|  Allgemeine Infos zum Thema "Abnehmen
Ich habe mal ein bisschen was zum Thema zusammengestellt. Es kann sein, dass das eine oder andere doppelt ist. The regulation of adipose tissue distribution in humans. The concurrent accumulation of intra-abdominal and subcutaneous fat explains the association between insulin resistance and plasma leptin concentrations : distinct metabolic effects of two fat compartments. Visceral obesity: a "civilization syndrome". Genetic and nongenetic determinants of regional fat distribution. Steroid hormones and distribution of adipose tissue. Hormonal control of regional fat distribution. Obesity and androgens: facts and perspectives. Physiological role of adipose tissue: white adipose tissue as an endocrine and secretory organ Metabolic profile of high intensity intermittent exercises. Metabolic Rate : The metabolic impact of exercise – or how your body works out while you put your feet up Direct effects of sex steroid hormones on adipose tissues and obesity. The effects of weight loss treatments on upper and lower body fat. The biology of obesity Adrenal and gonadal function in obesity. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Impact of exercise intensity on body fatness and skeletal muscle metabolism. If you want to lose weight, should you sizzle or saunter during your workouts? Zitat: |
Zitat von andyl Zitat: |
Zitat von Wursti Insofern, dass man zum Abnehmen nicht nur auf die Kalorienbilanz achten sollte.
Gruß
Wursti | Ist die nicht primär entscheidend fürs Abnehmen? | Zitat:
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Tremblay A, Simoneau JA, Bouchard C.
Physical Activity Sciences Laboratory, Laval University, Ste-Foy, Quebec, Canada.
The impact of two different modes of training on body fatness and skeletal muscle metabolism was investigated in young adults who were subjected to either a 20-week endurance-training (ET) program (eight men and nine women) or a 15-week high-intensity intermittent-training (HIIT) program (five men and five women). The mean estimated total energy cost of the ET program was 120.4 MJ, whereas the corresponding value for the HIIT program was 57.9 MJ. Despite its lower energy cost, the HIIT program induced a more pronounced reduction in subcutaneous adiposity compared with the ET program. When corrected for the energy cost of training, the decrease in the sum of six subcutaneous skinfolds induced by the HIIT program was ninefold greater than by the ET program. Muscle biopsies obtained in the vastus lateralis before and after training showed that both training programs increased similarly the level of the citric acid cycle enzymatic marker. On the other hand, the activity of muscle glycolytic enzymes was increased by the HIIT program, whereas a decrease was observed following the ET program. The enhancing effect of training on muscle 3-hydroxyacyl coenzyme A dehydrogenase (HADH) enzyme activity, a marker of the activity of beta-oxidation, was significantly greater after the HIIT program. In conclusion, these results reinforce the notion that for a given level of energy expenditure, vigorous exercise favors negative energy and lipid balance to a greater extent than exercise of low to moderate intensity. Moreover, the metabolic adaptations taking place in the skeletal muscle in response to the HIIT program appear to favor the process of lipid oxidation. | . Zitat: Zitat: |
Der Punkt ist schon wichtig, da nur wenn der aktuelle Bestand nicht mehr ausreicht die Depots angegriffen werden, d.h. nur dann hat es einen Einfluss auf das abnehmen, denn sonst wird das was über die Nahrung im Körper rumkurvt verwendet und die Depost würden UNANGETASTET bleiben. Das ist der feine Unterschied.
| OK, wenn der Körper mehr energiereiche Substanzen aufnimmt, als er verbraucht, muss diese natürlich irgendwo hin.
Aber das, was man sich in den Mund schiebt, ist nicht das, was der Körper zwangsweise aufnimmt. Daher kann man die Energiebilanz nicht über das kontrollieren, was man isst.
Außerdem gibt es noch andere wichtige Faktoren, die die Körperzusammensetzung mitbestimmen.
Zitat:
Impact of high-intensity exercise on energy expenditure, lipid oxidation and body fatness.
Yoshioka M, Doucet E, St-Pierre S, Almeras N, Richard D, Labrie A, Despres JP, Bouchard C, Tremblay A.
Division of Kinesiology, Laval University, Ste-Foy, Quebec, Canada.
