间歇性禁食（routine periodic fasting）

间歇性禁食能： 1. 降低心血管系统疾病和糖尿病风险 2. 调节胆固醇水平，促进身体利用脂肪作为能量来源 3. 显著增加生长激素分泌，促进代谢 很多宗教，减肥方案，和政治抵抗里都用到禁食。最新的Intermountain医学中心心脏研究所的研究表明周期性的禁食有益健康，特别是心脏健康。 今天，美国犹他州Intermountain医学中心心脏研究所的研究人员报道：禁食不仅降低冠心病和糖尿病的风险，还能显著改变血液胆固醇水平。众所周知，胆固醇是导致冠心病和糖尿病的重要风险因素。 这个新的研究在已经发表的2007年的基础上为禁食降低冠心病提供了新的证据。在美国，冠心病是男性和女性的第一死因。新的研究里表明：短暂禁食能降低心血管系统风险因子：例如甘油三酯，体重，和血糖。 这个最新的研究发现在２０１１年四月三号新奥尔良的美国心脏协会年会上发表。 这项研究的主要负责人和Intermountain医学中心心脏和遗传流行病学研究所主任Benjamin D. Horne博士说：“这些新的研究表明我们以前的研究发现并不是偶然。这些在不同组群的病人的研究证实了禁食对降低这些常见疾病的作用，并为我们的研究提出了新的问题：禁食只是降低疾病风险还是禁食本身就是一种健康的生活方式？” 与该小组以前的研究不同的是：这个新的研究记录了人体对禁食期的生理反应。研究对象的低密度脂蛋白－胆固醇（LDL-C,“坏”胆固醇）和高密度脂蛋白－胆固醇（HDL-C,“好”胆固醇）分别同时增加了１４％和６％。总胆固醇有所提高－这是研究人员所没有预料到的。 Horne博士说“禁食导致饥饿或应激，做为反应，身体释放更多的胆固醇，并允许身体利用脂肪来代替葡萄糖作为能量来源，有利于降低身体的脂肪细胞的数量。这一点很重要，因为脂肪细胞越少，身体越不容易产生胰岛素抵抗，或糖尿病。” 最新的研究也证实了以前观察到的禁食对生长激素的反应。生长激素是一个促进代谢的蛋白质。生长激素保护肌肉和促进代谢平衡，禁食能诱导并促进生长激素的这些作用。在禁食的24小时里，女性生长激素的水平增加了１３倍，男性增加了２０倍。 在最新的这项试验里，研究者观察了禁食对２００名Intermountain医学中心的病人和健康志愿者。同时有另外一项试验观察了禁食对３０名病人的影响。这些病人在２４小时内只喝水，没有进食其他任何食物或饮料。禁食完后，这些人又进食常规饮食并被监测另外２４小时。血样标本和其他体检指标被采集用来评估心血管系统疾病风险，代谢性疾病风险，和其他健康指标。 尽管这些研究的发现另研究人员惊讶，现在就推荐周期性禁食还为时尚早。身体对禁食的反应和禁食对健康的影响还有待更多的研究来证明。Horne博士相信，周期性禁食有可能有一天被纳入预防糖尿病和冠心病的治疗方案。

