7, 2009 By Mark

351372542_ee23ee631c[1] When you are young you tend to be a lot more active, as opposed to when you get older. Quite why this is I dare say that nobody really knows. As time goes by we can get into habits of eating more food, and becoming very sedentary as adults.

And as a result of this become overweight. So is it really too late to start exercising no matter what age you are. It would seem that the majority of evidence points to no it isn’t. We just tend to think it isn’t something that we necessarily need to do in order to stay healthy.

Here are some statistics about which age groups do the most exercise and get their daily requirements than those who don’t. In the year 2007 72 percent of boys and 63 percent of girls, did the 60 minutes a day exercise guideline.

The girls and boys were aged between two and fifteen, as we go further up the age scale things start to look very different. Adults who were aged between 16 and 64 didn’t fare so well.

The percentages were, 40 percent for men and for women 20 percent, whom were meeting the five sessions a week 30 minutes a day requirement. But when you go up the scale further into the 65 and over then things start to go into a sharp decline. Seventeen percent of men and 13 percent of women in that age group met their daily exercise requirement.

People in their 70’s of which of these only 44 percent have some kind of exercise once a year say for example a 20 minute walk. And that is all they will do. So these results quite clearly show that, the older we get the less we tend to do as far as exercise is concerned.

So from what the above research tells us, as people get older they do less and less. So why is that ? well according to a report that was compiled which was centered around people in the over 65 years of age bracket.

The findings where a genuine lack of interest, and there wasn’t really any benefits in extending life by doing exercise on a regular basis.We tend to get into a mindset of I am too old to do this now, or “I haven’t exercised for such a long time” “I won’t be able to do it and it will be too hard”.

So the question we propose to ourselves now is, is it really ever too late to start exercising and become fit and healthy, despite the fact of how old you are. Well the evidence all points to the fact that no it isn’t. If you have had for quite some time a sedentary lifestyle, there can be huge gains if you start exercising their can be huge gains if you start exercising.

The benefits are too numerous to mention but here are a few, better bone density, more efficient cardiovascular function, better strength and endurance. One particular case to support this was a 90-year-old woman was studied, who did 12 weeks of some strength training, and as a result of this it took. Twenty years approximately off her muscle age notably her thighs. Which gave her better mobility especially when walking.

Also exercise is a good way of keeping your mental health in check as well, it relieves stress, anxiety, depression and boosts self-esteem. People can tend to have fear about exercise, in one particular case study in Scotland some people were monitored and the reasons they gave for not doing it were, shortness of breath, aching joints and a lack of energy.

These are all signs, that your body is starting to get used to what you are giving it to do, your muscles are a like elastic and if you don’t use them enough they stay in a certain position, this is what causes the aching but simply lack of use.

A lot of people don’t exercise, because of lack of self-confidence and say that they would rather do it with somebody else, rather than on their own other people cite reasons of will I be safe to go for a walk, in the park will something happened to me whilst I am there.

One of the biggest barriers really which causes this, is coming out of our comfort zone but don’t be put off of getting out of it it will be the best decision you ever making your life, there is nothing like the feeling that you get when you have done some exercise.

It is the most naturally high feeling that you will get from doing a particular activity, it really is true the old saying that is use it or lose it. Most of us tend to do aerobic exercise such things as cycling, swimming walking, these are fine but if you combine these with some strength training you will reap even more benefits. So it really isn’t too late exercise.

Quite some time ago now some interesting research came to light, where cells were put in a test-tube one set of cells was just left, and consequently stopped multiplying. Where as another set were shaken vigorously every so often and these stayed alive so there is some food for thought.

How often do you exercise ?

Do you feel that you are to old exercise ?

Is it better when you have someone to exercise with ?

Have you started exercising recently and can you tell the difference ?

It would be interesting to get some feedback on these questions just to see what peoples opinions are.

If you are having problems motivating yourself to do some exercise here are some tips:

Don’t let fear be a barrier, to doing it set yourself a day to start and make sure it becomes part of your lifestyle. Walk to the shops instead of going in a car

Keep a log of what you are doing this will give you a, chart of how much you are doing and when you are doing it, when you look back it will inspire you to do more. Also in your log write down how the exercise make you feel when you came back and always keep that thought in mind, this will in plant the seeds that what you are doing is good for you
Try not to get in to the mentality of thinking this way, I suppose I’d better go and do my work out, or I might do it today, these will tell your subconscious mind that really deep down you don’t want to do it

See a mental image of you, fitter and stronger and healthier and happier and this will take your mind towards that, if you see yourself as unfit and unhealthy then you are far more likely to end up that way

Make your exercise enjoyable a lot of people these days use wii fit, to get their exercise, when exercise becomes something that you have to do, it seems more like a chore than something that will be of benefit to you, it won’t seem like exercise if you are enjoying it if you have an iPod but lots of your favourite music on it and the time will just fly by.