OBJECTIVE: Two studies were conducted to assess the potential of an increase in exercise intensity to alter energy and lipid metabolism and body fatness under conditions mimicking real life. METHODS: Study 1 was based on the comparison of adiposity markers obtained in 352 male healthy adults who participated in the Quebec Family Study who either regularly participated in high-intensity physical activities or did not. Study 2 was designed to determine the effects of high-intensity exercise on post-exercise post-prandial energy and lipid metabolism as well as the contribution of beta-adrenergic stimulation to such differences under a real-life setting. RESULTS: Results from Study 1 showed that men who regularly take part in intense physical activities display lower fat percentage and subcutaneous adiposity than men who never perform such activities, and this was true even if the latter group reported a lower energy intake (917 kJ/day, P<0.05). In Study 2, the high-intensity exercise stimulus produced a greater post-exercise post-prandial oxygen consumption as well as fat oxidation than the resting session, an effect which disappeared with the addition of propranolol. In addition, the increase in post-prandial oxygen consumption observed after the high-intensity exercise session was also significantly greater than that promoted by the low-intensity exercise session. CONCLUSION: These results suggest that high-intensity exercise favors a lesser body fat deposition which might be related to an increase in post-exercise energy metabolism that is mediated by beta-adrenergic stimulation.
| Fulltext
Interessante Ergänzung
Zitat:
Obesity and androgens: facts and perspectives.
Pasquali R.
Division of Endocrinology, Department of Internal Medicine, Sant'Orsola-Malpighi Hospital, University Alma Mater Studiorum, Bologna, Italy. renato.pasquali@unibo.it
OBJECTIVE: This review discusses androgen status in male and female obesity, according to their specific phenotype, and the main mechanisms responsible. DESIGN: Published data in the literature of the last 20 years represented the basis of most of the data and concepts incorporated in the review. RESULT(S): Obesity is associated with profound alterations in androgen secretion, transport, metabolism, and action, according to a dichotomous behavior depending on sex. Obese men are characterized by a progressive decrease of testosterone levels with increasing body weight, whereas obese women, particularly those with the abdominal phenotype, tend to develop a condition of functional hyperandrogenism. Reduced sex hormone-binding globulin synthesis and circulating blood levels represent the sole common mechanism which is responsible in both sexes. Among other still partially undefined factors, mechanisms potentially responsible for the sex dichotomy in androgen levels involve specific alterations of gonadotropin secretion, estrogens, the hypothalamic-pituitary-adrenal axis, leptin, androgen receptors, specific steroidogenic enzymes in the peripheral tissues, and, possibly, ghrelin. In both sexes, androgens play an important role in determining the sex-dependent pattern of body fat distribution. Moreover there are theoretical possibilities that low testosterone in men and high free testosterone fraction in women may play a role in the development of the metabolic syndrome. This is exemplified by the well defined association between obesity and other features of the metabolic syndrome in women with polycystic ovary syndrome and in hypogonadal men. The effects of androgen and antiandrogens in obese men and women also represent arguments in favor of this association. CONCLUSION(S): Given the fundamental role of sex hormones in the regulation of body composition, fuel homeostasis, and reproduction in humans, more emphasis should be placed on the potential role of androgen dysregulation in the pathophysiology of different obesity phenotypes and the metabolic syndrome. | Fulltext, hier entlang
Ergänzendes Wissen
Wie GH und T auf das Training reagieren ist klar.
Zitat:
Threshold increases in plasma growth hormone in relation to plasma catecholamine and blood lactate concentrations during progressive exercise in endurance-trained athletes.
Chwalbinska-Moneta J, Krysztofiak F, Ziemba A, Nazar K, Kaciuba-Uscilko H.
Department of Applied Physiology, Medical Research Centre, Polish Academy of Sciences, Warsaw, Poland.
Plasma human growth hormone ([HGH]), adrenaline ([A]), noradrenaline ([NA]) and blood lactate ([La-](b)) concentrations were measured during progressive, multistage exercise on a cycle ergometer in 12 endurance-trained athletes [aged 32.0 (SEM 2.0) years]. Exercise intensities (3 min each) were increased by 50 W until the subjects felt exhausted. Venous blood samples were taken after each intensity. The [HGH] and catecholamine concentrations increased negligibly during exercise of low to moderate intensities revealing an abrupt rise at the load corresponding to the lactate threshold ([La-]-T). Close correlations (P <0.001) were found between [La-]b and plasma [HGH] (r = 0.64), [A] (r = 0.71) and [NA] (r = 0.81). The mean threshold exercise intensities for [HGH], [A] and [NA], detected by log-log transformation, [154 (SEM 19) W, 162 (SEM 15) W and 160 (SEM 17) W, respectively] were not significantly different from the [La-]-T [161 (SEM 12) W]. The results indicated that the threshold rise in plasma [HGH] followed the patterns of plasma catecholamine and blood lactate accumulation during progressive exercise in the endurance-trained athletes. | Zitat:
Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men.
