![]() ![]() Some proponents claim that IF even benefits muscle building. Increasing red blood cells and hemoglobin levels is what endurance athletes like cyclists are trying to increase when they illegally "dope" with EPO (erythropoietin). Hemoglobin is the protein in red blood cells that carries oxygen in the bloodstream to the muscles. One study also found that IF in men increased red blood cell and hemoglobin levels in the blood. Studies also suggest that fasting provides numerous health benefits, such as lower cholesterol and triglyceride levels, higher HDL (good) cholesterol levels, and even greater longevity. Research shows that fasting may also work through a number of other different mechanisms that lead to increased calorie and fat burning. What's interesting is that our lab found that when you finally eat after fasting, the activity of many of these genes are increased even further! In other words, when you fast you burn more calories and fat. By poking "holes" in the mitochondria, they produce less energy, so they have to burn far more calories to produce the same amount of energy in the form of ATP. The mitochondria are where most of your energy is derived from, especially at rest. The uncoupling proteins basically poke holes in the mitochondria inside muscle cells. More specifically, when you fast, it turns on genes that encode for certain uncoupling proteins and for enzymes that increase fat burning. Our group published several papers that show one of the key mechanisms in fasting-induced fat loss has to do with an increase in the activity of genes that increase the number of calories the body burns and the amount of fat it burns. The lab that I did my postdoctoral work in at Yale University School of Medicine, along with colleagues at The University of Copenhagen, did a bit of work on fasting and fat loss in the early 2000s. ![]() However, I've been interested in its application for fat loss for a couple decades. Intermittent fasting has become increasingly popular in the last few years. (I've recently taken this basic 16/8 IF scheme to the next level of fat-burning with my new Intermittent Fasting Carb Cycle (IFCC) diet that said, I recommend reading this introductory IF article first before jumping into IFCC.) That means every day you fast for 16 hours and have an 8-hour feeding window. The type of IF that I've found to work best for losing body fat and maintaining muscle is 16/8 intermittent fasting. Intermittent fasting is a technique where you fast for an extended period of time, then follow that fast with a period of eating, and cycle back and forth between these fasting and feeding periods. But if you've reached a point where your diet is fairly clean and you've hit a fat-burning plateau, IF may be something worth considering. I also wouldn't recommend IF as an excuse to eat nothing but junk food, thinking you're going to get ripped that way. Some people try it and find they don't like it and/or it doesn't work with their lifestyle. Intermittent fasting ("IF" for short) isn't for everyone. How is this possible, you might be wondering? Most people think you have to choose one or the other: Eat foods you enjoy or be lean. I might go as high as 6% body fat during certain periods, but generally I stay at 4%-5% year round. ![]() In other words, I eat what I want, when I want it. If I'm at a restaurant, I'll get a steak and some delicious sides, then finish it off with dessert. When I want a beer, a margarita or a sake bomb, I imbibe. If I feel like eating donuts, I eat donuts. You want to keep each cardio acceleration minute as intense and demanding as possible.Two things in particular are very important to me: Eating the foods I love and staying lean. The goal is to gradually increase the time you spend doing high-intensity cardio. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. Whatever you do, the point is to move for an entire minute.īetween each set, you’ll do one minute of a cardio acceleration exercise. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Your cardio acceleration exercises can be as simple as running in place next to the bench. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio.Ĭardio effectively replaces your rest periods. Instead of resting between your lifts, you will do cardio between every single set. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is critical to Shred Training. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |