Sunday, December 13, 2009

Mini Workout & Protein Research

Did a mini-workout today - just a few exercises, and stumbled across a new protein research study that shows some interesting results on post exercise metabolism...I'm going to grab the full study and review it, but here's a summary:

Med Sci Sports Exerc. 2009 Dec 4. Timing Protein Intake Increases Energy
Expenditure 24 Hours Post-Resistance Training. Hackney KJ, Bruenger AJ,
Lemmer JT.

Researchers had 8 trained subjects (5M, 3W) do a workout at 7am after consuming either 20grams of whey protein or 20grams of carbohydrates. The workout consisted of 9 exercises (4 sets of eachat 75% 1 RM).

NOTE: That's a huge workout! 36 freaking sets.

Results: Both workouts boosted metabolism at 24 and 48 hours after training, HOWEVER, at 24 hours, the increase in metabolism was greater in the protein supplement experiment.

Comments: Would this lead to increased fat loss? Not sure...there's a lot of other things to consider...

As for my workout, it was:

1) Push Press
2A) Pushups to Failure
2B) Seated Rope Row
3A) Triceps
3B) Plank on Ball

That's it,

Craig Ballantyne, CSCS, MS

PS - For more results...

Find accountability partners online who have "been there and done that" and overcome all the obstacles that you face everyday. Research shows online weight loss support groups – when used frequently – are proven to help weight loss. Along with a successful workout partner and health professional, those are the THREE research-proven methods of social support.

PPS - Watch for the finalists of the 6th TT Transformation Contest tomorrow!

No comments: