A "mini-fast with exercise" protocol for fat loss

[WORKOUT SOLUTIONS]

Thought some of you may like this,



Med Hypotheses. (javascript:AL_get(this,%20'jour',%20'Med%20Hypoth eses.');) 2009 Jul 2. [Epub ahead of print] (http://www.ncbi.nlm.nih.gov/entrez/utils/fref.fcgi?PrId=3048&itool=AbstractPlus-def&uid=19577377&db=pubmed&url=http://linkinghub.elsevier.com/retrieve/pii/S0306-9877(09)00388-0)Links (javascript:PopUpMenu2_Set(Menu19577377);)

A "mini-fast with exercise" protocol for fat loss.

Bahadori B (http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Bahadori%20B%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus), McCarty MF (http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22McCarty%20MF%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus), Barroso-Aranda J (http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Barroso-Aranda%20J%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus), Gustin JC (http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Gustin%20JC%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus), Contreras F (http://www.ncbi.nlm.nih.gov/sites/entrez?Db=pubmed&Cmd=Search&Term=%22Contreras%20F%22%5BAuthor%5D&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsP anel.Pubmed_DiscoveryPanel.Pubmed_RVAbstractPlus).
Oasis of Hope Hospital, Paseo Playas 19, Playas de Tijuana, Tijuana, B.C. 22504, Mexico.
From the standpoint of promoting leanness, exercise is of most value if oxidation of stored fat is maximized during and following the exercise sessions. Bahadori has proposed that this can best be achieved if prolonged exercise of moderate intensity is performed during a 12-14h "mini-fast" that entails skipping a meal; if subsequent food consumption features low-fat foods, the fat stores expended during and after the exercise will not be fully repleted by dietary fat. Thus, prolonged compliance with such a regimen should lead to steady loss of body fat until a much leaner equilibrium body composition is attained. The feasibility and efficacy of this strategy has been examined in an open pilot study. Participants were asked to perform prolonged, moderate-intensity aerobic exercise at least 3-5 times weekly, nesting each exercise session within a 12-14h mini-fast. No restrictions were placed on daily calorie consumption, but low-fat, low-glycemic-index food choices were recommended. Of the 34 subjects originally enrolled, 27 returned for follow-up evaluations at 6 and 12weeks. During the 12week study, the average fat loss in these 27 subjects - 7.4kg - corresponded to one-quarter of their baseline fat mass. Fasting insulin levels likewise fell by 25%. The rate of fat loss was at least as great in the second 6weeks as in the first, suggesting that fat loss might have persisted for some time if the study had been prolonged. This protocol, combining elements of exercise training, fasting, and low-fat eating, is both sustainable and healthful, and in reasonably compliant subjects may have considerable potential for promoting and maintaining leanness and insulin sensitivity.

[Wolfstriked]

I saw it on another board I frequent that does alternate day fasting.When no food is being eaten the body has the lowest insulin levels.The exercise during fasted states easily taps the fat.This is probably best for hyperinsulemic individuals who even eating low carb still secrete too much insulin from protein intakes.

As to the alternate day fasting....dam does it work!!!But I felt like total crap so ended after 5 days.

[Strikerrjones]

Does this method preserve muscle at all?

[Yolo]

Does this method preserve muscle at all?

There was a show on Superhuman Radio about how fasted state resistance exercise is definetly NOT catabolic. I'm following this exact approach myself, I fast every other day and it seems to be working:D

[WORKOUT SOLUTIONS]

Im a big fan of fasted cardio. In prescribing this protocol for well over 15 years I have yet to see someone complain about losing alot of muscle tissue (natural or pharmaceutically assisted).Please remember, the fasted exercise is just one component of the overall program that I prescribe. If someone isnt eating properly, under alot of stress, in a constant state of overtraining, poor exercise selection, etc, then yes I can see any form of exercise being catabolic more than anabolic.
I have collected alot of research in this area over the years, perhaps I may write an article about it and post it on this site if allowed. Until then, give it a shot :)

[Bernard01]

Exercise is one of the most important activities that we should learn and squeeze in to our daily schedule, no matter how busy it may seem. If we are not able to do this, and we have fast foods included in our way of life then we are putting ourselves at risk of being fat and unhealthy. There are a lot of ways in which we can be physically fit and a number of these are easy to do.

For example, running is the most common work out one can think of and going at it for at least an hour or two every morning helps maintain a good heart. It lets blood circulate effectively making the heart pump to its optimum potential therefore making it healthy and invigorated.


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[Kameron]

One may have lots a way to burn calories and reduce body fat. Besides dieting and other kind of exercises, there are several cardio work outs which can effectively help to reduce calorie and burn body fat. Most of the trainers suggest to do low intensity cardio exercises to avoid risk of any sort. But the fact is that, major amount of calories used to burn while exercising come from body fat. It's obvious if people exercise at higher intensity they will burn more calories than the amount they consume in a day and in turn will loss body fat quickly and more effectively.



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[Maria06]

By staying physically fit can help you stay healthy longer and lead to a long life in general. Some consider exercise as cleaning out the system. Your blood and heart pumps more vigorously and oxygen is sent more efficiently through the body. Waste and toxins are removed efficiently and fast by the kidneys.



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