All Posts tagged Muscle mass

More reasons to take Fish oil

 

This study looked at the effects of supplemental fish oil (FO) on resting metabolic rate (RMR), body composition, and cortisol production in healthy adults.

Baseline measurements of Resting Metabolic Rate, body composition, &  cortisol were measured.

Following baseline testing, subjects were randomly assigned in a double blind manner to one of two groups: 4 g/d of Safflower Oil (SO); or 4 g/d of Fish Oil (FO) supplying 1,600 mg/d eicosapentaenoic acid (EPA) and 800 mg/d docosahexaenoic acid (DHA).

All tests were repeated following 6 wk of treatment. 

Results: Compared to the Safflower Oil group, there was:

• A significant increase in fat free mass following treatment with Fish Oil,  and a significant reduction in fat mass.
• A  tendency for a decrease in body fat percentage.
• No significant differences were observed for body mass.
• A tendency for salivary cortisol to decrease in the FO group.
• There was a significant correlation in the FO group between change in cortisol and change in fat free mass.

Conclusion: 6 wk of supplementation with FO significantly increased lean mass and decreased fat mass. These changes were significantly correlated.

Source: Journal of the International Society of Sports Nutrition, Oct 8, 2010;7:31. PMID: 20932294, by Noreen EE, et al. Department of Health Sciences, Gettysburg College, Gettysburg Pennsylvania, USA. 

I continue to recommend EPA-DHA 720 by Metagenics Order at www.DrJeffreyTucker.meta-ehealth.com

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“How do I boost my muscle size”

You need to lift weights. Pick the size (weight in pounds or kilograms)) of a dumbell or kettlebell that you have difficulty completeing the 6th rep with. Do 3 sets of 6 reps. Lift weight 4 times per week and do cardio twice a week. More than simply lifting weights, you need to feed your muscles with quality protein and good nutrition. That means eating low carb (about 100-150 grams per day) and lots of green vegetables (no more than two fruits a day). You need to learn the crucial differences between ‘good’ and ‘bad’ fats – and how to make sure you avoid the ‘bad’ fat!

To get the ‘micro-nutrients’ – the vitamins, minerals and anti-oxidants that are so crucial to building muscle mass given the additional stresses that weight training imposes on the body I recommend UltraMeal shakes. Use 2 scoops of the powder in water twice a day. Add 1 scoop of BioPure Protein to each shake.  This is the best program I have seen work over and over for my clients that want to lose fat and increase lean muscle mass.  

Order UltraMeal & BioPure Protein from www.DrJeffreyTucker.meta-ehealth.com

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Biomarkers: The 10 Determinants of Aging You Can Control

William Evan & Irwin Rosenberg, Tufts University.
– Muscle mass
– Strength
– Basal Metabolic Rate
– Percent of body fat
– Aerobic capacity
– Blood sugar tolerance
– Cholesterol
– Blood pressure
– Bone density
– Temperature regulation
I agree with these authors that these 10 things can be modified and positively influenced by lifestyle changes. This is the approach I take to patient care. It involves hands-on body therapy, diet and nutrition coaching, and exercise training.

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