M*****a
发帖数: 7122 | 1 原文 http://www.sherdog.net/forums/f15/fat-weight-loss-techniques-risk-vs-benefits-366419/
http://www.buildingbodies.ca/Cardio/...fat-loss.shtml
High Risk Fat Loss
Risk To Benefit Ratios of Extreme And Controversial Fat Loss Techniques
THE RATING SYSTEM
In Kinakin’s book, he outlined a simple three-point rating system with low
(1), medium (2) and high (3) risk-benefit ratings, which I have adopted here
for fat loss techniques. An exercise that is low risk (1), low benefit (1)
might safely provide benefits to a beginner, but would do little for
advanced trainees. An exercise with high risk (3) and low benefit (1) shows
poor technique with high potential for negative effects (such as muscle loss
, overtraining or injury), which are not balanced by any substantial
benefits. Low risk (1) and high benefit (3) generally indicates an all-
around excellent method with great benefits and virtually no downside.
Techniques can also fall somewhere in the middle (medium risk and medium
benefit).
After seeing how risks and benefits can be weighed against each other, the
lesson becomes clear: Many high risk methods do have applications under the
right circumstances - provided the benefit is also high. Kinakin used the
skiing analogy to illustrate this point: Ski trails are marked with
different colors and labels; the green circle for the beginner trail offers
the lowest difficulty and lowest risk of injury, but offers the least
benefit or gratification during the experience. The black diamond slopes are
for expert skiers with the highest degree of difficulty and highest risk of
injury, but they also provide the greatest benefit and gratification during
the experience. A beginner to exercise and dieting who hasn’t even
mastered fundamentals would not be any wiser to use the high risk, “
advanced” fat loss or training technique any more than a novice skier would
to take a plunge down a black diamond ski slope.
With risk management and careful tracking of results, high-risk fat loss
techniques can often be used very successfully. The ratings of each
technique that follow will help you decide which ones best apply to you.
THE TECHNIQUES
Fasted cardio in the morning
One of the most controversial fat loss techniques is performing cardio first
thing in the morning on an empty stomach. This method is widely embraced by
bodybuilders and recommended by many trainers and nutritionists. Other
experts claim that the risk of muscle loss is too high and they argue
whether workout timing makes any difference in the overall scheme of 24 hour
energy expenditure. With low blood sugar and low glycogen levels on
awakening, it appears that the body is in a perfect state to burn fat
preferentially, but combined with high a.m. cortisol levels, it may also be
a perfect state to burn muscle. Therefore, the benefit is high, but so is
the risk. Body composition must be carefully monitored when using this
technique.
RISK: 3 (high)
BENEFIT: 3 (high)
Cardio in the morning after protein consumption
One of the biggest concerns brought up by opponents of fasted morning cardio
is the potential for losing lean body mass. One way to help combat the
possible loss of lean body mass is to eat a small protein-only meal or to
consume a protein drink (no carbs) immediately upon awakening, then perform
the cardio shortly thereafter. This decreases the risk by suppressing
cortisol and preventing muscle breakdown, while maintaining the high benefit
by keeping your blood sugar and insulin levels low.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Cardio at night
Many bodybuilders and weight loss seekers perform cardio late at night and
then do not eat afterward in an attempt to increase fat loss. There are
benefits to this method, but they are moderate at best, and the risks are
high. Late night training may also keep you awake, disrupting your sleep
cycle and recovery. Once you do fall asleep, your metabolic rate decreases
rapidly, so you don’t reap the full value of the post workout metabolic
increase that is achieved with exercise earlier in the day. Risk of muscle
loss is high, so body composition must be monitored very closely.
RISK: 3 (high)
BENEFIT: 2 (moderate)
Short duration, high intensity interval training
One of the most popular trends in fitness today is high intensity interval
training (HIIT). These workouts consist of short periods of high intensity
work intervals followed by short periods of lower intensity recovery
intervals. Generally, the intervals are 30 to 120 seconds in length and the
total duration is in the 15-25 minute range. Research has shown that HIIT
causes a larger increase in post-exercise energy expenditure than moderate
intensity, steady-state exercise, which keeps you burning calories at an
elevated rate for an extended period even after the workout is over. There
are risks, especially to the beginner, the deconditioned or the person
unaware of his or her health status. However, because intensity is relative
to each individual, risk is moderate and easily managed, while the benefits
are high. For someone who is already highly fit, the risks are lower.
RISK 2 (moderate)
BENEFIT 3 (high)
Moderate duration, moderate to moderately-high intensity cardio
When cardio is performed for a moderate duration (approx 30 to 45 minutes
per session) with the intensity held at the upper end of the “target heart
zone,” (moderate to moderately-high), large amounts of body fat can be
burned during the session. There is also a substantial post exercise
elevation in metabolic rate, which, although not as high as that experienced
from HIIT, also has a measurable impact on fat loss after the workout.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Long duration, low intensity cardio
Long duration cardio (60 minutes per day or more) does carry the benefit of
more calories burned from fat and a moderately high cumulative calorie burn.
However, intensity and duration are inversely related, therefore long
duration cardio, by nature, is low in intensity. Low intensity cardio, while
having the benefit of burning more fat relative to carbs, does not burn as
many total calories per unit of time, nor does it have much impact on post
exercise energy expenditure. This makes long duration, low intensity cardio
(such as walking) most appropriate as a fat loss technique for beginners who
can’t achieve higher intensities yet. Furthermore, this method is not time
efficient. A long walk can be a very good (if not ideal) fat loss method
for someone who is unfit, older, overweight, or has orthopedic problems. It
also provides great health and even mental benefits. But there is little
point in doing an hour or more per session when you can achieve equal if not
greater calorie burn and post exercise metabolic increase by doing briefer
sessions with higher intensity.
RISK: 1 (low)
BENEFIT: 2 (moderate)
High frequency cardio (5-7 days per week)
Daily cardio performed at a sufficient intensity is considered by many to be
a no-brainer fat loss technique for two reasons: First, total caloric
expenditure is increased over the course of the week. Since fat loss is a
function of calories burned versus calories consumed, increasing cardio
activity from three days per week to six days per week, will in theory,
double the rate of fat loss in that period. Second, frequent cardio helps
maintain metabolic momentum and keeps the metabolism “spinning” by
avoiding long periods of inactivity, resulting in metabolic slowdown. These
two factors make the benefit of this technique high. There is moderate risk,
however, of overtraining or muscle loss. Risk of aerobic adaptation also
increases if the high frequency is maintained over a prolonged period of
time. Risks increase relative to the duration of each session and the number
of weeks the high volume is maintained. Brief daily sessions have an even
more favorable risk to benefit ratio.
RISK: 2 (moderate)
BENEFIT: 3 (high)
High-density weight training (increased volume per unit of time)
Ironically, one of the fat loss techniques with the best risk to benefit
ratio has nothing to do with dieting or aerobics. Most bodybuilders decrease
their rest intervals between sets and exercises prior to competitions in
order to boost intensity, increase hypertrophy, release more growth hormone
and simultaneously burn more fat. This is known as high-density training and
the goal is to condense more work into less time. The risks are low because
even beginners can use the technique, they simply need to adjust the amount
of resistance to their strength level. Strength gains are compromised on
this type of program, but assuming the goal is fat loss, not strength, that
would not be considered a risk. Benefits are highest when the majority of
exercises selected are multi-joint movements involving large muscle groups,
and/or activating the core and as much of the body as possible. (Note: other
forms of high density weight training include supersets, tri sets and giant
sets).
