Health And General Life Care: [Supertraining] Re: Fat loss

Yes, I've always heard that very fat people can lose more than that
safely. Since I was responding to someone who claims to exercise an
hour a day, I didn't think this would be an issue. If he was, the
prescription of HIIT would also be inappropriate. It's generally too
intense for people that out of shape, and risks injury or
cardiovascular incident.

Nonetheless, I still think 2 pounds a week is a reasonable guideline
for most anyone. I seriously doubt that anyone who lacks the patience
to lose weight that "slowly" will end up keeping it off. My
understanding is that there is an extremely high correlation between
fast weight loss and recidivism.

Kevin Wilbanks
Wisconsin, USA

--- In Supertraining@yahoogroups.com, "Drew Baye" <drew@...> wrote:
>
> The rate at which a person can lose fat depends on the amount of fat
they
> have. A study in the journal of theoretical biology a few years back
> estimated the maximum rate of energy transfer from fat stores to be
around
> 31.4 calories per pound of fat per day. Someone who has a lot more
fat can
> have a greater calorie deficit without risking loss of lean tissue,
and lose
> more than that per week. The more fat you have, the faster you can
lose it
> safely, the less you have, the smaller your deficit must be to avoid
loss of
> lean tissue. The 1-2 pounds per week thing is appropriate for the
majority
> of people who are in the middle, but the numbers can be very
different for
> very overweight or very lean individuals.
>
> Alpert SS. A limit on the energy transfer rate from the human fat
store in
> hypophagia. J Theor Biol. 2005 Mar 7;233(1):1-13.
>
> Drew Baye
> Orlando,FL
>
> On Feb 6, 2008 12:01 PM, Kevin <anatomist1@...> wrote:
>
> > It seems you are getting a lot of complicated answers, and a few
zany
> > ones. To me, the answer to your question is very simple.
> >
> > First of all, it sounds to me like your dietary thinking is on
> > slightly the wrong paradigm. Instead of thinking about nutrients,
> > think about food. The best dietary guideline for fat loss is to
> > reduce or nearly eliminate processed foods, especially any kind of
> > processed flour or sugar. Eat real food, mostly vegetables, fruit,
> > meat, eggs, and nuts. These keep your hormones more even, reduce
> > hunger, and are inherently fibrous and hard to overeat.
> >
> > Second, I'm not sure what kind of exercise you are doing, but if you
> > can do it many times per day, or an hour per day, it's the wrong kind.
> > The best exercise for fat loss is high intensity interval training.
> > Look up HIIT and the Tabata protocol on the net. HIIT is somewhere in
> > the neighborhood of TEN TIMES more effective than moderate aerobics
> > for fat loss. No joke... two 15-minute HIIT sessions per week is the
> > fat loss equivalent of about 6 hours of moderate continuous aerobics.
> > The caveat is that you have to be in good shape to tolerate the
> > physical stresses of HIIT - the intensity is so high that probably no
> > one should do it more than three times per week. The next best
> > exercise is heavy weight training using relatively few compound
> > movements. Both of these exercise types change your body composition
> > largely via hormonal effects that lower intensity exercise does not
> > produce.
> >
> > So, in summary. Eat mostly like a cave man and do high intensity work
> > outs. You should be able to lose 1-2 pounds per week on one or two
> > weight workouts per week and one to two high intensity aerobics
> > workouts per week, which is about as fast as you should lose fat
> > anyway. If you are in a bigger hurry than that, change your
> > expectations, as they are unhealthy and/or unrealistic.
> >
> > Kevin Wilbanks.
> > Wisconsin, USA
> >
> > --- In Supertraining@yahoogroups.com
<Supertraining%40yahoogroups.com>,
> > Mark Helme <mark-helme@> wrote:
> > >
> > > This fits in well with a discussion I have had with a colleague.
> > Currently I
> > > am trying to lose body fat, to do so I have modified my diet to
reduce
> > > fat/carb intake and increase protein and fibre intake. I have also
> > managed
> > > to adapt my eating habits to avoid periods of hunger. I have
> > > definitely felt better since doing this, regarding fat loss I am
> > only a few
> > > weeks in so haven't big changes yet, but I am positive.
> > >
> > > The question we have been pondering is that of metabolism. My main
> > idea is
> > > to maintain a higher metabolism throughout the day, thus aiding fat
> > loss. I
> > > theorise that regular meals will do this in part. What I am most
> > concerned with
> > > is whether short workouts of mod/high intensity spread throughout
> > the day
> > > will increase metabolism more than a standard single workout of
> > 45-60 min.
> > >
> > > Does anyone have any thoughts on this?
> > >
> > > Mark Helme
> > > Wakefield, UK
> > >
> >
> >
> >
>
>
>
> --
> Drew Baye
>
> High Intensity Training
> www.baye.com
>
> Marc Mero Body Slam
> 279 Douglas Ave. Suite 1102
> Altamonte Springs, FL 32714
>
> 407 678-BODY (2639)
> www.mmbodyslam.com
>

__._,_.___

Messages in this topic (13) Reply (via web post) | Start a new topic

Messages

Modify/cancel your subscription at:

http://groups.yahoo.com/mygroups

Sign all letters with full name & city of residence if you
wish them to be published!