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07.12.2014
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Sandy Palais, 73, of Arizona started lifting weights about 10 years ago after she was diagnosed with osteoporosis. Reversing Mindset Exercise physiologist and researcher Mark Peterson first met Palais when he was a student trainer at Arizona State University.
Applying The Research Muscle strength and balance help prevent falls, one of the most common reasons seniors end up in the hospital. Instead, a combination of resistance training and aerobics will lead to the most impressive, and longest lasting improvements in body composition. Of course, it’s pretty difficult to draw reliable conclusions about the relative effectiveness of exercise programs that are ineffective in the first place! Finally, researchers in this study didn’t seem too concerned about the difference between fat loss and lean mass loss.
Do you like walking up stairs on your own or would you rather take one of those home stair lifts? On a more serious note: For a while, I researched treatments for muscular dystrophy, a disease that causes severe muscle loss. My biggest peeve in the weight loss industry is that weight loss is the measurement for success. Since REE is the biggest part of your total energy use in a given day, it can change how many calories you burn [1] . If you really want to know how much energy muscle uses, take a look at the calculations below. How much protein is synthesized by muscle in a given hour (this is called fractional synthetic rate, or FSR). Four moles of ATP (energy cells use) are required for each mole of amino acids used to make protein. Don’t confuse Robert Wolfe, the protein turnover researcher, with Robb Wolf, the Paleo guy. Second, remember that a frail elderly woman has a muscle mass of 13 kg compared to 50 kg for a healthy, young male. Meanwhile, if she had more muscle mass, she would be using more energy just by sitting in her rocker! But she could put on some muscle, or at the very least she could slow down how much muscle she loses each year.
Meanwhile, Bob decides to drink less soda and manages to cut down to one can a week from his usual four. There are many physiological reasons, but the difference in their muscle mass is one of the biggies. The other thing you might notice is that since Mary has more muscle and weighs more overall, despite having the same amount of fat, she actually has a lower percentage of body fat. Let’s say you and your friend decide to start two different weight loss programs at the same time.
Of course, this is an oversimplification, because muscle and fat are not the only things at play.
When it comes to making sense of studies like the one under review, it is really important to take note of the methods. Before I get into the particulars of this study, you need to understand that studies about resistance training are notoriously difficult to do. Not only that, but most resistance training studies use machines to minimize the need for supervision and teaching the exercise. Even if the researchers did take the time to teach subjects to move properly with free weights, they would then need someone to supervise and spot them.
Put it all together and you can see why using machines becomes a more attractive alternative, even though machines are not as effective.
Aerobic exercise, on the other hand, isn’t that hard to teach and doesn’t need a lot of supervision. Aerobic training doesn’t present this problem because you can use gas analysis and blood sampling to tell if someone has hit their peak oxygen utilization capacity (VO2peak).
On the positive side, this study included a lot of participants (196) and it went on for months — eight months, to be exact.
Something pretty unique about this study is the age range of the volunteers, who ranged from 18 to 70 years old.
While I think it’s a good thing to have a varied group, this may be taking things a little too far, since it is tough to generalize about any particular age group based on these results. After all, it seems fair to assume that Granny and 20-year-old jock Joey are going to respond very differently to an exercise regime.  Too bad there was no meta-analysis to see whether and how that was true.
After the volunteers signed up for the study there was a 4-month control period to get rid of less motivated recruits before the researchers put the volunteers into one of three groups. Once a volunteer could lift a weight for 12 reps for all three sets the weight increased by 5 lb. Now, if you stopped reading here, you’d come away with the misguided idea that if you want to fit into your skinny jeans or see your toes, aerobic training is the way to go.
As you probably figured out from the earlier discussion, losing weight is not necessarily a good thing. When people talk of weight loss they usually think of fat loss, but one is not the same as the other. Another relevant but unexplored question is how much exercise each group actually performed. Through a process of self-experimentation, I estimated that each set of resistance exercises would take no more than 84 seconds, with 24 total sets per workout. If you take a look at Figures 5 and 6, they show total exercise time (including rests between sets during weight training) and total exercise time minus rest. Keep in mind that the resistance training in this study was not designed in any way to stress the cardiovascular system.
Too bad the researchers didn’t measure the strength of the aerobic group to see if they experienced similar crossover training effects. Usually Science Daily is pretty good at summing up the essence of studies, but they really missed the boat this time. They had lower dropout rates compared to the aerobic group, and improved cardiovascular performance. From this study, I’d conclude that a combination of aerobic and resistance training and working out 5 hours a week was the best for fat loss and cardiovascular fitness. Note also, that while this study compares aerobic training and resistance training as if they are completely distinct entities, that isn’t, in fact, the case.


