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Older Americans who Diet without exercising, lose valuable muscle!

A group of overweight and sedentary adults were placed on a 4-month exercise program, became more fit, and burned more fat, compared to another group that dieted but didn’t exercise. The study showed that, when people diet without exercising, they lose more lean muscle mass compared to those who do both.

According to researcher Bret H. Goodpastor, when participants combined exercise with weight loss, it almost completely prevented the loss of lean muscle mass. The results are important because older people tend to lose muscle mass as they age, which can contribute to many debilitating diseases.

• The Exercise Only Group drew more fat stores as the source of their bodies’ fuel.
• The Exercise Only Group also expended less calories, becoming more efficient at exercise.
• The Diet Only Group did not gain any efficiency in performing exercise, even though they weighed less at the end of the study.
• The Diet Only Group’s weight loss resulted from both muscle and fat.
• The Exercise + Diet Group was most efficient at exercise by study's end. Showing the addative benefits of diet and exercise.
• The Exercise + Diet Group also drew more on fat stores for energy than the others.
As we age, keeping lean muscle is important for balance, range of movement, skeletal stability, strength, joint support, and also helps us maintain an overall healthier metabolism. The study, ”Separate and combined effects of exercise training and weight loss on exercise efficiency and substrate oxidation” appears in the September issue of the Journal of Applied Physiology, published by the American Physiological Society.
With summer here – we’re all enjoying the warmer weather and longer days. With the sunny days revving our activity meter and motivating us to do more and get out of town, we sometimes create the excuse that vacation also means it’s time to fall off the fitness wagon. "There goes my diet!" Traveling and dieting don’t need to conflict! To prove my point, I’ve got a few top tips to help you stay on track, while traveling this summer.
  
#1: Add Healthy Snacks to Your Packing-List.
Don’t forget to stash the green stuff and multi-grains with your other essentials. Not just oatmeal or rice cakes, but also wrapped cucumbers, hearts of romaine, sugar snap peas, trail mix, or bags of veggies all can be one of the best packing concessions you’ll make. Once you arrive to your final destination and discover the tempting assortment of “diet killers” available in that well-stocked hotel room mini-bar, you’ll be thankful that you have healthy alternatives. Plan ahead and have a game-plan so that you can avoid those pitfalls! "Fail to plan, you plan to fail!"
   
#2: Prepare Lean Protein Days Before Travel.
Protein sources are always a challenge, so be sure to grill up a few pounds of chicken or turkey 24 hours before you travel. If you freeze your cooked proteins, transporting the frozen food is a snap. The frozen meat can remain chilled for up to 6 hours. So whether you’re catching a long flight, or stuck in a car for half-a-day, you can transport your lean protein without concerning with liquid ice packs (for airport security).
   
#3: Remember that Traveling with Family Can be Like Participating in an Episode of "Survivor."
We love our family and friends, but after hours in the car or stuck on an airplane, hunger can weaken even the most well formed alliance. If you’re smart, you’ll remember to pack a few extra snacks with the intention to share. Don’t just pack health food options for yourself, but remember to bring enough for others traveling
with you. Inexpensive sandwiches, turkey wraps, granola, or protein bars can help keep your travel companions satisfied, and probably much less likely to... vote you off of the island!
  
#4: When dining Out, It’s Always S.O.S.
If you are serious about eating clean when you are away from home, you need to order your food as basic as possible. Most restaurants CAN and WILL make order substitutions. And remember to order S.O.S. (sauce on the side).

Breakfast: You might love those veggie & egg white omelets, but since most are prepared in oil, you might be better off ordering simple scrambled or poached egg whites with either dry wheat toast, or plain oatmeal. Just because a dish is served with something green, doesn’t mean it’ll be a clean option.

Lunch/Dinner: Don’t go by presentation alone, remember to order your dressing and sauce on the side. These extra calories can add up quickly. Meat options can also be a challenge. Usually grilled chicken or fish will be safer than ordering red meat. Always ask how the meat will be prepared and request that they poach or flame-grill (no oil) the meat. Most importantly, remember to order S.O.S.
   

#5: Selecting Your Hotel, Do Your Homework!
Forget the pool-side bar or the island views. The most important amenities you should use in your selection criteria will be: the mini fridge, microwave and fully equipped fitness center. For anyone with a game plan, the first two are a given. But we all know how hotels can over-promise, but under-deliver on the fitness center. So be sure to make it a point to ask a few extra questions when you book your stay. Ask about the size of the gym, dumbbell weight range and amount of cardio machines offered. Otherwise, if the hotel doesn’t have enough to get you through your workout, you should inquire about local gym affiliations and demand package discounts in your initial reservation. You’ll be surprised what hotels will discount in order to earn your business.
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Gina Aliotti-Silva is a top IFBB figure competitor, personal trainer, nutritional consultant, author and entrepreneur.
You can get more great tips and useful information at her website, ginaaliotti.net