[知識] 節食一定掉肌肉？

看板FITNESS作者circlelee (非斷不可)時間7年前 (2017/02/24 21:45)推噓-24(6推 30噓 75→)

留言111則, 26人參與討論串1/4 (看更多)

節食一定掉肌肉？原則可能是如此，但節食再加上重訓呢？ i'm sorry，答案可能不是如你想的那樣。來看下列的研究，看是不是肌肉掉光光。 http://cristivlad.com/resistance-training-under-caloric- restriction-enhances-muscle-maintenance/ 原文。不用錢。 http://ajcn.nutrition.org/content/47/1/19.full.pdf+html Resistance Training under Caloric Restriction Enhances Muscle Maintenance 受試者 40 obese women, randomly assigned to four different groups 四組控制組 control (C) 節食組 diet without exercise (DO) 節食加重訓組 diet + weight training (DPE) 重訓組 weight training without diet (EO) 時間 8-week weight-loss study 節食餐 Subjects' baseline energy requirements were calculated at 2,200-2,500 kcals per day and then reduced by 1,000 kcals for the calorie restricted groups. 重訓菜單 As for the exercising protocol, the subjects from EO and DPE had to do resistance training 3 times a week. Each session included: – bench press – inverse leg press – lateral pulldown – biceps curls – triceps extension – calf raises – leg extension – hamstring curl They had to do 3 sets of each exercise: the first 2 sets consisting of 10 repetitions, while the last set required doing repetitions to failure. Once the subjects were able to complete more than 12 repetitions in the third set, resistance (load) had to be increased. I suspect they were shooting for anaerobic training. 結論請看連結裡的圖示，有用紅筆圈起來控制組什麼都沒啥變節食組瘦了4-5kg，但也確掉了1kg肌肉重訓組體重沒啥變，肌肉成長了1kg 最精采的節食加重訓組呢？體脂掉最多，但肌肉卻沒啥動，還稍微增加了一點點也就是說跟節食組比，肌肉沒掉跟重訓組比，卻減了很多脂肪，可以說同時結合了這兩組的優點而且節食加重訓組的力量跟純重訓組也差不多，都提升了一些，比控制組跟節食組高筆者最後也有提到 Had these subjects have their dietary protocol optimized away from a high-carb regimen, I suspect results would've been even more significant. What I am eager to see is studies conducted on healthy lean adult subjects following a well formulated low calorie high-fat (60%-70%), low protein (15%-25%), very-low-carb (10-15%) ketogenic protocol (keto-adapted would be even better) doing resistance weight training in comparison with other significantly different protocols. 似乎暗示生同或低碳飲食的效果會更不一樣。有人認為我是節食加重訓，ok有這樣的研究，不掉肌肉有很意外嗎？很有趣的是這段，筆者說..... Caloric restriction is uncool. It usually leads to increased hunger, bad mood, and cold limbs among others (not if you're keto-adapted). Plus, the power of the supplement industry and bro-science were almost always dictating the trend. If you don’t train 3-4 times a week 1-2 hours every session and if you don’t consume a ton of protein, you will lose muscle and you will die (please excuse my sarcasm). 哈哈，真的滿好笑的。 -- ※ 發信站: 批踢踢實業坊(ptt.cc), 來自: 27.147.46.218 ※ 文章網址: https://www.ptt.cc/bbs/FITNESS/M.1487943949.A.466.html ※ 編輯: circlelee (27.147.46.218), 02/24/2017 21:50:38

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jacko1

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circlelee

02/24 22:02, , 3^F

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