Increased Protein Intake Better At Preserving Lean Mass In Older Adults Too


by David Greenwalt It's now common knowledge that protein intake on the order of a gram of protein per pound of lean body mass per day is getting pretty close to ideal for middle-aged and younger dieters and fitness enthusiasts who care, at all, about keeping or adding muscle. Refreshingly, not surprisingly, the same holds true for older adults. As people age they lose muscle mass (sarcopenia) and gain fat mass. These effects are aggravated via lesser physical activity, more skeletal ...

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Sitting Disease – Is It Real?


by David Greenwalt Chances are that you are sitting down right now. In fact, many of us spend 70% or more of the time that we are awake sitting down – at the office, watching TV, driving, and so on (1). According to a national study, we spend an average of almost 8 hours sitting every day (2). For some people that number is even higher- as much as 15 hours per day (2). Could all this sitting be contributing to the obesity epidemic? Or hurting our health in other ways? The short ...

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4 Keys to Fat Loss More Helpful Than “Eat Less and Exercise More”

Good bye junk food hamburger left to jogging exercise

by David Greenwalt The five-word diet "Eat less and exercise more" gets all of the attention when it comes to fat loss. Sounds simple enough, that is until you actually think about it. And recently researchers have done just that - begun thinking about it. Recent studies have challenged the idea that body weight is based simply on “calories in” and “calories out.” (1) Despite an overall increase in caloric intake in the U.S. over the past four decades, another study, in line with ...

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Self-weighing a Proven Strategy for Weight-management Success

by David Greenwalt Self-weighing is likely to be a useful weight management intervention to help people prevent weight gain or facilitate weight loss. Self-weighing empowers an individual to monitor his/her own weight and subsequently to make a necessary lifestyle adjustment to meet a target goal. Self-weighing increases a person’s self-awareness of current weight and weight patterns. Increased self-weighing frequency can help an individual prevent weight gain. Effective weight ...

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You’re Weight Loss is Stalled Because You’re Not Eating Enough? – Setting the Record Straight


by David Greenwalt Should you eat more to lose weight? You hear it all the time now. "The reason you're not losing weight is you aren't eating enough." Is it true? If your weight loss has stalled is it because you're not eating enough? No, it's not true. There are many other factors, scientifically based, which accurately explain stalls in weight loss including but in no way limited to: - decreases in resting energy expenditure, - exercise expenditure, - non-exercise energy ...

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