And, of course, if you want to lose weight and fat, a combination of resistance exercise and cardio is likely best. In it you’ll learn the best eating, exercise, and lifestyle strategies – unique and personal – for you. Your body is made up of water, fat, protein, carbohydrate and various vitamins and minerals. Waist circumference and body mass index (BMI) are indirect ways to assess your body composition. Some well-trained people with dense muscle mass may have a high BMI score but very little body fat.
BMI is a screening tool that helps identify children who may be at risk for weight problems. Unfortunately there are a number of diseases that could be prevented by watching these two measurements. Controlling weight is not easy, but by serving a nutritious diet including the basics of fruits, vegetables, whole grains and low fat dairy and low fat meat products will help. This is what the Kaplanov says about the  tiger,imageWho do you think you are, self-proclaimed pseudo-expert ?I know precisely what Kaplanov says upon this subject. Both, Dr Sunquist and Dr Karanth (in personal communication) had told to me that the tigers in Nepal are the heaviest cats in the world in these days, but based in photographs, they think that those from Kaziranga NP are much larger. So, at least in all the Terai arc, from Kumaon to Buthan, and in the Assam (from Orang NP to Kaziranga NP), the dominant male tigers are already weighing 600 pounds. Well, at the light of the new information of the Kenya Wildlife Service, about the fake lion of 272 kg, we can finally conclude that the average figure of 220 kg (n=4) for the Kenyan lions is a FAKE.
Bold, Kock had not verified the figure, he had not even give a single anwer to a simpe question, SO, what more do you need???
Now, Peterson works at the University of Michigan where he authored the new research published in Medicine & Science In Sports & Exercise that looked at whether older people can reverse the process of muscle loss.
For sedentary adults who resolve to take up weight lifting, Peterson suggests starting slowly.
All comments must follow the NPR.org Community rules and terms of use, and will be moderated prior to posting. The study doesn’t actually conclude that aerobic exercise is better than resistance training for weight or fat loss. Both the aerobic training program and the resistance-training program were less than optimal.
Do that kind of research for a day or two, or talk to people with muscular dystrophy, and you’ll quickly recognize the vital importance of maintaining muscle, even if your goal is to lose weight. Actually, to be more exact, the more muscle you carry, the higher your resting energy expenditure (REE).
In other words, unlike bone and skin cells, muscle generation is, to some extent, within your control.
An average healthy male with 35-50 kg of muscle makes about 630 g to 900g of protein per day.
Despite the similarity in names and the fact that both Wolves promote the eating of meat, they are actually different people.
This doesn’t include extra calories used for exercise or walking to your car or rocking in that chair or whatever else you do. He gets to the gym when he can – maybe three times a week – but half the time, he ends up cutting his workout short.
Jane and Mary both have the same amount of fat, but Mary has an extra 7 kg (15 lb) of muscle. After 6 months, you’ve lost 10 kg by working out and eating right, while your friend has lost 11 kg by lying in bed drinking coffee and smoking. Well, they’re more involved than aerobics studies, potentially more dangerous, and it’s nearly impossible to measure subjects’ efforts in resistance training. Meanwhile, effort can be tracked with some combination of a heart rate monitor and the onboard monitoring equipment. Mostly they used Cybex machines, but at one location they switched to free weights for upper body exercises.
You can lose weight in a whole lot of ways and most of them aren’t good for you nor do they translate into fat loss. Since the researchers included the total exercise times per week, I was also able to estimate the rest between exercises.
And lo and behold: Fat loss in this study is more closely related to actual exercise time than it is to exercise type. It doesn’t improve cardio fitness as much as aerobic training or combination training, but does improve it. The real fat-loss magic results from resistance training that is also aerobically demanding (metabolic resistance training). Effects of strength or aerobic training on body composition, resting metabolic rate, and peak oxygen consumption in obese dieting subjects. Resistance training increases total energy expenditure and free-living physical activity in older adults. Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers.
Influence of exercise training on physiological and performance changes with weight loss in men.  Med. Resistance Training Conserves Fat-free Mass and Resting Energy Expenditure Following Weight Loss. The effects of a 20-week exercise training program on resting metabolic rate in previously sedentary, moderately obese women. Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. Effect of weight training exercise and treadmill exercise on elevated post-exercise oxygen consumption. The role of diet and exercise for the maintenance of fat-free mass and resting metabolic rate during weight loss. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption. My focus is always on helping others to understand how to adopt health, fitness and a nutrient-rich clean eating diet as a lifestyle rather than a quick fix”.
BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.
If you're overweight or obese, you can reduce your risk for heart disease by successfully losing weight and keeping it off.


It's a useful, indirect measure of body composition because it correlates highly with body fat in most people.
A BMI that places a child below the 5th percentile may mean that the child is not growing well.