Study finds routine periodic fasting is good for your health, and your heart Fasting found to reduce cardiac risk factors, such as triglycerides, weight, and blood sugar levels Murray, UT (4/03/11) – Fasting has long been associated with religious rituals, diets, and political protests. Now new evidence from cardiac researchers at the Intermountain Medical Center Heart Institute demonstrates that routine periodic fasting is also good for your health, and your heart. Today, research cardiologists at the Intermountain Medical Center Heart Institute are reporting that fasting not only lowers one's risk of coronary artery disease and diabetes, but also causes significant changes in a person's blood cholesterol levels. Both diabetes and elevated cholesterol are known risk factors for coronary heart disease. The discovery expands upon a 2007 Intermountain Healthcare study that revealed an association between fasting and reduced risk of coronary heart disease, the leading cause of death among men and women in America. In the new research, fasting was also found to reduce other cardiac risk factors, such as triglycerides, weight, and blood sugar levels. The findings were presented Sunday, April 3, at the annual scientific sessions of the American College of Cardiology in New Orleans. "These new findings demonstrate that our original discovery was not a chance event," says Dr. Benjamin D. Horne, PhD, MPH, director of cardiovascular and genetic epidemiology at the Intermountain Medical Center Heart Institute, and the study's principal investigator. "The confirmation among a new set of patients that fasting is associated with lower risk of these common diseases raises new questions about how fasting itself reduces risk or if it simply indicates a healthy lifestyle." Unlike the earlier research by the team, this new research recorded reactions in the body's biological mechanisms during the fasting period. The participants' low-density lipoprotein cholesterol (LDL-C, the "bad" cholesterol) and high-density lipoprotein cholesterol (HDL-C, the "good" cholesterol) both increased (by 14 percent and 6 percent, respectively) raising their total cholesterol – and catching the researchers by surprise. "Fasting causes hunger or stress. In response, the body releases more cholesterol, allowing it to utilize fat as a source of fuel, instead of glucose. This decreases the number of fat cells in the body," says Dr. Horne. "This is important because the fewer fat cells a body has, the less likely it will experience insulin resistance, or diabetes." This recent study also confirmed earlier findings about the effects of fasting on human growth hormone (HGH), a metabolic protein. HGH works to protect lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods, HGH increased an average of 1,300 percent in women, and nearly 2,000 percent in men. In this most recent trial, researchers conducted two fasting studies of over 200 individuals — both patients and healthy volunteers — who were recruited at Intermountain Medical Center. A second 2011 clinical trial followed another 30 patients who drank only water and ate nothing else for 24 hours. They were also monitored while eating a normal diet during an additional 24-hour period. Blood tests and physical measurements were taken from all to evaluate cardiac risk factors, markers of metabolic risk, and other general health parameters. While the results were surprising to researchers, it's not time to start a fasting diet just yet. It will take more studies like these to fully determine the body's reaction to fasting and its effect on human health. Dr. Horne believes that fasting could one day be prescribed as a treatment for preventing diabetes and coronary heart disease. ### Members of the Intermountain Medical Center Heart Institute research team included Dr. Horne, Jeffrey L. Anderson, MD, John F. Carlquist, PhD, J. Brent Muhlestein, MD, Donald L. Lappé, MD, Heidi T. May, PhD, MSPH, Boudi Kfoury, MD, Oxana Galenko, PhD, Amy R. Butler, Dylan P. Nelson, Kimberly D. Brunisholz, Tami L. Bair, and Samin Panahi.

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健身基础原则

健身基础词汇（提到超级组、金字塔式训练）

健身英语大全

给初学者的力量练习建议

饮食

间歇性禁食本身存在争议！

胃溃疡、低血糖、尝试新鲜食物有恐惧感的人谨慎使用间歇性禁食！

周期性的，一定时间内，保持零热量或者极低热量摄入

原文献

Mike Ling

第一天下午6点吃正常晚餐，禁食开始；第二天不吃早餐、午餐以及各种零食，但是水必须保证足量；第二天下午6点吃正常晚餐，禁食结束

1、水必须足量（白开水/柠檬水/淡盐水/黑咖啡/茶叶，根据自身实际情况选择）

2、注意补充维生素和电解质（复合维生素、盐水、补钾片等）

3、尽量零热量或者极低热量摄入

4、选择可以自行控制饮食的日子禁食，保持最佳完成度

5、出差的途中禁食也许不错，但注意补充水分足量

6、禁食的24h内避免剧烈运动（也有人建议禁食结束前1h运动，Mike Ling自己尝试过觉着用处不大）

7、禁食结束后的第一餐必须控制好，决定成败的一餐！！！！

8、禁食频率

胆固醇分“好”“坏”（虽然它是患上冠心病&糖尿病的重要风险因素）

心血管系统风险因子

生长激素【human growth hormone ，HGH】

国庆一周在老家无节操吃喝，高卡过火

早

中

晚

水分补充：主要是温开水