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Periodisk fasta i kombination med styrketräning ökar muskelmassa och minskar fettvikt hos yngre vuxna
Halmstad University, School of Business and Engineering (SET).
Halmstad University, School of Business and Engineering (SET).
2011 (Swedish)Independent thesis Basic level (degree of Bachelor), 10 credits / 15 HE creditsStudent thesisAlternative title
Intermittent fasting and resistance training increase muscle mass and reduces body fat in younger adults (English)
Abstract [sv]

Sammanfattning

Bakgrund: Dagens stillasittande livsstil med ökat intag av energigivande ämnen resulterar i ett konstant anabolt hormonellt påslag. Detta leder till ökad övervikt och andra välfärdssjukdomar. Det rekommenderas att individer håller sig till en hög måltidsfrekvens med jämna mellanrum under dagen. Detta har börjat ifrågasättas med konkurrerande alternativ som involverar en tidigare samhällslivsstil så långt som 10 000 år sedan, då måltidsfrekvensen inte kunde planeras på samma sätt som idag.

Syfte: Syftet är att under sju veckor undersöka effekten av två stycken veckovisa 24-timmars periodiska förbud mot intag av energigivande ämnen, med implementering av fysisk styrketräning och dess effekt på lean body mass (LBM) och fettvikt hos yngre individer.

Metod: Två separata 24-timmars perioder av fasta i samband med tre separata styrketräningstillfällen genomfördes per vecka under sju veckor. Kroppsmått gällande kroppsfett i procent, fettvikt i kilogram (kg), kroppsdimensioner i centimeter (cm), LBM och total kroppsvikt i kg togs innan och efter studiens genomförande. Sju deltagare (två män och fem kvinnor) slutförde sitt deltagande i studien.

Resultat: Samtliga deltagare ökade i LBM, med en medelökningen på 1,3 kg. Den största ökningen var 2,6 kg, och återfanns hos två deltagare. Samtliga deltagare minskade sitt procentuella kroppsfett. Den högsta minskningen var 4,8 %, den lägsta minskningen var 1 %. Medelminskningen i fettvikt var 2 kg hos individerna. Den största minskningen av fettvikt var 4,2 kg, och den lägsta minskningen var 0,64 kg.

Slutsats: Periodisk fasta under två stycken 24-timmarsperioder per vecka kan fungera som ett verktyg för att minska fettprocent/fettvikt och samtidigt öka muskelmassan om det görs i kombination med tre stycken styrketräningstillfällen under samma vecka. Denna slutsats ifrågasätter äldre forskning och påståenden om vikten vid att hålla en hög och jämn måltidsfrekvens.

Abstract [en]

Abstract

Background: Today's sedentary lifestyle with increased intake of energy giving substances results in a constant anabolic hormonal onset. This leads to increased obesity and other lifestyle diseases. It is recommended that individuals adhere to a high meal frequency at regular intervals throughout the day. This has been questioned with competing alternatives involving a former lifestyle as long as 10 000 years ago, when the meal frequency could not be planned in the same way as today.

Objective: To investigate the effects of two 24 - hour periodic total restriction of consumption of energy giving substances, with the implementation of physical strength training and its effect on lean body mass (LBM) and fat mass in young individuals.

Method: Two 24 hour periods of intermittent fasting in combination to three separate weight training sessions took place weekly for seven weeks. Body measurements involving body fat percentage, fat mass in kilograms (kg), body perimeters in centimeters (cm), LBM and total body weight in kg was measured before and after the study. Seven participants completed the study. The group included two men and five women (n = 7).

Results: All participants increased their LBM, the mean increase was 1.3 kg. The largest increase was 2.6 kg, and was found among two of the participants. All participants reduced their body fat percentage. The highest reduction was 4.8 %, the lowest reduction was 1 %. The average decrease in fat weight was 2 kg. The largest reduction in fat weight was 4.2 kg, and the lowest reduction was 0.64 kg.

Conclusion: Intermittent fasting during two separate 24-hour periods per week can serve as a tool in reducing body fat / fat mass while increasing muscle mass if done in combination with weight training three times during the same week. This finding questions the earlier research and claims about the importance of maintaining a consistently high meal frequency.

Place, publisher, year, edition, pages
2011. , 26 p.
Keyword [en]
intermittent fasting, training, fasting, strenght training, musclemass, fatweight
Keyword [sv]
periodisk fasta, fasta, intermittent fasta, träning, fysisk styrketräning, styrketräning, muskelmassa, bevarande, fettvikt
National Category
Physiology
Identifiers
URN: urn:nbn:se:hh:diva-15688OAI: oai:DiVA.org:hh-15688DiVA: diva2:427829
Subject / course
Biomedicine Targeting Physical Education
Uppsok
Medicine
Supervisors
Examiners
Available from: 2011-06-29 Created: 2011-06-28 Last updated: 2011-06-29Bibliographically approved

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