Exercise has long been a component of weight loss/fat burning programs for athletes and non-athletes alike.  Traditionally, though, the emphasis has been on aerobic exercise, with many bodybuilders and athletes believing that the higher the intensity, the greater the benefit. But there is some question as to whether high intensity aerobics is the most beneficial approach. There's no question that aerobics will increase the total calories burned during the workout, and for some period of time afterwards (a period lasting from a few hours to throughout the entire day, depending on your metabolism). But on a fat burning, muscle sparing diet, there's some question whether aerobics is necessary, and there's little question that the body is not in the most advantageous state to support intense aerobics.

    To begin with, the high protein, low carbohydrate diet depletes glycogen, precisely the fuel your body depends upon during high intensity aerobics. Recall that this depletion of glycogen is a benefit to bodybuilders because it helps remove water stored in muscles and subcutaneous tissues (each gram of glycogen holds nearly three times its weight in water). High intensity aerobics undertaken in a state of glycogen depletion forces the body to turn to other sources for calories to burn as fuel. While this results in an increased burning of body fat, it also means an increased breakdown of muscle tissue to supply amino acids for fuel. While this results in an increased burning of body fat, it also means an increased breakdown of muscle tissue to supply amino acids for fuel (via gluconeogenesis and direct oxidation). As we've seen, research has demonstrated that during aerobic workouts the body may call upon BCAAs for 10 percent of the total energy demand. It may be that heavy aerobics has little to recommend it when already following the fat burning, muscle sparing diet we have outlined. Fat mobilization and fat burning are already increased throughout the day, and unlike heavy aerobics, the diet is muscle sparing. Interestingly, in sedentary non-athletes following this diet, light aerobics, particularly walking, has been found to be of benefit, But the benefit derives not so much from an increased burning of body fat- an effect the diet itself takes care of-but because it prevents a plunge in basal metabolic rate. Further research will help determine the aerobic parameters (intensity, duration, frequency) of maximum benefit to bodybuilders in the pre-competition diet phase. But for now, we do know that heavy aerobics increases muscle breakdown and that the low carbohydrate, high protein diet spares hard-earned muscle mass.      

    The trick of getting Hard & Cut, is to get rid of the excess subcutaneous fat -while at the same time retaining the muscular size. The answer is a diet that is very low in carbohydrate, and very high in protein. this combination provides the most efficient means for burning away body fat, eliminating excess fluid, and at the same time preserving muscle mass. Cutting back on calories is, of course, a necessary part of any weight-loss regimen. When dietary calories are reduced, and aerobics are increased, the body makes up for the loss by using its own tissues as a source of calories. Weight loss occurs when the body's stores of both muscle and fat are broken down and used for fuel. However, when a reduction in total calories is accompanied by a great reduction in carbohydrate and increase in protein, alone with a decrease in aerobics, the body prefers to burn-fat released from fat stores rather than amino acids from muscle protein breakdown. This benefit is referred to as a (muscle) protein-sparing effect. The fat-burning, muscle-sparing benefits of a low-carbohydrate high protein diet can be attributed to a complex web of inter-related causes and effects. 

Sensible diet and exercise plans seem to be losing a popularity contest with fad diets. It seems that just about everyone has tried "The Zone" and "The Atkins Diet", which are based on high protein, high fat, with every low carbohydrates. Although I do believe in high protein, I also believe in high carb, at least a 1 to 1 to a 1 to 2 ratio (one portion protein to 1 portion of carbs). This ratio, I would be consider a "high protein and low carbs diet".   Most athletes eating for top performance should get at least 55 percent of their total calories from carbohydrates. For some kinds of athletes, the percentage should be even higher. Many fad diets take advantage of glycogen stored balance. Every 1 ounce of glycogen is stored with about 3 ounces of water. This means that when glycogen is used, water is also removed from the body, which causes liver and muscle glycogen to be depleted in twenty-four to forty-eight hours. This glycogen depletion can result in a loss of several pounds of water, which many dieters mistake for a loss of body fat. Moreover, because most weight-loss, fat-burning diets are low in calories, the body eliminates a few pounds of gastrointestinal bulk within a few days. Dieters usually mistake this too, for a loss of body fat.  So, a week or two of fad dieting may result in a loss of several pounds of water weight and gastrointestinal bulk but perhaps only a mere pound or two of body fat.  this is one reason why fad dieters quickly gain back the weight.  Understanding this is especially important for weight conscious athletes, who typically deplete their glycogen supplies on low-calorie diets, blow up when they return to a normal diet, and then have to lose several pounds again a few days later. By keeping their caloric and carbohydrate intakes at normal levels, athletes can help their bodies work better and can maintain their glycogen supplies for better overall performance. Caution: Glycogen is also stored along with potassium. Therefore, when dietary conditions encourage the depletion of the body's glycogen stores, potassium is also lost. The loss of potassium, which is an important electrolyte, can result in impaired performance. So, if you go through periods of glycogen depletion, make sure that you maintain an adequate intake of potassium, as well as of the other essential vitamins and minerals.   

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