They include: high blood pressure, high blood cholesterol or other lipid disorders, type 2 diabetes, heart disease, stroke, and certain cancers. That doesn't erase the fact that the lioness had 13.3% of fat, nearly 2 times larger fat % than tigress. The heaviest tiger weighed by scientist in Chitwan NP, Nepal, was the Sauraha male (T105) of 272 kg not baited (captured by radio collar signal in the last occasion). Sadly, politics in India don’t support any further intent of capturing tigers, and the acquisition of permits for capture is very hard. Thanks for asking, actually, the progress in my document is very slow, because I am very busy with my projects in the university and I barely have time for these themes. The average weight for the lions in Kenya, according with Meinertzhagen is of 179 kg (n=15), and adding those two lions published by Dr Patterson (180 and 230 kg), we had an average of 182 kg (n=17), with two lions of 230 kg, one from Meinertzhagen and other from the KWS.End of the history. I had try to communicate with him, at least two times, but at this day, I don't have any answer. NPR reserves the right to use the comments we receive, in whole or in part, and to use the commenter's name and location, in any medium.
And she wonders why it is accumulating so much faster than when she was younger (and more active…and…um…slightly more muscular).
Jane watches what she eats, counts every calorie, and spends hours on the treadmill every day. With downloadable software and weekly checks, researchers can see exactly how much exercise subjects do and the intensity – to the tenth of a calorie.
Not bad, considering that VO2peak is thought to improve somewhere between 5-15% with targeted training. However, WHR is less accurate than BMI or waist circumference and is no longer recommended.
The nice thing is that a weight loss of only 10% of your current weight will help reduce your risk of developing those diseases. Making these priorities as a family will go a long way to keeping everyone in the family fit and healthy for many years of excellent health.
You have no evidence whatsoever.So, you`re saying a male tiger has 2 - 3 times as much muscle as a lioness?
The figure of 261 kg was calculated in base of a regression equation of chest-girth – weight. So no, not quite the end of the story, until you can show the record of Kock is not reliable. Maybe, like Bernard Ngoru said: "Unfortunelly nobody seems to have his contact" and the email that I had used is incorrect.
He says the ability to stand up out of a chair is much compromised after the age of 65 if people don't take part in resistance training.
Tigers are of adult age a bit after the age of 4, and likely reach full body size well before then.
But, whatever the reason, i don`t ever remember him saying no about the record being reliable.
So, using one's own body mass as a dead weight is a "reasonable way to start." Repeat that at least 10 times.
And, while you do have his email, the k is supposed to be a lower case letter, you have a upper case. Then, add repetitions and weights like small barbells as you become comfortable with the exercise.
Children with abody mass index that places them in the 85th percentile or above are at risk for adult diseases such as type 2 diabetes, high cholesterol and high blood pressure. Shameless Cowards like you will never admit no matter how many times you get owned and humiliated. It would only be unreliable if he actually forgot the weight, as in this case, rather than checking the written documentation of the weight of the animal for referrence, he merely quoted the figure upon memory. If your child’s BMI is not in the healthy range, you should have your child examined by a physician who can conduct a complete evaluation. Palais started lifting weights about 10 years ago, shortly after she was diagnosed with osteoporosis.
Related research found the greater the intensity of weight-lifting programs, the more dramatic the outcomes. Adults who lifted the most weight boosted their upper and lower body strength by nearly a third.
If you don't, muscles could actually get beaten down and not have the building blocks to get bigger and stronger. No wonder, you are unfit to even finish your school.The 2 nepal tigers captured during Smithsonian study shows, tigers exceeding 600 pounds are not rare.
Protein is essential, Heber says, adding that your best bets are chicken, fish, soy, beans and nuts like pistachios, walnuts and almonds. Madla bottoming out 250 kg scale, hairyfoot even larger shows these large tigers are not rare at all.
The lionesses had a fat content of 5.6 - 13%, while that of the tiger`s was 7 - 20%, the male`s being the higher figure. Again, it is too much for hardcore lion fanatic like you to tolerate this fact.Yes, i can read and comprehend perfectly. If a Siberian tiger has that much muscle mass, then a bengal tiger from hot climate would even have slightly greater muscle mass.
What about the 2 males captured by Eric Dinerstein and others after Sunquist left the study ?What about them?
That lioness also weighed like 167 kg, compared to like 135 kg for that tigress, if my memory serves me correctly. And, that data on the muscle mass of that tiger was from that same specimen which you claim to have been a cub, and it was actually between 3 and 4 years of age.
Shameless Cowards like you will never admit no matter how many times you get owned and humiliated.I don`t use the word 'owned' or anything of the sort.
You merely proved, which i and everyone else already knew, that a much larger lioness had a greater percentage of fat than the corresponding tigress.



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