Read Online The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life by Arthur Agatston, Joseph Signorile - Free Book Online
Authors: Arthur Agatston, Joseph Signorile
Tags: Medical, Fitness, Cooking, Health, Health & Fitness, Health & Healing, Weight Control, Nutrition, recipes, Diet, Diets, Weight Loss, Diets - Weight Loss, Diets - General, Reducing diets, Diet Therapy, Reducing exercises, Exercise
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nonathletes who are trying to lose weight and improve their fitness. An abundance of good science supports interval training as a great way to burn fat and calories, and research also shows that it provides better results than working at a constant moderate pace for longer periods of time.
In a 2007 study conducted at the University of Guelph in Ontario, researchers had women in their early twenties do an interval training program consisting of 10 sets of 4 minutes of hard cycling with 2 minutes of rest between each set. After seven 1-hour sessions over 2 weeks, all eight women in the study showed a 36 percent increase in fat burning. This finding held true for women who were fit, as well as for those who were less fit. So much for the myth that you can’t burn fat working at a high intensity! The women also showed a 13 percent improvement in cardiovascular fitness, which means their hearts and lungs were better able to send oxygen to working muscles, which is important whether you are working out or simply going about your daily activities.
Burning calories is critical to shedding pounds and maintaining a healthy weight. And on the calorie-burning front, interval training is the clear winner. A landmark study conducted by Darlene Sedlock, PhD, and her colleagues at Purdue University found that it took only 19 minutes for a high-intensity exercise group to burn the same 300 calories that it took a low-intensity group 30 minutes to burn. Even more interesting, the high-intensity group continued to burn more calories long after the exercise period ended, compared with the low-intensity group.
In another study, conducted jointly by Baylor University and the University of Alabama, researchers compared continuous low-intensity exercise performed for 60 minutes to a high-intensity interval training program alternating between 2-minute periods of work and recovery, also for 60 minutes. The participants were eight women between ages 23 and 35. Researchers found that the interval training protocol burned 160 more calories per day than the low-intensity training method, or about 800 calories more per week when the exercises were performed five times a week.
The point is that if you want to burn more calories, you need to work out with greater intensity. But don’t worry, we’re not telling you this so you feel compelled to get on the treadmill for an hour a day. In fact, we’ve already seen some excellent results with women we’ve put on our 20-minute-a-day Interval Walking program. Not only have they lost excess pounds, but they’ve lost them in trouble spots like the waist and hips.
Studies also reveal that interval training is more effective for normalizing blood sugar and correcting bad blood fats (such as LDL, or low-density lipoprotein, cholesterol, and high triglycerides) than conventional exercise, making it ideal for cardiovascular health. This means that interval training is a wonderful choice for people at risk of developing prediabetes and diabetes. And it’s particularly effective for burning away belly fat, the dangerous visceral fat that is the bane of many men and women in midlife.
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HOW YO-YO DIETING WORKS AGAINST YOUR METABOLISM
T he human body is designed to combat adversity. While this was good for our prehistoric hunter-gatherer ancestors, it’s not necessarily good for us when it comes to dieting. Hunter-gatherers faced frequent periods when food was scarce. What saved them from starvation was that during times of famine, their metabolisms switched into low gear, permitting their bodies to run on fewer calories.
Unfortunately, this innate survival mechanism doesn’t help modern dieters, especially those who are impatient and want to take off a lot of weight very quickly. When people go on severely restricted, low-calorie crash diets, they do lose a lot of weight at first. But then the survival mechanism kicks in. Their metabolisms slow down and weight loss stops or becomes much harder, which
In a 2007 study conducted at the University of Guelph in Ontario, researchers had women in their early twenties do an interval training program consisting of 10 sets of 4 minutes of hard cycling with 2 minutes of rest between each set. After seven 1-hour sessions over 2 weeks, all eight women in the study showed a 36 percent increase in fat burning. This finding held true for women who were fit, as well as for those who were less fit. So much for the myth that you can’t burn fat working at a high intensity! The women also showed a 13 percent improvement in cardiovascular fitness, which means their hearts and lungs were better able to send oxygen to working muscles, which is important whether you are working out or simply going about your daily activities.
Burning calories is critical to shedding pounds and maintaining a healthy weight. And on the calorie-burning front, interval training is the clear winner. A landmark study conducted by Darlene Sedlock, PhD, and her colleagues at Purdue University found that it took only 19 minutes for a high-intensity exercise group to burn the same 300 calories that it took a low-intensity group 30 minutes to burn. Even more interesting, the high-intensity group continued to burn more calories long after the exercise period ended, compared with the low-intensity group.
In another study, conducted jointly by Baylor University and the University of Alabama, researchers compared continuous low-intensity exercise performed for 60 minutes to a high-intensity interval training program alternating between 2-minute periods of work and recovery, also for 60 minutes. The participants were eight women between ages 23 and 35. Researchers found that the interval training protocol burned 160 more calories per day than the low-intensity training method, or about 800 calories more per week when the exercises were performed five times a week.
The point is that if you want to burn more calories, you need to work out with greater intensity. But don’t worry, we’re not telling you this so you feel compelled to get on the treadmill for an hour a day. In fact, we’ve already seen some excellent results with women we’ve put on our 20-minute-a-day Interval Walking program. Not only have they lost excess pounds, but they’ve lost them in trouble spots like the waist and hips.
Studies also reveal that interval training is more effective for normalizing blood sugar and correcting bad blood fats (such as LDL, or low-density lipoprotein, cholesterol, and high triglycerides) than conventional exercise, making it ideal for cardiovascular health. This means that interval training is a wonderful choice for people at risk of developing prediabetes and diabetes. And it’s particularly effective for burning away belly fat, the dangerous visceral fat that is the bane of many men and women in midlife.
----
HOW YO-YO DIETING WORKS AGAINST YOUR METABOLISM
T he human body is designed to combat adversity. While this was good for our prehistoric hunter-gatherer ancestors, it’s not necessarily good for us when it comes to dieting. Hunter-gatherers faced frequent periods when food was scarce. What saved them from starvation was that during times of famine, their metabolisms switched into low gear, permitting their bodies to run on fewer calories.
Unfortunately, this innate survival mechanism doesn’t help modern dieters, especially those who are impatient and want to take off a lot of weight very quickly. When people go on severely restricted, low-calorie crash diets, they do lose a lot of weight at first. But then the survival mechanism kicks in. Their metabolisms slow down and weight loss stops or becomes much harder, which
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