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Weight Loss Information from experts |
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Spare Muscle Mass and Power, Lose the Fat
The goal of many athletes and exercisers is to "get cut" or to lose excess fat while at the same time retaining muscle mass and power. Unfortunately, it is not possible to lose copious amounts of fat without incurring some loss of muscle mass. The reason for this is because at any given moment during a day and even during exercise, the human body does not exclusively make use of a single substrate or energy-producing substance such as carbohydrate, protein or fat. As mentioned in previous articles, substrate utilization is exercise intensity dependent - that is higher intensity exercise will rely more heavily on carbohydrate but will still metabolize small quantities of protein and fat. Likewise, during low intensity, extended duration exercise the body will rely more heavily on fat utilization yet still receive a percentage of the energy yield from protein and carbohydrate. The key to fat loss that spares muscle mass and power is to shift energy balance in the favor of increased expenditure. In my opinion, the source of this energy expenditure is irrelevant - as long as a negative caloric intake is achieved. Here's why: long periods of extended cardiovascular exercise tends to metabolize more fat but a major drawback is that it has a muscle wasting effect (look at the build of any marathoner). This is due to the fact that cortisol (a protein catabolizing hormone) levels are increased for long periods of time. Also, during endurance type exercise, amino acids from muscle tissues are required to keep blood glucose levels normal should liver glycogen (stored carbohydrate) levels deplete. Lastly, during endurance-type exercise, only the low threshold Type I muscle fibers will be activated, resulting in little to no stimulation/training of the larger and more powerful Type IIA and B fibers. Therefore, the best advice for individuals wanting to "cut" while preserving muscle mass and power is to perform high intensity interval training (HIIT). Interval training is a unique form of training that utilizes short periods (3-5 min.) of intense running (close to maximal capacity/VO2max) separated by rest periods of the 2-3 times the same duration. The intensity of interval training allows for a greater power output (greater energy expenditure in less time) and the activation of the large Type II muscles, thus preserving power and strength gains. Also, since Type IIA fibers exhibit some of the qualities of Type I muscle fibers (endurance muscle), performing interval training will actually lead to greater increases in fitness, since a larger quantity of muscle will be stimulated by the increased power output. David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.
MORE RESOURCES: How Novo Nordisk lost its lead in the weight loss race Financial Times Novo Nordisk stock crashes after company cuts sales, profit outlook on weight-loss drug competition Yahoo Finance Lakers' Luka Doncic weight loss lands him cover of Men's Health, and Mavericks fans are depressed Yahoo Sports Country music star Zac Brown's weight-loss plan includes gaming, IV drips, and several foods he says he won't eat again Business Insider The Pink Salt Trick Recipe for Fast Weight Loss Trend in 2025: Why ProZenith Is the Science-Backed Alternative Yahoo Finance Scientists Warn: Popular Weight Loss Drugs Like Ozempic Fail To Provide Key Long-Term Health Benefit SciTechDaily Weight loss coach who dropped 9 kilos shares 5 truths about protein that can help in faster fat loss | Health - Hindustan Times Hindustan Times Lakers' Luka Doncic Talks Weight Loss, Diet Changes Ahead of 2025 NBA Season in Video Bleacher Report HepatoBurn Safety Report: EXPOSING Fake Reviews, Liver Detox Myths & Real Weight Loss Results Morningstar 13 Places to Get the Best GLP-1s for Weight Loss in 2025 Everyday Health Some Zepbound patients face a tough choice: Switch medicine or stop weight loss treatment - IndyStar Luka Dončić 2.0 Has Entered the Chat Men's Health Stop the Sag: How Hollywood Is Battling “Ozempic Body” The Hollywood Reporter What Happens to Your Body When You Fast Verywell Health Luka Doncic's Team Reportedly Saw Path to Better Diet, Weight Loss Before Lakers Trade Bleacher Report Jelly Roll Plans to Undergo Surgery as Part of His Weight Loss Journey tasteofcountry.com Lawmakers Press FDA to Target Knockoff Weight-Loss Drugs Bloomberg.com Experimental drug promotes weight loss by heating fat instead of suppressing appetite - News-Medical Personalized GLP-1 plans drive real weight loss, few side effects, and strong adherence to care Hims & Hers Newsroom CVS Health Corporation (CVS) Is A Key Part Of Weight Loss Drug Distribution, Says Jim Cramer Insider Monkey Novo Nordisk shares fall 20% after company names new CEO and lowers its financial outlook - CBS News “It was challenging”- Luka Dončić reveals about the sacrifices he made for his great physical transformat Times of India Luka Dončić Used This Simple Eating Method to Drop Weight. Here's How You Can Achieve Similar Results. Men's Health Luka Doncic Discusses Motivation for Weight Loss During Interview at Yankees Game Sports Illustrated GLP-1 Drugs Fail to Provide Key Weight-Loss Benefit UVA Health Newsroom The Bachelorette’s Rachel Recchia Addresses Her Weight Loss, Says She’s in a ‘Healthier Place’ Just Jared FTC Sends Refunds to Consumers Harmed by Weight-loss Supplement Marketer’s Deceptive Claims and Review Practices Federal Trade Commission (.gov) Luka Doncic reveals shocking sacrifice made this offseason in weight loss journey - sportingnews.com The power of words in the process of health change and weight loss The Jerusalem Post Not Losing Weight on Ozempic? Don’t Make These 6 Mistakes Everyday Health GLP-1 drugs for diabetes and weight loss may also help control asthma Medical News Today ‘This Is Us’ star Chrissy Metz’s weight loss journey: These 2 rules helped the actress lose 100 pounds Times of India A woman lost half her body weight. 4 simple habits have kept her in shape for 3 years. Business Insider Why the 6‑6‑6 walking routine is going viral and how it supports weight loss and mental health Times of India Pink Salt Trick Recipe to Weight Loss Trend 2025: An Analysis of Slumber Slim as a Science Informed Option GlobeNewswire Trajectory of the body weight after drug discontinuation in the treatment of anti-obesity medications BMC Medicine Weight-loss drugs too costly for Arizona Medicaid patients, until obesity leads to diabetes Tucson Sentinel The Bachelorette's Rachel Recchia Addresses Her Weight Loss, Says She's in a 'Healthier Place' Just Jared NPA warns of ‘spiralling demand’ for NHS weight-loss medications The Pharmaceutical Journal |
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