Drinking Milk after Working Out is Beneficial
Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
Monday, May 9, 2011
Milk Helps Women Lose Fat
MILK POWER! Just 2 Glasses A Day Tones Muscles and Helps Keep The Fat Away In Women
Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.
The study appears in the June issue of Medicine and Science in Sport and Exercise. "Resistance training is not a typical choice of exercise for women," say researchers in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."
A previous study showed that milk increased muscle mass and fat loss in men. This new study was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.
"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," said the researchers. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.
Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.
The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (including leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.
"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat" they explained. "Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health.
Women who drink two large glasses of milk a day after their weight-lifting routine gained more muscle and lost more fat compared to women who drank sugar-based energy drinks, a McMaster study has found.
The study appears in the June issue of Medicine and Science in Sport and Exercise. "Resistance training is not a typical choice of exercise for women," say researchers in the Department of Kinesiology at McMaster University. "But the health benefits of resistance training are enormous: It boosts strength, bone, muscular and metabolic health in a way that other types of exercise cannot."
A previous study showed that milk increased muscle mass and fat loss in men. This new study was more challenging because women not only steer clear of resistance training they also tend to steer away from dairy products based on the incorrect belief that dairy foods are fattening.
"We expected the gains in muscle mass to be greater, but the size of the fat loss surprised us," said the researchers. "We're still not sure what causes this but we're investigating that now. It could be the combination of calcium, high-quality protein, and vitamin D may be the key, and. conveniently, all of these nutrients are in milk.
Over a 12-week period, the study monitored young women who did not use resistance-training exercise. Every day, two hours before exercising, the women were required not to eat or drink anything except water. Immediately after their exercise routine, one group consumed 500ml of fat free white milk; the other group consumed a similar-looking but sugar-based energy drink. The same drinks were consumed by each group one hour after exercising.
The training consisted of three types of exercise: pushing (e.g. bench press, chest fly), pulling (e.g. seated lateral pull down, abdominal exercises without weights), and leg exercises (including leg press, seated two-leg hamstring curl). Training was monitored daily one on one by personal trainers to ensure proper technique.
"The women who drank milk gained barely any weight because what they gained in lean muscle they balanced out with a loss in fat" they explained. "Our data show that simple things like regular weightlifting exercise and milk consumption work to substantially improve women's body composition and health.
Funding for the study was provided by McMaster University, CIHR, and the Dairy Farmers of Canada. Story Source: McMaster University, Journal Reference:Body Composition and Strength Changes in Women with Milk and Resistance Exercise. Medicine & Science in Sports & Exercise, 2010;
Sunday, May 1, 2011
How To Lose Weight Like a Celebrity
How To Lose Weight Like a Celebrity
Ever wondered how stars stay a size two – besides starvation, personal trainers, and plastic surgery? Wonder no more.
Ever wondered how stars stay a size two – besides starvation, personal trainers, and plastic surgery? Wonder no more.
Saturday, April 30, 2011
Getting Fit Like a Celebrity
Getting Fit Like a Celebrity
Valerie Waters has been a personal trainer for nearly 20 years, and spent much of that time training some of the most popular celebrities in Hollywood. Hear her important advice for getting fit and in shape - it's exactly what she tells her clients.
Valerie Waters has been a personal trainer for nearly 20 years, and spent much of that time training some of the most popular celebrities in Hollywood. Hear her important advice for getting fit and in shape - it's exactly what she tells her clients.
Friday, April 29, 2011
How to Get in Shape for Swimsuit Season
How to Get in Shape for Swimsuit Season
In this video series, fitness expert Charlotte Hellhoff shows you specific exercises that will help transform your body for that swim suit you've been wanting to wear. Charlotte covers how to perform lunges, tricept dips, a row, and also shows you how to get an effective ab work out.
In this video series, fitness expert Charlotte Hellhoff shows you specific exercises that will help transform your body for that swim suit you've been wanting to wear. Charlotte covers how to perform lunges, tricept dips, a row, and also shows you how to get an effective ab work out.
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