Should I.Stop Exercising.And Focus On Weight Loss Reddit Exercise and Low Carb Diet’s Make Poor Partners

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Exercise and Low Carb Diet’s Make Poor Partners

Over the past twenty-five years the most common question I’ve been asked by frustrated bodybuilders is, what exercises will get me the body I want? I always have the same answer. They should start exercising properly and learn that exercise alone will not solve the problem of body composition. I believe the number one reason for starting an exercise program is weight loss, even before physical and health concerns. Exercise itself is a poor weight manager and increases the need for better eating habits. I believe there is little to deny that a combination of diet and exercise is the answer to improving weight loss (fat loss), fitness and health concerns. With obesity at epidemic rates and the decline of most health clubs that stay high the purpose of this article is to lay the groundwork for why exercise and a low carb diet are poor fellow.

In the last three years I have seen significant changes in macronutrient combinations (proteins, carbohydrates and fats) in our quest for a better body. Everything from high carb, low fat, high protein, to the current low carb has blown us away, although the rate of non-control is increasing. our weight. The problem is that our bodies have the ability to adapt to changes, especially drastic changes. If your goal is to lose fat you need to provide your muscles with plenty of quality fuel without exerting too much effort. This is especially true if your goal to lose fat is exercise. The secret is not found in eliminating macronutrients, but in management. Knowing how to fuel muscle before exercise and replace fuel after exercise is critical or your body will break down muscle for fuel.

Knowing how our muscles use the calories we eat as fuel for muscle loss is the first step to knowing what to do and what not to do. Basic nutritional science dictates that proteins repair and rebuild cells, carbohydrates fuel cells and fats provide hormonal support for cells.

If we are not balanced in protein, carbohydrates and fats the body adjusts and can use all three as a fuel source for muscle contraction and cellular energy. Although strength is required for all cellular activities, the focus of this article is muscle reduction and body composition. All muscle contractions generate energy from adenosine triphosphate, or ATP. The primary source of ATP comes from glucose, which is stored in the muscles and liver as glycogen (sugar and water). Muscle contraction during anaerobic exercise (resistance training) allows glycogen to be used directly to generate ATP. The process is anaerobic glycolysis, meaning that it can use sugar as energy with very little oxygen (90% glucose, 5% oxygen and 5% fatty acid).

Our muscles only store a lot of ATP for short periods of muscle contraction, when it is used up the muscle breaks down. Rest time between weight training sets can generate additional ATP. During the first stages of aerobic exercise, ATP is regenerated from glucose until the heart and lungs supply enough oxygen to the muscles so that fatty acids can be used to make ATP. So you have during resistance training and the beginning of aerobic training the first source of fuel is glucose.

This supports my claim that low carb diet and exercise are poor friends. To find out why, let’s take a closer look at the concept behind low carb diets and how they work. Foods that provide 100 grams or less of carbohydrates per day. This article is classified as a low carb diet. This will quickly deplete glycogen stores in the muscle and liver. This is the only evidence that the fuel source of our muscles is glucose. The fatty acids in the adipose tissue ( adipose tissue ) are now released into the blood and processed by the liver where some are converted to glucose ( gluconegenesis ) and some remain as fatty acids and provide two ATP for muscle contraction. One of the products of this process are ketone bodies that can be used to power the brain and nervous system. The problem with gluconegenesis (no glucose being converted to glucose) is that it supplies less fuel to the muscles than glycogenesis (glucose). The result is muscle weakness, decreased muscle strength, which leads to poor athletic performance.

A recent study done at the University of Connecticut showed that exercisers who switched from a balanced diet (proteins, carbohydrates and fats) to a low carb diet saw a decline in athletic performance. . There was a 7 – 9 percent decrease in muscle strength and a 6 percent decrease in VO2 max of cardiovascular activity. Another factor to consider is that muscle recovery between workouts is reduced on low carb diets. So why should people eat a low carb diet, especially when exercising? Because the initial weight loss occurs from the depletion of glycogen it is believed to be a fat loss. We have focused on weight loss and found that weight loss is beneficial. As defined earlier in this article, glycogen is a mixture of glucose and water, and where is most of it stored? You guessed it, the difficulty. A large percentage of the initial weight loss is caused by muscle disease.

I don’t think any exerciser wants to have smaller muscles as a result of their exercise. The goal of exercise is to improve body composition, the percentage or ratio of muscle to body fat. This can only be achieved by losing fat without losing muscle tissue. Maintaining muscle mass is important to maintain weight control. The following exercises will protect your muscles and help you lose fat and reach your ideal weight and body composition.

GETTING FITNESS is the key to losing fat without losing muscle

1. Alternate fat burning days with recovery days.

The secret to losing fat and not losing muscle starts with not being too aggressive or aggressive with the reduction of carbohydrates. You want to manage carbs, not eliminate carbs. In the last 12 years, I have seen more than 10,000 clients by reducing carbohydrates by 20% of daily needs, within 48 hours the glycogen replenished in the muscle by eating 100% of the daily carbohydrate requirements, it is possible to lose fat, without muscle. death. Basically, you have two fat burning days and then a recovery day. By doing this you get the best of both worlds. You will experience fat loss between 1-2 pounds per week, while keeping the muscles well nourished. You will never deplete the glycogen stores in the muscle enough to not affect athletic performance like a low carb diet.

2. Exercise on the days you get more carbs.

Exercising on days when your muscles have more carbohydrates for fuel and resting on days from exercise when you are aggressive about fat loss. One of the most difficult concepts for exercisers is that most of the benefits we get from exercise come when we don’t exercise. It comes after our work and directly responds to the nutrition of the muscles after work.

3. Work 1.5 – 2 hours after eating when blood sugar levels and insulin levels are decreasing.

As insulin levels rise in response to the rise in blood sugar after a meal, cells are in an anabolic state (receiving nutrients). Insulin is the hormone that feeds cells. When blood sugar levels drop, insulin levels drop, the pancreas produces the hormone glucagon and nutrients in fat cells are released into the blood and used for energy. Controlling the rise and fall of blood sugar is important. If the blood sugar rises to an excess of insulin, the muscle cells feed and release the excess energy to the fat cells. If insulin levels are too low, muscle cells are being fed. A slow rise in blood sugar favors muscle and a slow fall allows glucagon to be taken from fat. The time of your work to lower blood sugar allows the muscles to take from fat cells more efficiently. It is important not to exercise at all without missing one meal a day in order for muscles to recover from exercise.

Final Thoughts

Long-term success in weight management starts with the right approach. If you are overweight, the main problem is that you have too much body fat for the amount of muscle you have. A bodybuilding solution is needed, not a weight loss diet. Your goal is to lose fat without losing muscle or sacrificing your health in the process. In order to maintain your results, you need to develop a long-term diet. Low carb diets will reduce initial weight, but at the cost of muscle loss and reduced metabolism. Fuel sources are limited to support physical activity, which is essential to maintaining health. Risks for your long-term health make a low-carb diet ineffective for long-term weight management.

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