Ahtiainen JP, Pakarinen A, Alen M, Kraemer WJ, Hakkinen K.
Neuromuscular Research Center and Department of Biology of Physical Activity, University of Jyvaskyla, P.O. Box 35, 40014 Jyvaskyla, Finland. ahtiainen@sport.jyu.fi
Hormonal and neuromuscular adaptations to strength training were studied in eight male strength athletes (SA) and eight non-strength athletes (NA). The experimental design comprised a 21-week strength-training period. Basal hormonal concentrations of serum total testosterone (T), free testosterone (FT) and cortisol (C) and maximal isometric strength, right leg 1 repetition maximum (RM) of the leg extensors were measured at weeks 0, 7, 14 and 21. Muscle cross-sectional area (CSA) of the quadriceps femoris was measured by magnetic resonance imaging (MRI) at weeks 0 and 21. In addition, the acute heavy resistance exercises (AHRE) (bilateral leg extension, five sets of ten RM, with a 2-min rest between sets) including blood samples for the determination of serum T, FT, C, and GH concentrations were assessed before and after the 21-week training. Significant increases of 20.9% in maximal force and of 5.6% in muscle CSA in NA during the 21-week strength training period were greater than those of 3.9% and -1.8% in SA, respectively. There were no significant changes in serum basal hormone concentrations during the 21-week experiment. AHRE led to significant acute decreases in isometric force and acute increases in serum hormones both at weeks 0 and 21. Basal T concentrations (mean of 0, 7, 14 and 21 weeks) and changes in isometric force after the 21-week period correlated with each other (r=0.84, P<0.01) in SA. The individual changes in the acute T responses between weeks 0 and 21 and the changes in muscle CSA during the 21-week training correlated with each other (r=0.76, P<0.05) in NA. The correlations between T and the changes in isometric strength and in muscle CSA suggest that both serum basal testosterone concentrations and training-induced changes in acute testosterone responses may be important factors for strength development and muscle hypertrophy. | Zitat:
Volek, Jeff S., William J. Kraemer, Jill A. Bush, Thomas Incledon, and Mark Boetes.
Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. J. Appl. Physiol. 82(1): 49-54, 1997. Manipulation of resistance exercise variables (i.e., intensity, volume, and rest periods) affects the endocrine response to exercise; however, the influence of dietary nutrients on basal and exercise-induced concentrations of hormones is less understood. The present study examined the relationship between dietary nutrients and resting and exercise-induced blood concentrations of testosterone (T) and cortisol (C). Twelve men performed a bench press exercise protocol (5 sets to failure using a 10-repetitions maximum load) and a jump squat protocol (5 sets of 10 repetitions using 30% of each subject's 1-repetition maximum squat) with 2 min of rest between all sets. A blood sample was obtained at preexercise and 5 min postexercise for determination of serum T and C. Subjects also completed detailed dietary food records for a total of 17 days. There was a significant (P 0.05) increase in postexercise T compared with preexercise values for both the bench press (7.4%) and jump squat (15.1%) protocols; however, C was not significantly different from preexercise concentrations. Significant correlations were observed between preexercise T and percent energy protein (r = 0.71), percent energy fat (r = 0.72), saturated fatty acids (g · 1,000 kcal 1 · day 1; r = 0.77), monounsaturated fatty acids (g · 1,000 kcal 1 · day 1; r = 0.79), the polyunsaturated fat-to-saturated fat ratio (r = 0.63), and the protein-to-carbohydrate ratio (r = 0.59). There were no significant correlations observed between any nutritional variables and preexercise C or the absolute increase in T and C after exercise. These data confirm that high-intensity resistance exercise results in elevated postexercise T concentrations. A more impressive finding was that dietary nutrients may be capable of modulating resting concentrations of T. | Hier ist auch der Einfluss der Ernährung auf den T-Spiegel interessant.
Zitat:
Effects of low-intensity resistance exercise with short interset rest period on muscular function in middle-aged women.
Takarada Y, Ishii N.