RISK: 1 (low)
BENEFIT: 3 (high)
High protein, very low carb, very low fat diets
A very high protein diet that is nearly devoid of carbs AND fat can cause
very rapid weight loss, but the risks are extremely high. An example of this
diet is the meat/fish and water diet or the slightly less severe lean
protein and green veggies diet. This can cause weight and body fat to come
off at an alarming rate, but the benefits are moderate at best because much
of the weight lost can be lean tissue. Other risks include loss of strength,
low energy levels, nutritional deficiencies, impaired mental acuity,
dehydration, and rapid weight regain with the reintroduction of
carbohydrates
RISK 3 (high)
BENEFIT 2 (moderate)
Ketogenic dieting (very low carbs, moderate or high fat)
By eating lean protein with high fat and keeping carbohydrates so low that
you enter ketosis (usually 30-70 grams of carbs a day or less), many dieters
report reaching levels of leanness they were not able to achieve with any
other method. Reducing carbs drastically does seem to accelerate fat loss in
virtually any body type, but seems to have greater benefits for those who
were hypoglycemic and carb sensitive to begin with. Other people report only
moderate fat loss but great losses of energy, weakness, flat muscles and
loss of mental acuity. The benefits of low carb diets in general seem to
vary from person to person and a major risk, in addition to those already
mentioned, is the regain of lost weight with rapid reintroduction of
carbohydrates. A slow transitional period into maintenance decreases the
risks. Benefits may be higher if some form of “re-feeding” is employed (
such as cyclical ketogenic dieting).
RISK: 2 (moderate)
BENEFIT: 2 (moderate)
Extreme calorie reductions
Many people still believe that severely cutting calories is the best and
fastest way to lose body fat. While sharp reductions in calories may cause
large and rapid losses of weight, much of the weight loss is often muscle
and water, and the risk of long term damage to the metabolism, plateaus and
weight re-gain is very high. Some people are consciously aware of the risks,
yet they choose to employ severe calorie cutting anyway because they’re
under time pressure to achieve a fat loss goal. However, the risks are so
high and the benefits are so low, it would be more advisable to use a
combination of other techniques that offer greater benefits relative to the
risks.
RISK: 3 (high)
BENEFIT: 1 (Low)
Avoiding food for 2 to 3 hours before bedtime
Another controversial technique for accelerating fat loss is the avoidance
of food for at least two to three hours before bedtime. Increased fat loss
is achieved by increasing the length of the nighttime fast (which is broken
by “break-fast”). Fat loss is also believed to be increased by avoiding
food at a time when activity levels will be low (and the body will not be
burning many calories), when glycogen may be topped off from a full day of
eating, and when insulin sensitivity is lower. The potential benefit is high
, but so is the risk. Body composition must be carefully monitored when
using this technique.
RISK: 3 (high)
BENEFIT: 3 (high)
Tapering calories and or carbohydrates
Calorie or carbohydrate tapering involves decreasing carbohydrate portions
and or total meal size as the day goes on. This technique works for the same
reasons and carries the same benefits as the previous technique. Risk of
muscle loss can be reduced by eating a protein-only or protein and fat meal
close to bedtime. It's also worth noting that carbs eaten before bedtime
have also been shown to blunt the nocturnal release of growth hormone.
RISK: 2 (moderate)
BENEFIT: 3 (high)
Not eating after training
Some popular fat loss programs specifically advise not eating for a
specified period of time (usually one to two hours) after cardio (and or
weight training) in order to “maximize the post-exercise fat burning
effects of the cardio.” While this may accelerate fat loss slightly, the
risk of inadequate recovery and loss of lean tissue is very high. The
research is very clear on this point: There is a "window of opportunity"
after training and the post workout meal (protein at the very least), should
not be delayed, regardless of whether the activity is strength training or
cardio training.
RISK: 3 (high)
BENEFIT: 1 (low) | a***a
发帖数: 40617 | 2 这里面有些地方写的有待商榷，特别是讲重训那部分，作者对几种类型的概念划分都不
太清楚
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shows
【在 M*****a 的大作中提到】
: 原文 http://www.sherdog.net/forums/f15/fat-weight-loss-techniques-risk-vs-benefits-366419/
: http://www.buildingbodies.ca/Cardio/...fat-loss.shtml
: High Risk Fat Loss
: Risk To Benefit Ratios of Extreme And Controversial Fat Loss Techniques
: THE RATING SYSTEM
: In Kinakin’s book, he outlined a simple three-point rating system with low
: (1), medium (2) and high (3) risk-benefit ratings, which I have adopted here
: for fat loss techniques. An exercise that is low risk (1), low benefit (1)
: might safely provide benefits to a beginner, but would do little for
: advanced trainees. An exercise with high risk (3) and low benefit (1) shows
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