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Informative Articles

Fitness tips to suit your Body-Type
Genetics play the leading role in creating the basic shape of your body and you have to begin with being realistic, so that you can do the best you can, with what you have. Body type of an individual, is a word related to the metabolism and genetic...
Health And The Economy
Copyright 2005 Dr Randy Wysong We normally do not think that health is related to economics other than with regard to the costs of medical care. But there is another more fundamental way money impacts our wellbeing. If you could not pay your...
How Exercise Helps Reduce Stress
We have heard it so many times before that there are many benefits to exercise especially when used to lower stress. If everyone knows that exercise is important then why is stress, disease, and fatigue so prevalent in today's society? The...
Mesothelioma – Origin, Cause And Prevention
Since the late 1800’s, Asbestos has been widely used for commercial purposes and the usage dramatically increased during World War II. Thousands of Americans who work I in the ship yard; commercial plants etc were exposed to Asbestos dust. This was...
Optimum Fitness for Middle Age - Part 2
With all exercise programs mentioned in this section, and part one, you should exercise smart, not hard, and you should never push any joint to lock out. By exercising for longevity you want to maintain your body, prevent injury, and take care of...
 
How Proper Calorie Fragmentation Improves Body Composition?



It is a well-established fact that calories control everyone's bodyweight. No matter how many meals a day you have, it is the calorie balance in the end of the day that matters. If you eat fewer calories than you are burning, you will lose weight. It won't matter if these calories come from chocolate, bagels, meat, eggs, fruit or whatever else.



Calories control bodyweight.



What about body composition? The two major components of body composition are lean body mass and fat mass. Suppose you just lost 10 pounds of bodyweight. Does it matter how many of those 10 pounds were fat and how many muscle? Sure, it DOES matter. While calorie balance controls bodyweight, other important factors influence the proportions of fat and muscle that you gain or lose! These factors may improve or make worse the way you look naked.



One of those factors is calorie distribution (or calorie fragmentation). Bodybuilders, as the group of people most concerned with their body composition, have been spreading their calorie intake into smaller and more frequent meals for decades. Originally they believed that doing so "raises one's metabolism". Science has never proved this belief. Recent findings reveal that there is no metabolic advantage of eating smaller and more frequent meals.



However recent research has uncovered that spreading your calorie intake into smaller and more frequent meals improves body composition! More calories end up building muscles, and less calories go to your fat deposits. The calorie balance equation still rules, but more calories end up building muscles! That, my friend, means that you will look better!



The most promising research comes from the labs of Georgia State University.


Dr. Dan Benardot and colleagues developed a sophisticated computer program that analyzes a person's within-day calorie balance. They named the program - computerized time-line energy assessment (CTLEA). The research team tracked the calorie feeding patterns of 42 gymnasts and 20 runners. The trial found that the athletes with the largest and most frequent energy deficits were the fattest! On the other hand, the athletes with the smallest and least frequent energy deficits were the leanest. The results were equally supportive for both aerobic (runners) and anaerobic (gymnast) athletes.



This research is absolutely fascinating. It irrefutably proves that eating smaller and more frequent meals leads to more muscle and less fat. Whether you are on a 1200 or 4000 calorie diet, it does make sense to spread these calories into more meals. The research suggests that for maximum muscle, we must minimize (if not eliminate) time frames of the day where our calorie balance falls below minus 300 calories.



The most frequent times, a person fails to feed his or her body sufficient calories to keep a (-300;+300) balance are: sleeping and training.



Remember these 4 rules of good calorie distribution



  1. Eat before bed.

  2. Eat your breakfast.

  3. Eat before exercise.

  4. Eat after exercise.


About the Author

Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com

 

Aerobic - Wikipedia, the free encyclopedia
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Aerobic Exercise
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AFAA – Aerobics & Fitness Personal Trainer Certification & Group ...
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Jacki Sorensen's Aerobic Programs SuperSite
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BodyTrends Health & Fitness: Search
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Carmen Electra's Official Aerobic Striptease Strip Workout
Carmen Electra's Aerobic Striptease Workout Video.
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Bush Aerobics - Miniclip Games - Play Free Games
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Aqua-Aerobic Systems
Aqua-Aerobic Systems, Inc. provides wastewater treatment systems for Aeration, Mixing, Filtration, Controls, SCADA, Biological Processes, Membranes.
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MedlinePlus Medical Encyclopedia: Aerobic
Aerobic. Printer-friendly version · Email this page to a friend. Contents of this page: ... Aerobic organisms · Aerobic organisms. Definition Return to top ...
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Aerobic, Exercise and Fitness Videos by Cathe Friedrich
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Aerobics Music - Step Aerobic Music - Exercise Music - Fitness Music
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