Department of Life Science, College of Arts and Science, University of Tokyo, Tokyo 153-8902, Japan. CYM06016@niftyserve.or.jp.
We investigated the effect of low-intensity resistance exercise training on muscular size and strength where the interset rest period was shortened so as to reduce the metabolite clearance. Female subjects (aged 45.4 +/- 9.5 years, n = 10) performed bilateral knee extension exercises in a seated position on an isotonic leg extension machine. The exercise sessions consisted of 3 sets of exercise at a mean intensity of approximately 50% 1RM with an interset rest period of 30 seconds and was performed twice a week for a period of 12 weeks. The strength and the cross-sectional area (CSA) of the knee extensors and flexors were examined with an isokinetic dynamometer and magnetic resonance imaging (MRI), respectively. The CSAs of the knee extensors and flexors increased by 7.1 +/- 1.6% (p < 0.01, Wilcoxon signed rank test) and 2.5 +/- 1.4% (not significant), respectively. Isometric and isokinetic strengths increased significantly (p < 0.01) at all velocities examined, whereas no significant change was observed in those of knee flexors. These results indicate that a low-intensity resistance exercise with a short interset rest period is substantially effective in inducing muscular hypertrophy and concomitant increase in strength.
| Tja und woran das liegt, dass man mit nur 50% des 1RM Kraft und Masse aufbauen kann, wird aus dem Einfluss der Hormone (entsprechend auch des Zentralen Nervensystems; hängt ja alles immer aneinander) ersichtlich.
Auch ältere Menschen sind trainierbar und reagieren entsprechend auf Belastung:
Zitat:
High-intensity endurance training in 20- to 30- and 60- to 70-yr-old healthy men.
Makrides L, Heigenhauser GJ, Jones NL.
Ambrose Cardiorespiratory Unit, McMaster University Health Sciences Centre, Hamilton, Ontario, Canada.
Factors contributing to maximal incremental and short-term exercise capacity were measured before and after 12 wk of high-intensity endurance training in 12 old (60-70 yr) and 10 young (20-30 yr) sedentary healthy males. Peak O2 uptake in incremental cycle ergometer exercise increased from 1.60 +/- 0.073 to 2.21 +/- 0.073 (SE) l/min (38% increase) in the old subjects and from 2.54 +/- 0.141 to 3.26 +/- 0.181 l/min (29%) in the young subjects. Peak cardiac output, estimated by extrapolation from a series of submaximal measurements by the CO2 rebreathing method, increased by 30% (from 12.7 to 16.5 l/min) in the old subjects, associated with a 6% increase (from 126 to 135 ml/l) in arteriovenous O2 difference; in the young subjects there were equal 14% increases in both variables (18.0 to 20.5 l/min and 140 to 159 ml/l, respectively). Submaximal mean arterial pressure and cardiac output were lower posttraining in the old subjects; total vascular conductance and cardiac stroke volume increased. Although peak power at the start of a short-term maximal isokinetic test did not change, total work accomplished in 30 s at a pedaling frequency of 110 revolutions/min increased in both groups, from 11.2 to 12.6 kJ and from 15.7 to 16.9 kJ in the old and young, respectively; fatigue during the 30-s test was less, and postexercise plasma lactate concentrations were lower. In older subjects, increases in aerobic power after high-intensity endurance training are at least as large as in younger subjects and are associated with increases in vascular conductance, maximal cardiac output, and stroke volume. | Aus diesen Zusammenhängen wird eigentlich deutlich, dass man auf mehr achten kann (kann, nicht muss), wenn man eine "Diät" macht oder (sehr viel besser) allgemein auf seine Ernährung achtet, als auf die Kalorienbilanz. "Kann" weil es natürlich nicht nötig ist. Natürlich führt eine Unterversorgung des Körpers zu einem Substanzverlust (nicht Fettverlust!). Zufälligerweise kann dann auch das eine oder andere Grämmchen Fett dabei sein. Dass der Körper den Energieverbrauch massiv herunterfahren kann und auch andere Substanzen (z.B. Muskelmasse) abbaut, sind wichtige Punkte.
Oder der berühmte Jojo-Effekt nach der Diät. Unter den Opfern findet man sehr häufig Paradebeispiele falschen Diätverhaltens.
In vielen Fällen liegt der mangelnde Erfolg auf dem Weg zum Traumbody (oder zur Wunschgewichtsklasse, wenn man das mal unter dem Aspekt "Leistung" betrachtet) auch in scheinbar unbedeutetenden Details.
