The thermodynamics of fat loss

Losing bodyfat efficiently requires heeding the laws of thermodynamics, which means that calories must be restricted. It has often been said that a calorie is a calorie is a calorie, no matter what its source. Many people who have disagreed with this statement have been accused of disagreeing with the laws of thermodynamics, which isn't really true they're not disagreeing with the laws they're ignoring them. The laws of thermodynamics apply to any closed energy system, from an automobile engine...

Seeing the forest from the trees

Another potential detour on the road to truth is the nature of statistical variation and people's tendency to misjudge through overgeneralization. Often in the fitness world, someone who appears to have above-average physical characteristics or capabilities is assumed to be a legitimate authority. The problem with granting authority to appearance is that a large part of an individual's expression of such above-average physical characteristics and capabilities could simply be the result of wild...

Fitness Vip Training

He workout program in this chapter represents an ideal starting point, as well as a foundation to which you can return from time to time should you eventually decide to experiment with various tweaking protocols. If you do choose to deviate from this program later in your training to employ some ot the protocols presented later in the hook, it is important to return to this workout to assess your progress. Doing so will not only help you accurately measure your performance hut also provide an...

Peripheral adaptations

Let us suppose that you and an eighty-year-old man, who appears frail and atrophied, decide to walk up two flights of stairs. When you get to the top landing, you feel fine, while the elderly man is obviously winded. The reason for this difference in response is not that his heart and blood vessels are in worse condition than yours. It's really a matter of strength. Given that individual muscle fibers make up motor units (as discussed in detail in Chapter 3), assume you have 2 units of strength...

Understanding the inroad process

The stimulus for positive adaptive change has many factors. Clearly, there is a strong cardiovascular component, as your cardiorespiratory system services the mechanical functioning of your muscles. Thus, the higher the intensity of muscular work, the higher the degree of cardiovascular and respiratory stimulation. There is also a large production of accumulated by-products of fatigue, in that metabolic wastes such as lactic acid accumulate faster than they can be eliminated by the body. These...

Discriminant fat loss

Ken Hutchins was the first person to properly explain the idea of discriminated fat loss. According to Ken, the human body can be pictured as a corporation that is run by a board of directors. A body operating on a below maintenance level of calories can be said to be running on a calorie deficit, which is like a corporation running on a budget deficit. Each of the bodily tissues can be said to represent a different department within that corporation. He then presented two scenarios In the...

The role of omega3 fatty acids

Omega-3 fatty acids, which are chains of carbon atoms linked to hydrogen, are also essential to the fat-loss process, because of their effect on hormone sensitivity. Carbon atoms can be saturated or unsaturated. A carbon atom can bind four molecules if it binds two other carbons and two hydrogens, it's said to be fully saturated. A carbon atom can also develop a double bond with another carbon, so that only one hydrogen is bound to it, and that's called unsaturated. The position on the carbon...

Global Metabolic Conditioning

Two men are working out on a Friday afternoon. One is jogging along the side of a road. Cars whiz by as he plods along his route. He's sweating liberally and breathing rhythmically. On Thursday, he jogged tor three miles the day before, he jogged five on Tuesday, it was three miles and Monday saw him hitting the pavement for six miles. Today, after his usual ten-minute warm-up of various stretching movements, so as to not pull anything while jogging, he's hoping to get live miles in and finish...

Glycogenolysis

High-intensity exercise also promotes glycogenolysis the breakdown of glycogen for use as energy within skeletal muscle. This is important for several reasons, the biggest of which is that it restores insulin sensitivity on muscle cells, which are the greatest glycogen depot in the body. The average male human stores roughly 70 grams of glycogen in his liver and 210 to 220 grams in his skeletal muscles. Females store about 20 percent less. The glycogen that is stored in the muscles is for...

Chapter

Stein, and R. Yemm, The Orderly Recruitment of Human Motor Units During Voluntary Isometric Contractions, Journal of Physiology 230, no. 2 April 1973 359-70 Ii. S. Milner-Brown, R. B. Stein, and R. Yemm, Changes in Firing Rate of Human Motor Units During Linearly Changing Voluntary 'ontractions, Journal of Physiology 230, no. 2 April 1973 371-90. See vAsa Journal of Neurophysiology 55, no. 5 May 1986 1017-29, and Journal of Neurophysiology 57, no. 1 January 1987...