Most of the great bodybuilders, trainers and athletes will agree with this statement, "Bodybuilding is eighty percent diet!" That doesn't mean you don't have to workout to achieve results, but it does mean that without a proper diet, you efforts at muscle building will be hidden under a layer of subcutaneous fat. Exercise alone will not get rid of body fat, though it will reduce it greatly.
Ingesting foods that support your bodybuilding efforts and don't contribute to the adipose around your middle is very important if you want to lose those love handles and have your obliques show up (along with your six-pack and buff body, of course).
The question then arises, "Which type of diet is best to get rid of my love handles and other body fat?" Taking that a bit further, "Which type of diet is the most healthy, low-fat or low-carbohydrate?"
A simple response (more detail later) is that your body needs protein to rebuild tissue that your damage during strenuous workouts, so a high protein diet is the best for a bodybuilder. But, is a high protein, high fat diet healthy?
Researchers studied two randomly divided groups of people, one of which was placed on a low-fat diet of about 1,800 calories or less per day, the other went on a low-carb diet following the Dr. Atkins program. Both groups lost weight.
In the low-fat diet group was instructed to keep their fat intake to less than 30 percent of their caloric intake. Their diet was high in complex carbohydrates; grains, breads, cereals, pasta with only the daily calories restricted.
The low-carb group restricted their carbohydrate intake to 20 grams per day of low-Glycemic, fibrous vegetables. This follows the "induction" stage of the Atkins Diet. After the initial three months, this group added back 5 grams of carbs per day for each successive week of the study. They were allowed to eat all of the protein they desired.
When evaluating the weight loss it was found that there was no difference in the results between the low-fat and low-carb groups.
Now, low-carb diets have been getting a bad rap from the medical community, so the researchers next evaluated the risk factors of heart disease in both of the groups. After six months of the program, the low-carb group had a greater reduction in blood pressure from greatly lowered triglycerides and a lessening of the "bad" cholesterol called VLDL (very-low-density-lipoproteins).
After two years of the study, the low-carb group had an increase in "good" cholesterol, HDL. Overall, both groups lost the same amount of weight, but the low-carb group was healthier. Both groups did lose LDL and had gains in HDL, but the low-carb group experienced greater beneficial changes to their metabolism and bodies.
Keep in mind, this was a two year study, and that both groups did achieve similar weight loss and both groups did improve their cardiovascular health, but the low-carb dieters achieved great results... and the were still holding their own or even improving after two years. The low-fat group had started to regain their weight losses and their cardio risk factors.
Give a choice of diets that both achieved the weight loss goals, which diet is best for you. In my book, the low-carb approach is my diet of choice.
It is also important to note that both groups did incorporate exercise into their program and they also made voluntary lifestyle changes that improved their long term health.
What does this all mean for you? If you want to lose those love handles and other body fat, you should incorporate a good diet into your program. Which one you select is up to you, but remember this; your body needs lots of protein, as well as fiber, fats and unrefined carbohydrates. Whatever you choose, do some research and consult with a competent nutritionist or your family physician.
Carol Winberg is a fitness and nutrition expert and understands exactly what is required to lovehandles.com.au lose your love handles and more importantly, keep them off, while still living an active, healthy lifestyle. Carol and her husband James have just released a brand new e-book that explains exactly why your love handles appear, and what you can do to get rid of them forever. "Losing Your Love Handles" is available at LoveHandles.com.au LoveHandles.com.au
No comments:
Post a Comment