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July 14, 2010
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Milk May Boost Fat Loss After Workout...
- Professional Trainer (CPT) Reveals Truth About Quick Fat Loss...
1 Quick Technique To Burn More Fat
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Milk May Boost Fat Loss After Workout...
Dear Reader,
If you're a woman who is doing work with weights to help stay fit, you might be better off drinking two big glasses of milk instead of those "energy" drinks after your workout according to a new study out of Canada's McMaster University. The researchers found that female subjects who drank this amount of milk after weight lifting gained more muscle and lost more fat than women who drank those sugar based "energy" drinks. The findings appear in the June 2010 issue of Medicine and Science in Sport and Exercise.
While workouts with weights aren't the typical choice of most women, the benefits to your health are impressive.
Stuart M. Phillips, PhD of McMaster University claims that resistance training helps to boost strength, bone, muscle and metabolic health in a way that other exercises just can't match.
An earlier work out of McMaster on men appearing in an August 2007 issue of the American Journal of Clinical Nutrition found that they gained muscle mass and lost fat when drinking milk after a workout. No one knows why this is, but more work is being done to find out.
In the most recent study, young women of similar height, age and weight, who hadn't been doing any type of resistance training, started a 3 month program that included exercises of different types - pushing exercises like bench presses, chest fly, pulling down routines like seated lateral pull downs, abdominal excises without weights, and leg workouts like leg presses and seated two leg hamstring curls. A personal trainer was on hand to ensure the subjects used proper technique.
For the two-hour period before the workouts subjects weren't allowed to eat, and only allowed water to drink.
Once the workout was over, one group drank 500 milliliters (about 17 ounces) of fat free white milk.
The control group drank something that looked just like milk, but was a sugar based energy drink. One hour later, both groups were given the same drink again.
The women who drank milk after exercise lost fat mass, while also gaining lean mass and strength.
They barely put on any weight as any increase in lean muscle mass was offset by the loss of fat. Upper body strength improvements were noted, and the team suspects this is because females typically start out with less upper body strength than men.
The researchers expected the gains in muscle mass to be significant, but it was the amount of fat lost that really surprised them.
Continues below...
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Milk May Boost Fat Loss After Workout... Continued...
It may be that the combination of calcium, high quality protein and vitamin D
play a role, and all three of these are naturally a part of milk.
Know too that while none of the subjects had done these types of exercises before,
all were aerobically active.
During the study participants were instructed to eat as normal, and provided
a fasting blood sample at two different times during the program. The samples
were then analyzed in the lab.
As you might expect, this work is being followed up with a large clinical trial
for weight loss.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.medicinenet.com/script/main/art.asp?articlekey=116748
MedicineNet info on exercise and fitness:
http://www.medicinenet.com/exercise/article.htm
WebMD info on weight training:
http://www.webmd.com/fitness-exercise/guide/health-fitness-get-strong
WebMD story on 2007 research on milk and muscle:
http://www.webmd.com/fitness-exercise/news/20070808/milk-the-best-muscle-builder
News release, May 27, 2010 from McMaster University:
http://dailynews.mcmaster.ca/story.cfm?id=6745
Study abstract in June 2010 Medicine & Science in Sports & Exercise:
http://journals.lww.com/acsm-msse/Abstract/2010/06000/Body_Composition_and_Strength
_Changes_in_Women.11.aspx
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