Tag: olah raga

Exercise or Diet for 6-pack

[:en]Ah, the eternal question. Which is more important?

If Coca-cola, Nestle and PepsiCola has their way, then diet soda is actually helpful for weight loss and exercise is much more important than diet. Well, for the obvious reasons, we can’t simply take this at face value right?

Meanwhile at the end of the spectrum, mainstream media like New York Times and and CBS are all saying how dieting is more important than exercise.

Now here is where it gets interesting. According to University of North Carolina research, from 2003 to 2012, US per-capita consumption of soda and junk food has actually decreased. So if diet is more important, then the number of obese people living in US should be decreasing right? Except that according data from National Health and Nutrition Examination Survey from 2007 to 2012, the number of obese people in USA during this period actually increased. So surely diet is not the most important thing.

Well, according to research done by Mayo clinic, apparently over the past decade, US population physical activity continues to decrease. And according to the latest research done by Loughborough University, exercise actually help decrease appetite, and works much better at lowering your body fat content than diet. So apparently in this case Coke and Pepsi might be more right than NYT. As Aleksey Torokhtiy, Russian weightlifting gold medalist said on reddit AMA, he doesn’t go on any diet, he just eat anything he likes to eat.

So have you hit the weight room this week ladies?

Click here and subscribe to my channel for simple exercises that will help you get loose fat and get strong![:zh]Ah, the eternal question. Which is more important?

If Coca-cola, Nestle and PepsiCola has their way, then diet soda is actually helpful for weight loss and exercise is much more important than diet. Well, for the obvious reasons, we can’t simply take this at face value right?

Meanwhile at the end of the spectrum, mainstream media like New York Times and and CBS are all saying how dieting is more important than exercise.

Now here is where it gets interesting. According to University of North Carolina research, from 2003 to 2012, US per-capita consumption of soda and junk food has actually decreased. So if diet is more important, then the number of obese people living in US should be decreasing right? Except that according data from National Health and Nutrition Examination Survey from 2007 to 2012, the number of obese people in USA during this period actually increased. So surely diet is not the most important thing.

Well, according to research done by Mayo clinic, apparently over the past decade, US population physical activity continues to decrease. And according to the latest research done by Loughborough University, exercise actually help decrease appetite, and works much better at lowering your body fat content than diet. So apparently in this case Coke and Pepsi might be more right than NYT. As Aleksey Torokhtiy, Russian weightlifting gold medalist said on reddit AMA, he doesn’t go on any diet, he just eat anything he likes to eat.

So have you hit the weight room this week ladies?

Click here and subscribe to my channel for simple exercises that will help you get loose fat and get strong![:id]Ah, pertanyaan abadi. Mana yang lebih penting?

Kalau kita mau mengikuti pendapat Coca-cola, Nestle dan PepsiCola, minuman soda diet itu bisa membantu mengurangi berat badan dan olah-raga itu lebih penting dari diet. Namun untuk alasan yang kita semua tahu, kita jelas tidak bisa percaya begitu saja bukan.

Sementara itu ada pula pendapat yang bertolak belakang, dimana media massa terbesar seperti New York Times dan CBS semuanya mengatakan diet itu lebih penting dari olah raga.

Naah, mari kita teliti lebih dalam. Menurut penelitian dari Universitas Carolina Utara, konsumsi soda dan makanan cepat saji perkapita di Amerika dari 2003 ke 2012 telah menurun. Bila diet itu penting, maka jumlah penduduk gemuk di Amerika seharusnya berkurang bukan? Namun menurut data dari survei National Health and Nutrition tahun 2007 hingga 2012, jumlah penduduk gemuk di Amerika dalam jangka waktu ini justru meningkat. Tentunya diet bukanlah yang paling penting.

Menurut penelitian dari Mayo Clinic, nampaknya dalam satu dasawarsa ini penduduk Amerika semakin malas bergerak. Sedangkan menurut penelitian terakhir dari Universitas Loughborough, olah-raga membantu menurunkan nafsu makan, dan jauh lebih efektif dari diet untuk menurunkan kadar lemak badan. Jadi dalam hal ini kelihatannya Coca-cola dan Pepsi justru lebih benar dari New York Times. Seperti kata Aleksey Torokhtiy, peraih medali emas angkat besi dari Russia, “saya tidak pernah berdiet, saya makan apa yang saya kepingin makan.”

Jadi ibu-ibu sekalian sudah pergi ke gym bulan ini?

Klik disini dan berlanggananlah ke saluran YouTube saya untuk ide latihan sederhana yang bisa membantu anda mengurangi lemak tubuh dan menjadi kuat![:]

Myths about Fat and Health Articles

If you read my previous article about juicing, you might have guessed that I’m not a big fan of Paleo diet. And that is correct. But recently it seems to be popular to bash Paleo diet such that even international business times and the telegraph all published an article about how bad Paleo diet is based on a single study which I personally believe doesn’t really answer a lot of question.  Well, unfortunately your writer here is a science based contrarian and this article will instead be dedicated on giving some reason why I still love my bacon and butter:

1. What the research actually said

mouse

First of all, the “latest research” done in Australia (don’t you just love the land from down under that came up with the multifidus story) only involved mice, not humans. Second of all, the mice in the study was force fed 81% fat diet while the control group were only fed 10% fat. Mind you that even if you ate a diet consisting 100% from sausage mcmuffin, you would only be eating 39% fat, less than 1/2 of the rat study and rats don’t normally eat so much fat anyway. So this is definitely something very unnatural. Least we forget that there has been numerous study on Paleo diet on diabetic people, paleo diet on people with certain heart disease, and Paleo diet on healthy individuals. All which gave positive result by the way.

The point I want to take is, never take a conclusion based on a single research, and always have a trusted source (which apparently is hard to find) to translate this research for you. Even the human trials have very limited sample size in very limited setting, hence depending on your genetic make up, Paleo diet might or might not be good for you. In fact, based on a research done in Israel last year, depending on your gene, tomatoes might spike your blood sugar level more than pasta.

2. Why You shouldn’t jump head first into Paleo instead

masai

Wait, so if this latest trend of paleo bashing is not correct, does that mean its ok to go all paleo?

Well, not so fast. As the latest research from University of Chicago has proven, our ancestors actually do eat carbs, including all the way back from 10,000 years ago! And these starches are important for the growth of our brain!

An underlying premise of the Paleo diet is that our human genome has stopped evolving over the past 10,000 years and we are most optimized to function with the diet at the time. These “researchers” then observe the Maasai tribe in Africa and other nomadic tribes around the world before concluding that if you want to be healthy (even if your ancestors are rice eating asian), you should eat like the Massai.

Except that humans do still evolve even to recent times. One study on Eurasians from 6500 to 300 BC with Caucasian farmers has shown multiple genetic mutation for better adaptation to the Caucasian shift to agricultural society. Another study has shown how even our saliva has evolved. Yet another showed another evolution to improve our immune system. Mind you these are just a few of the studies over the past decade that simply debunked the Paleo underlying premise.

3. What I would recommend

Tumpeng-Jawa

As recent article on national geographic based on Professor Stephen Le’s research elegantly put it, you should eat what your ancestor’s ate 500 years ago. Or as the popular saying goes, don’t eat something your grandma would not recognize as “food”.

So, if you have moved to a different country with different climate, have a mixed racial background, or want to be bigger/taller from the previous generation, does that mean you are stuck? Well, I for one always believe that you should experiment, mix and match, and see which works for you. My mentor is 100% British background and he was diagnosed with celiac disease a decade before the gluten free craze, so he eats rice instead. Use caution, see which works for you, and have a trusted expert help you translate the latest craze. I for one love alcohol but having alcohol will quickly bury my 6pack and eating a tonne of rice would not affect my body fat composition. Most of the established science regarding sports medicine diet are correct and well, both Hafthor Bjornsson and Brian Shaw, No. 1 and 2 strongman champion ate a balance source of carbs, fat, protein and fiber.

Just Diet to Get 6pack?

It’s becoming more of a trend these days to emphasize diet over exercise these days. New York Times made their arguments (To Lose Weight, Eating Less Is Far More Important Than Exercising More) while CBS took a stab at it (Which is more important for weight loss: Dieting or exercising?) as being the best return for your effort.

So with the majority of the US population actually decreasing their collective consumption of refined carbs and junk food from 2004 to 2012 as shown by University of North Carolina study (Americans are finally eating less: Calorie consumption down dramatically since 2003 as people now drink 25 per cent less soda), you would expect the US obese population to go down right? Well, apparently according to the latest study published by JAMA Internal Medicine you can read (Prevalence of Overweight and Obesity in the United States, 2007-2012), the number of Obese people in US has actually increased.

So what’s going on here? Shouldn’t we all be loosing weight due to our better diet? How come its the exact opposite that is actually happening?

Well, apparently, based on the latest study funded by the Mayo clinic (Prevalence of Overweight and Obesity in the United States, 2007-2012), US population has also continue to become even less sedentary over the past decade. And as any meathead worthy of his pecs can attest, your muscles burns calories even at rest. i.e. sleeping gym rats burns more calories by the hour than a scrawny nerd mashing his keyboard. Heck, when Adelle was asked about her weight loss, she credits it both on her personal trainer and her diet.

So there you go guys, good diet is important. But big biceps are importaner.[:zh]It’s becoming more of a trend these days to emphasize diet over exercise these days. New York Times made their arguments (To Lose Weight, Eating Less Is Far More Important Than Exercising More) while CBS took a stab at it (Which is more important for weight loss: Dieting or exercising?) as being the best return for your effort.

So with the majority of the US population actually decreasing their collective consumption of refined carbs and junk food from 2004 to 2012 as shown by University of North Carolina study (Americans are finally eating less: Calorie consumption down dramatically since 2003 as people now drink 25 per cent less soda), you would expect the US obese population to go down right? Well, apparently according to the latest study published by JAMA Internal Medicine you can read (Prevalence of Overweight and Obesity in the United States, 2007-2012), the number of Obese people in US has actually increased.

So what’s going on here? Shouldn’t we all be loosing weight due to our better diet? How come its the exact opposite that is actually happening?

Well, apparently, based on the latest study funded by the Mayo clinic (Prevalence of Overweight and Obesity in the United States, 2007-2012), US population has also continue to become even less sedentary over the past decade. And as any meathead worthy of his pecs can attest, your muscles burns calories even at rest. i.e. sleeping gym rats burns more calories by the hour than a scrawny nerd mashing his keyboard. Heck, when Adelle was asked about her weight loss, she credits it both on her personal trainer and her diet.

So there you go guys, good diet is important. But big biceps are importaner.