Source http://www.guardian.co.uk

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Does The Exercise After Burn Effect Work

June 12, 2009 By Mark

730198669_bf726bda64[1] Sometimes with the thing’s we read, we can develop beliefs that once you see them everywhere that eventually.

We can tend to believe them even though we don’t know whether what is being said is correct or incorrect.

What has been said however is that once you are exercising, you tend to burn fat but not only that, you tend to burn it after you have finished exercising.

This is what is known as the after burn effect. This so-called effect is supposed to be a key ingredient to weight loss or so we are told.

It now seems however that this is not the case, it’s just a mere myth, this information came from a article titled Exercise Improves Fat Metabolism in Muscle but Does Not Increase 24-h Fat Oxidation from the (Exercises and Sport Sciences Review April 2009).

Edward Melanson who is a exercise physiologist said that to his surprise found that exercise has little or any effect at all as regards the 24 hour after burn effect, he used a interesting way to put this theory to the test, just to see what would happen. In the study, sixty five candidates were chosen and they all had different exercise lifestyles which were grouped into four types they were, well trained, obese, sedentary, and lean.

During the study they cycled at different exercise intensities, until they reached a point where they burned 400 calories, after this they were monitored for 24 hours just to see what the effects were. They were monitored very closely and were allowed to eat food, when the results came in none of them reported that, any kind of enhanced fat burning had occurred.

Both during and after their workout, this study has caused quite a bit of stir amongst fitness experts whom suggests that exercise, can boost your metabolism for longer than previously was suggested.

This study doesn’t suggest that say that you shouldn’t exercise regularly, but to bear in mind. That a moving body will burn more fat compared to a sedentary one, and not to get too concerned about whether or not you are burning fat after your workout.

There has been lot of confusing messages sent out by certain writings, saying that certain types of intensity of exercise will burn more fat, but the researchers say this is without merit.

As for the so called after burn the amount of calories burned they say, isn’t that impressive. Pascal Imbreault who is a associate professor at Ottawa University ‘s School of human kinetics, says that any kind of exercise after burn will usually finish after a period of 15 and 35 minutes.

And even though the amount of calories burned which, can depend upon the intensity of the exercise and the overall bodyweight of the person. The actual burning of calories while resting is very minimal he says. He is quoted as saying “Exercise is not that powerful,”

Another one of the over quoted sayings is that increasing your muscle tissue, will enable your body to burn more calories while at rest. The overall idea that muscle is more metabolically active, than fat isn’t realistically what happens.

Imbreault says that muscle requires more calories, than muscle that isn’t being used. He also goes on to say that when at rest both muscle and fat, both need the same amount of calories, in order to sustain themselves.

Does this mean then that all those hours training a certain way in the gym was for nothing after all, having the muscle is a benefit. Even though if you probably thought it was doing more than it actually was, keeping muscular is far less likely to stop you from having a injury, will improve your overall athletic performance.

And another after thought is when the summer comes you will look good in a T-shirt with all those bulging biceps and a toned body, and it will probably turn quite a few females heads. That reminds me where did I put those weights summer is fast approaching and I must buy some more T-shirts

So to sum up this, the equation really still says the same use exercise to burn off the excess calories that you don’t need and make good food choices.

Source http://www.montrealgazette.com

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Filed Under: Exercise Tagged With: Exercise, metabolism

Power Plates Shed Weight Faster Compared To Swimming and Aerobics

May 10, 2009 By Mark

2047567769_a01f77e263[1] Power plates which are being used by certain celebrities such as Kylie and Madonna, have found to be very effective to help people lose weight. They help you lose weight better than aerobics or swimming. A study which was based around using these particular machines, where women used them three times a week, lost more weight compared to people who used conventional means of exercise such as the ones mentioned above.

One of the good things about using these particular machines is they are very good at moving belly fat, which is quite crucial when it comes to losing weight because this is where problems occur. If you haven’t seen one before they look like a pair of scales that you stand on, and you have a handle which you hold whilst the plate at the bottom vibrates and exercises your various muscles. The theory behind how they work is they are supposed to make your muscles contract and relax faster than conventional exercise.

When the study was conducted the researchers tracked 61 people, to see what impact using the machines had on them, they were given a varied diet to eat and told to do various exercises, this was done over a period of six months.

The participants that used the power plate lost 11 percent of their weight, compared to those who didn’t do any exercise they lost six percent and people who cycled, did aerobics and running lost seven percent.

The people who conducted the study said that you can’t just use the machine on its own you need to do some sort of other exercise to complement what you are doing. But at least there is something to be learned from this is at least it’s not just another weight loss/exercise machine that may not work.

Source http://www.mailonsunday.co.uk

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