Getting back on the conditioning scene here.
Tuesday - did some GHR work 3 x 15
Moved on to some Hill Sprints (officially went the whole winter w/out using the treadmill)
7 sprints at 15% incline. Felt good to run again.
Coming to the end of a cycle - so Deload week next week.
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Here is a new post from TMF:
Argument for lowering your carbohydrate intake -
Reduced carbohydrate in the diet can lead to greater fat loss. This doesn’t seem like anything new but the majority of us are so ready to jump on this whole grain and low-fat kick that we have failed to realize the science behind the nutrition.
It is true - less carbohydrates lead to less fat on the body. If one was to reduce their carbohydrate intake (and yes that means eating less oatmeal) they would see on average a greater reduction in bodyfat compared to the same person on a “low-fat” diet consuming the the same amount of calories. Changing the composition of what you eat - less carbs and more protein/healthy fats - leads to greater fat loss.
And who burns more calories? Those on low-fat or those on low-carb diets?
Well, low-glycemic dieters (people eating less carbs) had a resting energy expediture decline of only 4.5% whereas the high-glycemic dieters had a 10.5% decline (Mannenin et al, 2004). Therefore, those on the low-carb diet had a higher resting metabolism - which meant they burned more calories even at rest.
Researchers actually pointed out that those on a low-carb diet lost more body fat because carbohydrates have a direct relationship on insulin in the body. Less insulin in the body promotes free-fatty acid mobilization, in other words the breakdown of fat. The fat gets pulled out of the tissues and is easier to use for fuel. When insulin is high we tend to favour the storage of fat. How does insulin get high? Insulin gets driven up from eating too much carbohydrate!
If you don’t believe it - consider this - a diabetic on intensive insulin therapy can gain on average 2.6kg more body fat when compared to an equal peer not on intensive insulin therapy. This means those on intensive insulin therapy actually added more fat to their body. By no means does this tell us to stop taking our medication - but what it does tell us is that insulin drives fat storage!
Those on low carbohydrate calorie restricted diets also maintained more fat free mass while dieting. Fat free mass is often one of the first things to go when on a calorie restricted diet. Good news if you are trying to maintain your strength and health.
Therefore, if you can lower the stimulation of your insulin by eating less carbohydrate (especially refined carbs) you can improve your fat loss and retain more muscle mass compared to your typical “low-fat” diet.
Take home message;
1. Eating less carbohydrates leads to more fat loss and less fat storage
2. Low-carb diets led to a greater retention of fat free mass
3. Low-carb diets compared to low-fat diets led to a higher resting energy expenditure.
4. Protein recommendations in this research suggested between 1.05-1.20 gram of protein for every kilogram of bodyweight
Rating your carbs
(as seen previously) (courtesy of Dr. James Meschino)
Excellent Carbs: (30%) beans, peas, oats, non-sweet vegetables (i.e. Cruciferous, zucchini, spinach)
Good Carbs: (30%) fruits, sweeter vegetables (i.e. Yams, carrots)
Intermediate Carbs: (30%) bread, rice, pasta, potatoes (whole grain varieties are best)
Bad Carbs: (10%) licorice, jujubes, angel food cake, biscotti, sugar, honey, candies
References:
1. Krieger et al. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. American Journal of Clinical Nutrition. 2006; 83: 260-74. Printed in the USA 260
2. A.N. Jacob, K. Salinas, B. Adams-Huet and P. Raskin. Potential causes of weight gain in type 1 diabetes mellitus. Diabetes, Obesity and Metabolism, 8, 2006, 404-411
3. Anssi H. Manninen. IS A CALORIE REALLY A CALORIE? METABOLIC ADVANTAGE OF LOW-CARBOHYDRATE DIETS. Journal of the International Society of Sports Nutrition. 1 (2): 21-26, 2004
4. Willet, C., Leibel, R. Dietary fat is not a major determinant of body fat. The American Journal of Medicine. 113 (9) supplement 2; 47-59. December 30 2002.
