mythbusters3 - MythBusters Spotreducing Fatburningzone...

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Myth Busters 5 myths and 1 controversy Spot reducing “Fat burning” zone Muscle turns to fat Lactic acid causes post-exercise soreness/stiffness Exercise by expectant mother is harmful to the fetus Fat & Fit (healthy)
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#1 - Spot reducing works Concept that fat will be selectively lost from the region closest to the muscles being recruited
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Examples Ab crunches Thigh Master Slendertone
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Ab Crunches Now you can enjoy getting a flat stomach and toned abs!” http://www.crosscrunch .com/about.html
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Thigh Master http://www.youtube .com/watch?v=VGeMC01OA4s
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Slendertone https://www.asseenontvnetwork.com/ vcc/slendertone/slendertone/196610/
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Does not work fat mobilization & utilization controlled systemically (hormonal, gender, genetics) Doing sit-ups/crunches to lose abdominal fat does not burn may calories + doesn’t use much fat as substrate (not that it matters)
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#2 - To lose fat you should exercise in the “fat burning” zone Based on the observation that at low exercise intensities fat is the primary fuel source for muscle (Crossover concept) Thus, recommended that you should exercise at a low intensity for longer period of time
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Figure 7-10   Illustration of the crossover from lipid to carbohydrate dependency as exercise intensity increases from mild (25% V O2max ) to hard (85% V O2max ).  Data from Romijn et al., 1993.  Used with permission.
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Total # calories burned is what matters Energy balance equation Remember, excess CHO gets converted to fat
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Stable body weight Increase in body weight Decrease in body weight
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#3 - When you stop training muscle turns into fat Common conception with weight training and body building (football lineman) Muscle atrophies degraded muscle proteins broken down and enter amino acid pool Do not stay in muscle!
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  • Spring '09
  • ROBERTMAZZEO
  • delayed onset muscle soreness, delayed-onset muscle soreness, Body weight, muscle soreness, immediate muscle soreness

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