Utgave 67 – I denne utgaven:
– Hvorfor trener du som en styrkeløfter når du IKKE er en? (av Eirik Sandvik)
– Does “Starvation Mode” Exist? Part 1 & 2 (av James Krieger)
– 6 Real Diseases That Have Somehow Become Trendy (Cracked.com)
– Cybernetic Periodization: Modifying Strength Training Programs on the Fly (av Eric Cressey)
– Walnuts Are Drugs, Says FDA (av Michael Tennant, New American)
“Never eat dessert (isolation exercises) before the meat & potatoes (compound exercises) and if you are full, skip the dessert.”
– Marty Gallagher.
Hvorfor trener du som en styrkeløfter når du IKKE er en? Flott artikkel av Eirik Sandvik; det er ikke bare styrke som gjelder i idrett, og kvaliteter som kondisjon/arbeidskapasitet, hurtighet, spenst, deakselerasjon, bevegelighet/mykhet, mental tøffhet og teknikk er naturligvis meget viktig og nødvendig for optimal atletisk ytelse.
Does “Starvation Mode” Exist? Part 1 & 2: En flott artikkelserie av James Krieger om myten om en ‘hungersnød modus’ når man spiser lite. Det er korrekt at forbrenningen vil gå ned når man reduserer kaloriinntaket, men endringen i hvileforbrenning er relativt liten
“- Article Summary: It is often recommended that, when trying to lose weight, you shouldn’t drop your calories too low because your body will go into “starvation mode.” The idea is that your body will hang onto whatever weight and fat it can because it thinks it’s starving. Many people blame weight loss plateaus on “starvation mode.” However, there is no scientific evidence to support its existence.
– Points of Interest:
— The concept of “starvation mode” is not logical because it implies that the body can continue to reduce energy expenditure no matter how low you drop your calorie intake.
— Numerous studies on very-low-calorie diets refute the existence of “starvation mode”.
— “There is a limit to how much your body can reduce its energy expenditure to resist weight loss.”
— “… when you take a self-professed “small eater” and supply the person with the actual calories he/she claims to be eating, the person loses weight.””
– Forskning setter spørsmåltegn til påstanden om at ekstremt lav-kalori dietter fører til betydelig større ratio av mager masse tap til tap av kroppsfett, sammenlignet med et mer moderat kaloriunderskudd. (ref. 8, 6, 2, 1) (notater: Tap av muskelmasse).
“- Points of Interest:
— Researchers in the U.K. did a retrospective audit of obese outpatients.
— When patients were prescribed a 1,000 – 1,200 calorie diet, they did not lose nearly as much weight as you would expect.
— When patients were prescribed a 300-700 calorie diet, they lost much more weight, indicating the lower calorie intakes were simply too difficult to adhere to.
– Article Summary: “Starvation Mode” is an illusion. It looks like it happens because people have a hard time adhering to very low calorie intakes. Since they struggle to comply with the diet, they will underreport their calorie intake and struggle to lose weight. When prescribed a more moderate calorie deficit to “jump-start” weight loss, the person starts to successfully lose weight because the diet is now easier to adhere to, and weight loss follows. This gives the illusion that the person’s metabolism was “jump-started” out of “starvation mode” by increasing calorie intake.
– Quote: “If a dietitian or researcher tells you to eat 1,000 calories per day, and you struggle and eat 2,000 instead, are you going to be completely upfront about your inability to sustain the 1,000 calorie diet?””
* Referanser: James Krieger: Del 1, 2.
1) Arai, K., et al. Comparison of clinical usefulness of a very-low-calorie diet and supplemental low-calorie diet. Am J Clin Nutr. 56(1 Suppl):275S-276S, 1992.
2) Clark, D., et al. Energy metabolism in free-living, ‘large-eating’ and ‘small-eating’ women: studies using 2H2(18)O. Br J Nutr. 72(1):21-31, 1994.
3) Quaade, F., and A. Astrup. Initial very low calorie diet (VLCD) improves ultimate weight loss. Int J Obes. 13 Suppl. 2:107-111, 1989.
4) Redman, L.M., et al. Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss. PLoS One. 4(2):e4377, 2009.
5) Wadden, T.A., et al. Effects of a very low calorie diet on weight, thyroid hormones and mood. Int J Obes. 14(3):249-258, 1990.
6) Wadden, T.A. Treatment of obesity by moderate and severe caloric restriction. Results of clinical research trials. Ann Intern Med. 119(7 Pt 2):688-693, 1993.
1) Bryner, R.W., et al. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 18(2):115-121, 1999.
2) Coxon, A., et al. Rapid weight loss and lean tissue: evidence for comparable body composition and metabolic rate in differing rates of weight loss. Int J Obes. 13(Suppl. 2):179-181, 1989.
3) Frost, G., et al. A new method of energy prescription to improve weight loss. J Hum Nutr Diet. 20(3):152-156, 2007.
4) Hill, J.O., et al. Evaluation of an alternative-calorie diet with and without exercise in the treatment of obesity. Am J Clin Nutr. 50(2):248-254, 1989.
5) Lantz, H., et al. Intermittent versus on-demand use of a very low calorie diet: a randomized 2-year clinical trial. J Intern Med. 253(4):463-471, 2003.
6) Redman, L.M., et al. Metabolic and behavioral compensations in response to caloric restriction: implications for the maintenance of weight loss. PLoS One. 4(2):e4377, 2009.
7) Rossner, S. Intermittent vs continuous VLCD therapy in obesity treatment. Int J Obes Relat Metab Disord. 22(2):190-192, 1998.
8) Stanko, R.T., et al. Body composition, nitrogen metabolism, and energy utilization with feeding of mildly restricted (4.2 MJ/d) and severely restricted (2.1 MJ/d) isonitrogenous diets. Am J Clin Nutr. 56(4):636-640, 1992.
6 Real Diseases That Have Somehow Become Trendy: En flott og morsom artikkel hos cracked.com med 6 sykdommer som har blitt ‘trendy’, blant annet gluten intoleranse – som mange innenfor ‘fitness’ verden er blitt ‘redde’ for… Absolutt et sant og viktig underliggende poeng her; “..There was a time in history where most people didn’t want to have diseases. It was considered cool to be healthy, and “normal” was considered a compliment, not a label for people that make fun of your poetry.
Things are different now. Not only do people make up fake diseases, but even worse, people are diagnosing themselves left and right with real medical and psychiatric disorders, which basically makes a joke out of the people who actually do suffer from those disorders…”
Cybernetic Periodization: Modifying Strength Training Programs on the Fly: En fin post av Eric Cressey om hvilke faktorer du bør ta med i betraktning for å vurdere endringer i ditt planlagte treningsprogram; kroppen er ikke alltid i topp form..
Walnuts Are Drugs, Says FDA: En interessant artikkel om hvordan FDA (Food and Drug Administration) går hardt mot selskaper som prøver å påstå at enkelte matvarer har helsefordeler – selv når de er faktiske og har solide forskningsbaserte bevis. Vi har noe lignende i Norge, da alt som har en bevis effekt skal klasifiseres som legemidler.