節食一定掉肌肉？ - 健身

https://www.reddit.com/r/AdvancedFitness/comments/3uw3v9/research_review_
3_is_it_possible_to_increase/

這篇討論整理的不錯

RT = Resistance Training
CR = Caloric Restriction
FM = Fat Mass
FFM = Fat-Free Mass

It is consensus in sports exercise academia that RT is a good way of
preventing muscle atrophy during fat loss regiments
(Garthe et al 2011, Sundgot-Borgen et al 2011, Stiegler and Conliffe 2006,
Trexler et al 2014) and aging (Hoffman, Peterson et al 2011).

Without RT, fat loss has the potential to become weight loss (loss of FM and
FFM) in untrained or obese subjects
(Stiegler and Conliffe 2006).

Some studies have shown that athletic subjects with previous RT experience can
gain muscle mass in a caloric restriction if combined with a RT protocol
( Garthe et al 2011, Paoli et al 2012 ).

Edit: Here's a recent 2016 study showing increases in FFM and decreases in FM
for untrained subjects during CR. Protein intake is highlighted as an
important factor in LBM increase

Conclusions (拮取重點)

In summary, studies on elite athletes and the untrained show subjects are
able to gain FFM in CR with RT.

Studies on the sedentary, untrained, and obese show that these populations
can lose significant amounts of FFM during CR with RT.

For now, it seems like FFM can be increased in CR in some populations with
rigid exercise programs and controlled diets.

後面還說明，如何在CR中維持/增加肌肉的建議，大家可自行參考
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個人總結如下

CR的過程中，若能保持一定的重訓量，以及足夠的蛋白質及營養
是可以維持肌肉、甚至有增肌的效果


為何我一直鑽研這些文章？

因為在減脂期的時候，大家可以好好參考，利用CR來減脂又留住肌肉
我並非鼓吹節食或CR，而是希望能打破CR就意味著掉肌肉的迷思
之前板主也說我拿不出證據，所以我補充了一些資料與文獻
斷食與節食也都算是一種形式的CR，這些文章也呼應了斷食、節食不見得就一定掉肌肉
也呼應了之前jack大的一系列掉肌肉文章。


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