Spare Muscle Mass and Power, Lose the Fat

The goal of many athletes and exercisers is to "get cut" or to lose excess fat while at the same time retaining muscle mass and power. Unfortunately, it is not possible to lose copious amounts of fat without incurring some loss of muscle mass. The reason for this is because at any given moment during a day and even during exercise, the human body does not exclusively make use of a single substrate or energy-producing substance such as carbohydrate, protein or fat. As mentioned in previous articles, substrate utilization is exercise intensity dependent ? that is higher intensity exercise will rely more heavily on carbohydrate but will still metabolize small quantities of protein and fat. Likewise, during low intensity, extended duration exercise the body will rely more heavily on fat utilization yet still receive a percentage of the energy yield from protein and carbohydrate.

The key to fat loss that spares muscle mass and power is to shift energy balance in the favor of increased expenditure. In my opinion, the source of this energy expenditure is irrelevant - as long as a negative caloric intake is achieved. Here's why: long periods of extended cardiovascular exercise tends to metabolize more fat but a major drawback is that it has a muscle wasting effect (look at the build of any marathoner). This is due to the fact that cortisol (a protein catabolizing hormone) levels are increased for long periods of time. Also, during endurance type exercise, amino acids from muscle tissues are required to keep blood glucose levels normal should liver glycogen (stored carbohydrate) levels deplete. Lastly, during endurance-type exercise, only the low threshold Type I muscle fibers will be activated, resulting in little to no stimulation/training of the larger and more powerful Type IIA and B fibers.

Therefore, the best advice for individuals wanting to "cut" while preserving muscle mass and power is to perform high intensity interval training (HIIT). Interval training is a unique form of training that utilizes short periods (3-5 min.) of intense running (close to maximal capacity/VO2max) separated by rest periods of the 2-3 times the same duration. The intensity of interval training allows for a greater power output (greater energy expenditure in less time) and the activation of the large Type II muscles, thus preserving power and strength gains. Also, since Type IIA fibers exhibit some of the qualities of Type I muscle fibers (endurance muscle), performing interval training will actually lead to greater increases in fitness, since a larger quantity of muscle will be stimulated by the increased power output.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

bathroom cleaning service Northbrook ..
In The News:

Learn how to act against cybercriminals in 2026 with essential security steps like two-factor authentication, software updates and credit freezing.
Choose between OpenAI releasing Sora text-to-video model, the AI race heating up, or Waymo driverless cars launching in cities across the country
Learn how to set up Google Maps and Apple Maps on your phone to automatically remember where you parked. Step-by-step instructions for enabling location services and parking detection.
Phishing scammers use rnicrosoft.com domain to impersonate Microsoft by replacing "m" with "rn" in typosquatting attacks that steal login credentials.
OpenAI announces new teen safety rules for ChatGPT users under 18, blocking romantic roleplay and requiring extra caution on body image topics.
A 2025 data breach at fintech company 700Credit exposes personal information of more than 5.8 million people through compromised third-party integration partner.
Retailers lose $76.5 billion annually to return fraud as nearly 10% of U.S. retail returns involve fraudulent activity, with $850 billion in returns expected in 2025.
ShinyHunters claims responsibility for stealing 94GB of Pornhub user data affecting over 200 million records and demands Bitcoin ransom.
ChatGPT 2025 now connects to Apple Music, Canva, Expedia, TripAdvisor and OpenTable through built-in apps that help users create playlists, design graphics and more.
Apple releases emergency patches for two zero-day vulnerabilities actively exploited in attacks. iPhone and iPad users urged to update immediately.
DoorDash launches Zesty, an AI-powered social app that recommends restaurants through conversational search, now testing in San Francisco and New York.
Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.
The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.
GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.
New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.
Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.
New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.
Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.
Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.
New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.
The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.
San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.
FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.
Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.
Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

South Beach Diet Overview

Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More

4 Keys to Weight Loss

First off, let me start by saying this list is... Read More

Action Plan to Take the Weight Off This Year

Addicted to Restaurants Are you addicted to restaurants? So are... Read More

Surviving Glycemic Diets (Ketogenic, Low-Carb or Atkins):

1.The first step to living a Glycemic Diet Lifestyle is... Read More

Healthy Recipes for Low Carb Success

Using healthy low carb recipes are an important part of... Read More

11 Tips for Easy Weight Loss

1. CUT THE SIMPLE CARBS.It's unfortunate that the majority of... Read More

The Ultimate Weight Loss Red-Flag Guide

Weight Loss Red Flag GuideDespite claims to the contrary, there... Read More

Natural Weight Loss: Little Spice in Your Life?

Not everyone can handle hot food. But who said cayenne... Read More

Psychological Factors in Weight Management

To continue the educational series on your health and fitness... Read More

Why Breakfast is Good for You

Ok... If you are reading this is because you do... Read More

The Crazy Amazing Diet Maker

This past Christmas Season, as most of us stuffed our... Read More

The Mysterious Dr. Atkins Death

Dr. Atkins death was unexpected. On 8 April 2003, he... Read More

Are You Losing Weight and Getting Fatter?

Your Can Turn Fat into Muscle......Fact or Fiction???Completely False!!!!First of... Read More

Saint Valentine Never Had it So Good

There are several theories on the origins of Valentine's Day.... Read More

Weight Loss NOW or Else!

If you knew when you were going to die, would... Read More

The Mini Tummy Tuck Procedure

What is a mini tummy tuck? Officially called a partial... Read More

Losing Weight is Like Eating Ice Cream

"Life is like a box of chocolates," drawled Forrest Gump.Metaphors... Read More

Weight Loss Through Low Carb Diet

Are you or your family members amongst the 65%?To help... Read More

Pizza, French Fries, Beer and Other Diet Foods

Now this is the real American Dream! I'm here to... Read More

Getting Enough Sleep at Night May Just Help You Lose Weight

Eating the right foods and exercising regularly have been the... Read More

Learn the Truth About Weight Loss and Getting Great Abs

Debunking The Ab MythAb training has been done to death... Read More

Free Weight Loss Tips - Help For Beginning a New Diet

If you are about to begin a diet, the number... Read More

Weight Loss Surgery: Benefits and Risks

You may be considering weight loss surgery if you are... Read More

How to End the Food Cravings with EFT

Breaking Down Cravings One at a TimeI know you've heard... Read More

How You Can Chew to Lose Weight

There Is A Right Way to Chew!Chewing your food is... Read More

insured cleaning company Wilmette ..