Periodisk faste for vekttap bevarer muskelmasse?, mm. -> Trening & Kosthold; Verdt å lese, Utgave 42

Utgave 42 – I denne utgaven:
– Periodisk faste for vekttap bevarer muskelmasse?
– Folk er ekstremt dårlige til å vurdere kaloriforbruk under trening (av Lyle McDonald)
– 11 Tips til bedre fettforbrenning (av Robert Eilertsen)
– Enhanced Momentum Exercises (EME) (av Christian Thibaudeau)
– Nakkeposisjon under løft (av Charlie Weingroff)

“Absorb what is usefull, discard what is useless, and add what is uniquely your own.”
– Bruce Lee

Periodisk faste for vekttap bevarer muskelmasse? En ny forskningsanalyse viser at periodisk faste og periodisk kalorirestriksjon kan være bedre enn ‘vanlig’/kontinuerlig kalorirestriksjon når det kommer til å bevare eller øke muskelmasse under diett – en viktig faktor for langtidssuksess etter slanking, og ikke minst en viktig faktor for alle interessert i trening. Dette er meget interessant, men det er er en rekke limitasjoner i analysen, blant annet: forskjeller i trening/ingen trening, proteininntak etc. mellom gruppene, forskjellige måleinstrumenter brukt og forskjellige typer grupper

Et par interessante sitater fra studien:

– «When an individual loses weight by dietary restriction alone, approximately 75% of weight is lost as fat mass, and 25% of weight is lost as fat free mass (31). Fat free mass is an important predictor of basal metabolic rate (32). Thus, dietary interventions that preserve fat free mass at the expense of fat mass may be metabolically advantageous.»
– «…it would appear as though a lower proportion of lean mass is lost in response to intermittent CR (90% weight lost as fat, 10% weight loss as fat free mass) (21–23) when compared to daily CR (75% weight lost as fat, 25% weight loss as fat free mass) (4,7–16).»

Studien:Varady KA. Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss? Obes Rev. 2011 Mar 17. doi: 10.1111/j.1467-789X.2011.00873.x. [Epub ahead of print]. Pubmed. Full PDF.

Folk er ekstremt dårlige til å vurdere kaloriforbruk under trening: Lyle McDonald har skrevet en flott analyse av en studie som fant at de fleste normalvektige er ekstremt dårlige til å vurdere hvor mange kalorier lav-intensitet trening/fysisk aktivitet forbrenner. De fleste overestimerer forbrenningen med 3-4 ganger den faktiske verdien. Variasjonen var stor, fra 150-200 kalorier i den ene enden til 3-4 000 kalorier i den andre. Den faktiske forbrenningen var 200 eller 300 kalorier.

Vi har mange studier som viser hvor dårlige folk flest er til å vurdere kaloriinntaket sitt, og nå ser vi også hvor dårlige vi er til å vurdere kaloriforbruket.

Studien: Willbond SM, Laviolette MA, Duval K, Doucet E. Normal weight men and women overestimate exercise energy expenditure. J Sports Med Phys Fitness. 2010 Dec;50(4):377-84. Pubmed.

Trening forbrenner ikke så mange kalorier som mange tror

11 Tips til bedre fettforbrenning: En flott artikkel av Robert Eilertsen (fitnessbloggen), hvor han går gjennom en artikkel i dagens papirutgave av VG.

Enhanced Momentum Exercises (EME): Superstrikt form er ikke alltid det beste valget, i noen øvelser kan ‘jusing’ ved å bruke momentum være lønnsomt. Les Christian Thibaudeau’s tanker om dette på T-Nation’s ‘Traning Lab Livespill’.

Nakkeposisjon under løft: Hodet framover eller tilbake og ‘stramt’? Charlie Weingroff har en flott post om nakkeposisjon under løft som involverer hofte ekstensjon (markløft, vektløfting, swings etc.). Noen trenere, spesielt innen olympisk vektløfting, anbefaler at man ‘stikker’ hodet framover mens man løfter, som om man skulle ha tittet langt framover.. Weingroff forklarer dog her hvorfor det er feil – og hvorfor du bør holde nakken/hodet ‘pakket’ bakover for optimal stabilitet. Eric Cressey og Norske Eirik Sandvik er blant de som er enige, og jeg vil helt klart anbefale at man holder nakken ‘pakket’ under løft.


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