Brink's Unified Theory of Nutrition For Weight Loss and Muscle Gain

Written by Will Brink

Continued from page 1

This is where we get intorepparttar crux ofrepparttar 141556 true debate and whyrepparttar 141557 two schools of thought are not actually as far apart from one another as they appear torepparttar 141558 untrained eye. What has become abundantly clear fromrepparttar 141559 studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects onrepparttar 141560 metabolism, appetite, body composition, and other physiological variables...

Brink's Unified Theory of Nutrition

...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:

"Total calories dictates how much weight a person gains or loses; macro nutrient ratios dictates what a person gains or loses"

This seemingly simple statement allows people to understandrepparttar 141561 differences betweenrepparttar 141562 two schools of thought. For example, studies often find that two groups of people put onrepparttar 141563 same calorie intakes but very different ratios of carbs, fats, and proteins will lose different amounts of bodyfat and or lean body mass (i.e., muscle, bone, etc.).

Some studies find for example people on a higher protein lower carb diet lose approximatelyrepparttar 141564 same amount of weight as another group on a high carb lower protein diet, butrepparttar 141565 group onrepparttar 141566 higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies usingrepparttar 141567 same calorie intakes but different macro nutrient intakes often findrepparttar 141568 higher protein diet may lose less actual weight thanrepparttar 141569 higher carb lower protein diets, butrepparttar 141570 actual fat loss is higher inrepparttar 141571 higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low fat diets. The effect is usually amplified if exercise is involved as one might expect.

Of course these effects are not found universally in all studies that examinerepparttar 141572 issue, butrepparttar 141573 bulk ofrepparttar 141574 data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).

Or, asrepparttar 141575 authors of one recent study that looked atrepparttar 141576 issue concluded:

"Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting thatrepparttar 141577 physiologic adaptations to energy restriction can be modified by dietary composition."(12)

The point being, there are many studies confirming thatrepparttar 141578 actual ratio of carbs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories hasrepparttar 141579 greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combinesrepparttar 141580 "calorie is a calorie" school withrepparttar 141581 "calories don't matter" school to help people make decisions about nutrition?

Knowing this, it becomes much easier for people to understandrepparttar 141582 seemingly conflicting diet and nutrition advice out there (of course this does not account forrepparttar 141583 down right unscientific and dangerous nutrition advice people are subjected to via bad books, TV,repparttar 141584 'net, and well meaning friends, but that's another article altogether).

Knowingrepparttar 141585 above information and keepingrepparttar 141586 Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:

An optimal diet designed to make a person lose fat and retain as much LBM as possible is notrepparttar 141587 same as a diet simply designed to lose weight. A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and visa versa. Diets need to be designed with fat loss, NOT just weight loss, asrepparttar 141588 goal, but total calories can't be ignored. This is whyrepparttar 141589 diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions ofrepparttar 141590 same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios intorepparttar 141591 number of calories required. However, diets designed for fat loss (vs. weight loss!) start withrepparttar 141592 correct macro nutrient ratios that depend on variables such as amount of LBMrepparttar 141593 person carries vs. bodyfat percent , activity levels, etc., and figure out calories based onrepparttar 141594 proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals. Diets that giverepparttar 141595 same macro nutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables. Perhaps most important,repparttar 141596 unified theory explains whyrepparttar 141597 focus on weight loss vs. fat loss byrepparttar 141598 vast majority of people, including most medical professionals, andrepparttar 141599 media, will always fail inrepparttar 141600 long run to deliverrepparttar 141601 results people want. Finally,repparttar 141602 Universal Theory makes it clear thatrepparttar 141603 optimal diet for losing fat, or gaining muscle, or what everrepparttar 141604 goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answerrepparttar 141605 questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill inrepparttar 141606 blank)?

Simply asking, "how much weight will I lose?" isrepparttar 141607 wrong question which will lead torepparttar 141608 wrong answer. To getrepparttar 141609 optimal effects from your next diet, whether looking to gain weight or lose it, you must askrepparttar 141610 right questions to get meaningful answers.

Askingrepparttar 141611 right questions will also help you avoidrepparttar 141612 pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology andrepparttar 141613 very laws of physics!

There are of course many additional questions that can be asked and points that can be raised as it applies torepparttar 141614 above, but those are some ofrepparttar 141615 key issues that come to mind. Bottom line here is, ifrepparttar 141616 diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being amongrepparttar 141617 millions of disappointed people who don't receiverepparttar 141618 optimal results they had hoped for and have made yet another nutrition "guru" laugh allrepparttar 141619 way torepparttar 141620 bank at your expense.

Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam. Any diet that tells you it will work for all people allrepparttar 141621 time no matterrepparttar 141622 circumstances, throw it out or give it to someone you don't like!

See more excellent bodybuilding, fat loss, and sports nutrition articles from Will Brink here: And see Will's other websites here:


Written by Michael Brooks

Continued from page 1

Hours - Everybody has different times for his or her workouts. Make surerepparttar gym you choose will accommodate your schedule. If you are an early bird and your gym opens at 10:00 a.m. then you are probably going to end up not using it despiterepparttar 141509 other features you find appealing.

Price - Donít get fooled by a low-ball price. Make surerepparttar 141510 membership includesrepparttar 141511 use of everything of interest to you. Some gyms have a low membership fee and then charge extra for usingrepparttar 141512 tennis courts, pool, classes etc. Readrepparttar 141513 fine print. Also, there are all-inclusive low priced gyms that are inrepparttar 141514 business of selling memberships and donít really care what happens after you sign up. You may find that half your town has a membership and you have to wait in line to userepparttar 141515 equipment.

Management - Is there an active owner or manager onrepparttar 141516 premises? What is there policy regarding restacking your weights andrepparttar 141517 playing of loud music? In some gyms, anything goes and you may hear 3 or 4 different stereos playing atrepparttar 141518 same time, weights are thrown around and you can never findrepparttar 141519 equipment you would like to use. This is a sign of poor and inattentive management and should probably be removed from consideration.

Everybody is different and there is not a single solution for pickingrepparttar 141520 ideal gym. The key is to find a place that you feel comfortable and that you will use on a regular basis. Working out is a habit that takes time to form. Donít make an impulsive decision that will cause you to lose your desire to get in shape.

Before making a commitment, visit and workout at a few gyms that you are considering. Most facilities will let you try them out for a few days. Make sure you go atrepparttar 141521 times you would if you were to join. This will give you a feel for how crowdedrepparttar 141522 equipment is at that time. Now,repparttar 141523 only thing left to do is just go out and GET STARTED!!

Here is a list of several gyms with nationwide locations. These will offer a good starting point on your quest forrepparttar 141524 perfect gym. Check for locations in your area.

Mike Brooks is a life long follower and proponent of the fitness lifestyle. Mr. Brooks believes that being healthy is a choice and includes not only a proper diet but total fitness of the mind, body and soul. His column appears weekly at

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