T

HES
CI
EN
CE
O
FNU
TRI
TI
ON

MODULE
 FATLOSSFOREVERPYRAMI
D

THESCI
ENCEOFNUTRI
TION | MODULE
 OVEREATI
NGCANDESTROYYOURDI
ET

THESCI
ENCEOFNUTRI
TION | MODULE
 WHERETOSTART

He
re’
sade
centg
uidet
oyoura
cti
vi
tyf
act
or:

THESCI
ENCEOFNUTRI
TION | MODULE
 Whe nmos tpe opl edi e t
,the ylos eFM a ndLBM. Mos ts tudi ess how60- 70% oft he
we i
ghtl os sisFM, and30- 40% oft hewe ighti sLBM. 2I nc reasingpr ot eini nta kea nd
exercisingc ans hifttha tpos itivelyt owa rdsLBM r etentiona ndmor eFM l os t(c l
os er
to80- 85% bodyf atlos tand15- 20% LBM l os t)
.3Addi ngr esistancet rainingt oa
high-pr oteindi etc anf ur t
he ri mpr ov ether a t
ioofFM t oLBM l os t
.4Int eres ting l
y ,
addingr esistanc et rainingt oanor ma lpr ote i
ndi etpr oduc esa l
mos tthes a mee ffect
asincr ea si
ngpr ote i
ni ntakebutnotut ilizingr es
istanc et ra i
ningi nunt raine dt ype
IIdiabe tics,butbyf a rthebe stre sul tswe res e enint hos ewhodi et
edus i
ngahi g h
protein
dietandr esi
stanc et raining( ov er80% ofbodywe ightl os twa sFM) .5Whyi st his
impor ta nt?We ll
, f
orone ,
it’sa nothe rre asonwhyhi ghpr ot ei
ndi et
sa ndr es istanc e
trai
ninga r
ea we s ome ,andt wo, i
tme anst ha tourc alcula tionsne edt oa ccountf or
thefac ttha tnota llthewe ightwel os ewi llbef rom FM.
Howdoe sthisa ffectoure qua tions ?Le t’se xa mineourg uywhowi she st ol os e
10ki l
og ramsofFM a nd0. 6% ofbodywe i
g htpe rwe e k. Ifheus esahi gh-pr ot ein
dietandr esi
stanc et raining ,i
t ’
spr oba blywi t
hinr easont oa s sumehemi ghtl ose
about80% ofhi swe ightf rom FM a nd20% f rom LBM ( Se eTa ble1be low) .Ifhi s
goalist ol ose10ki l
og ramsofa bs olut eFM, wha tdoe st ha te qua tetoi nt er msof
totalbodywe i
g ht?I f80% oft hewe ig htlos si sFM, wec ant a
ke10kg÷0. 8=12. 5
kgoft ot albodywe i
ghtt ol ose .I
fhi sg oa list olose0. 6ki log ramsofbodywe ig ht
perwe ek, thatme a nshewi l
l nee da ppr ox i
ma tely21we e ksofdi et
ingt oa chi evehi s
goal(12. 5kg÷0. 6kg / wee k=20. 8we eks ). Ea s
y,right?We ll
, kindof .It’sdi fic ultto
predicta nda ccountf orhowmuc hLBM wi llbelos tver susFM whe ns e t
tingupa
diet.
S tudi esha v es hownav arianc ef rom ov e r50% ofbodywe ightlos sbe ingLBM
tosomes tudiesde mons tratinga ni nc reas ei nLBM dur i
ngdi e ti
ngwi thr esis tanc e
trai
ning .67Fur ther,themor ef ats ome oneha s,theg rea tert hepe r
ce nt ageofFM
theyte ndt oloser elativetoLBM, whe rea spe oplewhoa rea lre adyle ant endt ol ose
mor eLBM a sape rc entageoft he i
rov e rallbodywe ightl os s.
8S o,wha tshoul dwe
usetoe stima tes ot ha twec anma kea ccur a t
ec alculations ?The reisnoc l
e ar -cut
study,s owe ’
reg oingt og ivey ouwha twet hinki sar eas ona bl ebr eakdown.

THESCI
ENCEOFNUTRI
TION | MODULE
 2(
n.d.
).Di
eta
rypr
ote
ina
nde
xer
cis
eha
vea
ddi
ti
vee
ffe
ctsonbody.
.
.-NCBI
.Re
tri
eve
d
Aug
ust28,
2018,
from ht
tps
://
www.
ncbi
.
nlm.
nih.
gov/
pubme
d/16046715

THESCI
ENCEOFNUTRI
TION | MODULE
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