As a personal trainer in San Diego, I’ve got lots of experience involving weight loss. During this process of fat loss, getting your weight loss being “discriminated” is probably the most important benefit you could get from exercise. Discriminated weight loss originates from fat stores only. Conversely, indiscriminate losing weight develops when you lose not just fat, but instead a combination of muscle, fat, bone, as well as other organ tissues. The technique to force the body to maintain muscle and other lean body tissues is high-intensity strength training. Nutrition does take part in the most influential role in fat loss, but it’s necessary to strength train effectively to assure your weight loss is discriminated.
In 1975, a vital study was revealed illustrating the innovation the particular one on the body’s top biological priorities is muscular strength. (Alfred Goldberg and colleagues, Mechanism of Work-Induced Hypertrophy of Skeletal Muscle of Medicine and Science in Sports, Vol. 7, No. 4, pp.248-261, 1975.) In this particular study, Dr. Goldberg and his fellow workers cut the tendon of the gastrocnemius (among the many leg muscles) of one leg of each rat in their study. The rest of the calf muscle in the lower leg was the soleus, so the soleus muscle was then forced to bear the load of the muscular work of that calf.
Some sets of rats on the research project received additional handicaps during the study. One group had their pituitary gland taken out so that they could not produce growth hormone. Another group received alloxan which generates a state of insufficient insulin (a kind of diabetes). Another group was placed on a starvation diet of just water. Some groups had mixtures of each of these additional handicaps administered on them.
The researchers then had the rats run on the treadmill. For the soleus muscle in the legs that have already been surgically altered, running on the treadmill manifested high-intensity work mainly because that muscle now essentially had to do all of the work it would normally do, as well as the work of missing gastrocnemius. Amazingly, in most of the research groups the soleus muscles in the legs that have been surgically altered grew significantly larger. Despite being on a starvation diet, without insulin, and without growth hormones, high-intensity work caused muscle tissues to develop.
Dr. Goldberg and his colleagues had stumbled upon a fundamental biological priority. They found that if stimulated properly, muscle will grow in spite of tremendous adversity at the expense of the remainder of the organism. One of the fundamental traits of animal life is movement. And movement depends upon muscular strength. If ever the animal is not tough enough to move to get food or even to go on to prevent becoming someone else’s food, all is lost. Survival resources, therefore, are allocated to the muscles first. This priority allocation, however, is predicated on proper muscular growth stimulation.
All “exercise” is not made the same, though. Low-intensity activities like “aerobics” and “cardio” aren’t intense enough to cause the muscular stress to affect this discriminated weight reduction. Think about the following comparison of human research groups:
All subjects were given the same eating plan to do, the “Nautilus Diet” which consisted of 1,550 calories for males and 1,250 calories for women. For exercise, one group did “aerobic activity” only, another did both “aerobic activity” and power workout, and then the final group did only power workout for exercise.
The first group (which did not do any strength training) did lose weight, but in addition lost muscle. That’s indiscriminate weight loss. The two groups that included strength training as part of their fitness program actually added lean muscle mass on their bodies (discriminated weight loss). Moreover, building extra muscle required additional energy to develop for these last two groups, and the body appears to have cannibalized its very own fat stores as being the internal power source needed for that crucial additional muscle tissue (and resulted in increased fat loss in those groups).
Being a personal trainer in San Diego, if you are interested in reducing your body fat and looking much better, (1) be sure to stick to a good nutrition plan that will affect an appropriate calorie deficit in your body between the number of calories are consumed versus used, and (2) perform high-intensity weight training. You’ll be doing as much as you can to preserve (and ideally increase) your calorie burning, body shaping lean muscle tissue.
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