In your opinion, what is more important, training or diet?
During a 24-hour cycle, the human being is subject to biological oscillations linked to metabolic and physiological processes, under the command of a central circadian clock.
In addition to light exposure, there are other components, such as meals and exercise, that affect our daily routine. However, many wonder if, to lose weight, you just need to eat well or is there more?
Index
Strategies for improving metabolic health
La quality of the diet, combined with regular exercise, is undoubtedly the best method to prevent and treat the onset of chronic non-communicable diseases, but it is not always easy to reconcile the two.
In fact, it is common to see people attempting to match these two practices (training and meals), maybe doing some HIIT sessions, which are faster or by changing meal times. Now we will understand together if this is a good idea.
Diet
Studies show that timing, that is the moment in which meals are consumed, paying attention to the energy content and the composition of the macronutrients, it is a factor that impacts on numerous physiological functions, such as the circadian cycle.
In this regard, we often talk about time-restricted eating (intermittent fasting), which refers to an eating window of less than 10 hours per day, which aims to increase fasting time.
This time increase is aimed primarily at a possible improvement of the insulin sensitivity and lipid oxidation.
Training and diet
As mentioned before, it is well known that exercising with proper nutrition can provide greater benefits for metabolic health.
Studies say that the combination of the two results in weight loss and greater overall tone. And not only!
Other benefits are:
- Reduction of adipose tissue;
- Reduction in blood sugar;
- Reduction of the bad cholesterol;
- Decrease in the concentration of liver lipids;
- Increase in lean mass;
- Increased insulin sensitivity.
Another interesting factor is that the muscle acts as an endocrine organ, which can improve the functioning of other tissues.
Not to mention that the regular practice of physical exercises leads to a reduction in appetite and a better quality of sleep.
Therefore, the impacts of exercise on metabolic health are of greater significance than dietary intervention carried out individually, however, the combination of the two practices can be the "ideal strategy”For most people.
What is the ideal training time?
For the activity time, the fundamental point to be analyzed is the availability of each individual, thinking about the long term.
Speaking in generally speaking, the ideal is not to train for too many hours a day; 1 hour is the time necessary to increase muscle mass without straining the muscles.
What is essential is do it regularly (regardless of whether in the morning or in the evening!), at least three times a week, For a minimum of 8 weeks in order to notice the results.
And also recommended to do the rest day to avoid overtraining… But you already knew this, right crossfitters?