Sprich: Nahrungzufuhr nach Bedarf einzuschränken (je nachdem wieviel Sport man tut) ist die aller niederste Basis. Ohne passiert nichts. Der tatsächliche Erfolg (Fettabbau statt Muskelabbau; langfristiges Gewicht halten statt Jojo) hängt dann von vielen anderen Faktoren ab (oben sind einige davon).
Ein schöner Artikel dazu ist hier verlinkt
Mars, es wäre schon geschickt, wenn du die nötigen Diskurse halten würdest. Deine Motivation zu helfen in allen Ehren, aber du begründest keine deiner Aussagen. Du erklärst nicht einmal die Zusammenhänge, die den Sachverhalt beleuchten. 
Das ist ein bisschen blöd, dass ich dich als Person thematisiere. Ich meine das natürlich nicht persönlich. Wenn du keine Lust auf eine Diskussion (Argument, Belege und so ein Zeug) hast, ist das in Ordnung. Aber wenn du schon Aussagen machst, die problematisch (heißt entgegen der begründeten Meinung anderer Diskussionsteilnehmer) sind, sollten diese auch entsprechend begründet/untermauert sein. 
(Gut für mein Studium und späteren Beruf ist korrekte und logische Argumentation essentiell; vielleicht ist es nur ein Punkt, auf den ich empfindlicher reagiere als andere, aber sei es drum)
Du gibst zwar ausführliche Ratschläge und stellst deine Meinung anderen gegenüber, aber ohne Begründung läuft das auf eine Nein-Doch-Diskussion hinaus. 
Gruß
Wursti
PS: Argh, jetzt habe ich bei der Hälfte der Studien die Fulltexts vergessen.  | Zitat: |
Zitat von Wursti Folgendes passiert beim Jojo-Effekt (grob; feiner ist es aus den Studien und "related" auf pubmed zu entnehmen):
Man hat abgenommen, obwohl der Körper noch einen anderen "Setpoint" hat. Diesen versucht er natürlich wieder zu erreichen (Stichwort Homöostase). Dieser Setpoint hängt unter anderem massiv vom endokrinen System ab (alle System sind vernetzt; schon klar, aber im Rahmen einer Modellbildung müssen wir mal ceteris paribus gehen).
Ein Beispiel dafür ist, dass bei Energiemangel T4 vermehrt in reverses T3 anstatt in T3 dejodisiert wird. Das geschieht bei jedem Kaloriendefizit; egal wie klein es ist und egal, ob auf sonstige Mangelerscheinungen acht gegeben wurde.
Jetzt hat man aber Möglichkeiten die Anpassungserscheinungen, die der Körper zeigt, welche das Halten der Fettdepots zu Folge haben, zu ändern (was entscheidendes Argument Pollmers ist, es nicht zu können).
Diese beinhalten Insulinsensibilisierung, Normalisierung verminderter GH-Sekretion, Testosteronangleichung usw. (Wie man das macht und warum das entgegen Mars Behauptungen nötig ist, ist den Studien zu entnehmen. Deckt sich ja auch mit deinen Erfahrungen, dass es mit herkömmlichen Mitteln nicht dauerhaft, sprich 10+ Jahre zu Änderungen kommt.) | Zitat:
Das endokrine System ist nicht der Schlüssel oder besser gesagt nicht der Schlüsselfaktor. So etwas gibt es nicht. Ich habe das nur als Beispiel eines Elementes aus einem komplexen System (in diesem Fall der menschliche Körper) genommen.
Die Änderungen finden auf folgenden (ohne Anspruch auf Vollständigkeit) Ebenen statt:
a) Endokrin (hormonell)
b) Nervös (Zentrales und peripheres Nervensystem)
c) Morphologisch (Muskelmasse, Fettmasse,...)
d) Habituell (Ernährungs- und Bewegungsverhalten)
Alle vier Punkte müssen in Angriff genommen werden. Hat ein Mensch Einschränkungen in der GH-Sekretion, kann man habituell etwas daran ändern (richtig Essen, richtiges Training). Entsprechend ändern er sich auch morphologisch und nervös.
Zum Thema Schlüsselfaktor gibt es ein gutes Buch: "Die Logik des Misslingens. Strategisches Denken in komplexen Situationen"
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30.05.2007, 01:44
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