Katie Johnson - Ezine

[FIRESTAR]

GAIN MUSCLE AND LOSE FAT AT THE SAME TIME.
MY REASONS FOR DEBUNKING THIS MYTH.

http://ezinearticles.com/?How-to-Los...Time&id=450425

following on what katie johnson put i will comment

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Weight loss requires that you eat fewer calories each day than you normally eat

fewer - wrong. its 100-700 increasing in intensity weekly following a specefic guided diet plan.
normally eat - false. i could eat 2000 calories over my maintenance level and drop 100-500 and still be eating 1500 calories over my maintenance level.

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engage in activities that burn stored fat and calories.

false. when doing exercise your body does not use fat, it uses carbohydrates and the calories from carbohydrates. it will only hit fat as its reserves, and once it does your body will think it is dieing and produce cortisol which produces more fat that your body will run on. to lose fat you must decrease your resting metabolic rate so whilst resting your metabolic rate is higher and then removes of stored fats and calories.

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In fact, building muscle through strength training will help you lose weight quicker by burning more calories.

this is only a fair comment in the pretext that you eat around your maintenance level, whilst building a minimal amount of muscle at the same time. for maximum hypetrophy to occur you need an excellent diet plan at timed intervals and a diet plan that is at least 300-500 calories above your maintenance level.

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physical activity such as regular exercise is good for controlling your body weight as well as appetite.

i understand this to a certain degree. physical activity ALONE is not entirely good for controlling your body weight, so is diet. she puts a lot of emphasis on this which is false. appetite is controlled by diet? no it isnt. appetite is controlled by your brain, when you do exercise you release endophins which make you happy not neccarily more hungry or less hungry.

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It also helps prevent cardiovascular disease. When planning a weight loss diet, avoid 'quick fix' diets. Instead choose a diet that you can keep to all the time and not just when you're planning to lose weight.

doing exercise does prevent cv disease. she makes a correct statement when saying avoid quick fix diets.

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In fact if you gain muscle your BMR will increase so you will be burning off more fat when you're resting. Personally I would suggest a diet breakdown of about 50-30-20 (being protein, carbs and fat respectively) where most carbs are complex carbs and fats are unsaturated. Frequent meals, loads of water and 6 days of exercise a week 3 of them being cardio and 3 weights should do the trick. Also try curcuit training - I think it is the most efficient way of burning fat.

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To lose weight and maintain a healthy weight you need to follow a balanced diet and engage in some form of physical activity regularly

I agree about the balanced diet, you do not need a form of physical activity regularly. This statement depends entirely on the induvidual, depending on what his/her activities are.

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if you eat more calories than you need, you will start gaining weight.

true. she is diverting the topic to assume you will develop fat and become a podgy bloke. your extra weight gain will assist in extra muscle increase, and having more weight to lift more weights.

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In terms of diet, choose one that is rich in fruit, vegetables and whole grains. Eat less sugary foods and avoid fatty foods. Many lifestyle activities such as gardening and doing housework burns calories and contribute to weight loss. You can build muscle tissue and burn more calories by increasing your daily exercise and activity. Regular exercise such as brisk walking and running for 30 minutes or more regularly is an excellent way to burn calories and lose weight.

rich in fruit, veg and whole grains? it doesn't have to be. as long as you have a calorie controlled diet that avoids saturated fat and is below your maintenance level you can enjoy a high level of fat loss - if you also do cv to a high level of intesity. Fatty food is a lie, salmon is fatty. it contains GOOD fats like EFA's and omega 3,6,9 and so forth. doing housework does burn calories, duhhhh. build more muscule tissue by increasing your daily exercise? so if i train my arms 7 times a week i will expect them to grow bigger? HAHAHAH. brisk walking, lets discuss it. unless it makes you sweat you are not doing any decent exercise that has a high level of intensity to decrease your resting metabolic rate. you will just use your carbs. why 30 minutes exactly? i can run for 30 mins and not be tired, i will burn calories but not neccesarily weight.

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Did you know that metabolism is linked to your weight? Metabolism is the process where the body converts the food that you eat into energy. Even when your body is not engaged in any physical activity it still requires energy for basic functions such as breathing, circulating blood and growing or repairing cells. The rate at which the body burns calories while it is at rest is called the Basal metabolic rate. Increasing muscle mass can help increase your metabolism.

metabolism is linked to your weight. basic statements about respiration are made.. its called the resting metabolic rate you idiot. she needs to look up the word basal. increasing muscle mass does increase your metabolism beacuse you need more energy for the extra muscle, this energy will come from extra calories WHICH SHE IS TELLING YOU TO EAT LESS. WHAT A HYPOCRITE.

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Strength training exercises help build muscle mass which is a key factor in weight loss. If you have less muscle, you burn fewer calories. Some health experts suggest that if you want permanent weight loss, you must concentrate on strength training, weight training or resistance training exercises. These exercises build muscle and building muscle is considered to be an essential part of controlling body fat. The more muscle you have, the more calories your body will be able to burn.

it isnt a key factor in weight loss. because building muscle mass requires a surplus of calories which will make you bulk - gain more weight. which idiot health expert says you need to concentrate on strengh training or weight training, this is only true if you manage to get massive, then just stop bulkng and eat less whilst decreasign your lean muscle gains.

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Although it's your metabolism that determines your energy levels, food intake, muscle mass and the level of physical activity is what determines your weight. Strength training exercises such as weight lifting can help you lose weight and gain muscle at the same time. To lose weight and gain muscle, you need to eat a healthy diet, increase physical activity and engage in strength training exercises to build muscle.

the first sentence does not make a fair point. she did not say that RESISTANCE AND STRENGHT TRAINING is required in extra muscle mass. muscle mass is not determined by metabolism and this is the most preposterous thing ive ever read.

like ive said.
building muscle - surplus calories
losing fat - deficiency calories.
this woman is a hypocrite and talks ****.

[AlexTemper]

Funnily enough I was toying with starting a thread in Advanced Discussion on the ability to consistantly gain strength without really putting on any weight.

In theory to gain strength you'd increase muscle mass and therefore gain weight. If however weight gain is minimal then it may be fair to say that weight put on via increased muscle mass may be counter-acted by weight lost via fat loss. I state minimal weight gain as opposed to static (no) weight gain as muscle is more dense than fat.