In Fitness and in Health
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The trouble I have with diet is that there's a lot of unsupported opinion that's bandied around as scientific fact. From what I can gather:
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There doesn't appear to be any evidence in favour of low fat or low carb diets being superior in weight loss. Despite eating carbs, I'm down about 25 lbs this year.
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Total calories do matter.
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Meal timing and frequency doesn't make any real difference.
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Protein requirements for a novice strength athlete are about 1.7 or 1.8 grams per kilogram, a little under the 1 gram per pound figure that's banded around. Experienced or advanced athletes need less, around 1.2 grams per kilogram.
If you're interested in things with supportive research, then there's the Portfolio diet, which is effective against cholesterol; the DASH diet, which is for high blood pressure; and the Diogenes study, which was a European study into sustainable approaches to weight control.
I'm not entirely unconvinced by BMI in my old age. There have been a few studies that suggest the upper limit of lean mass in a drug free trainer is an adjusted FFMI (fat free mass index) of 25. That's calculated by working out the BMI without any bodyfat, and then applying a height normalisation factor to it.
For someone of my height (6'3" / 1.9 metres), that would work out as a limit of around 88 kg, and possibly less. So getting into the obese category would mean I'd be carrying at least 20% bodyfat, which is a bit more than is strictly healthy.
OK, if you're living on a diet of steroids then you can surpass that. But I remain to be convinced that's a healthy lifestyle choice.
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I wouldn't dismiss low carb diets as not being backed in science, there is a huge body of science supporting them. The issue with nutritional science is that results are so broadly multifactorial and physiologies are so diverse that its been impossible to reach a consensus. There are numerous paths to transformation.
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I have worked with hundreds of people on diets and exercise plans and one thing rings true - there is no one size fits all. The first thing I have anyone do is to "clean it out" for 30 days - no grains, no dairy, just meat, seeds and veggies and a little Fruit.
After 30 days, add in small amounts of grains or dairy and see how your body reacts - if your gut isn't messed up, these things are probably fine in small doses. I don't prefer calorie counting as it's easy to limit calories when you are not eating simple carbs (breads, pasta, rice, etc..) - it's actually "hard" to eat 2000calories of meat and veggies. Then you throw your body into calorie storing and you won't lose anymore weight.
My body dosnt do well with paleo - in order for me to have energy to lift (dynamic lifts and squats, not isolation or bodybuilding lifts) I need to up My fats too much and I store extra weight. I do much better on a zone prescription of around 19-21 blocks. It is an archaic approach, but its super easy to weigh and measure fruits and veggies instead of trying to count micronutrients.
For weight loss, we usually go 0.75 grams of protein per pound of lean body mass and zone it based on the blocks needed to fulfill the Rx. For athletes looking to advance in performance or build lean mass, we up it to 1.0-1.25grams pro per 1pound lean body mass.
As for workouts, losing weight will take time and volume, and too much time spent either on long slow cardio OR low volume high weight reps will cause decreases in fat loss - we need a good mixture. Think Monday heavy weight (20-30 minutes) then Tabata body weight movements or running/rowing/biking for 4-8 rounds. Tuesday moderate anaerobic output + moderate aerobic output (think long interval training where the work is performanced at a high output and the total time is 30 ish minutes (my
Favorite is 800m run / 400m run / 200m run rest 1:1 after each round x 3). Wednesday Moderate weights and 10-15 minutes of cardio (circuit training is better for aesthetics than simple state cardio IMHO) - rest Thursday and repeat cycle. Plyometric and calisthenic work is great for building lean muscle but lean muscle ain't worth crap if you don't have strong bones and joints from heavy weightlifting to support the frame.Just my 35cents lol sorry for the long post and any misspellings - on my
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I'll also add that if you have a buddy that's really into working out, just do what he/she does with them
I can dissect all my workouts I've done over the last twenty years, but honestly, the best shape I was ever in was when I was routinely training with a guy that was 6'3", 230lbs, and could squat 6 plates on each side all day long
You just wind up pushing each other into great shape
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Always great advice!
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I'll also add that if you have a buddy that's really into working out, just do what he/she does with them
I can dissect all my workouts I've done over the last twenty years, but honestly, the best shape I was ever in was when I was routinely training with a guy that was 6'3", 230lbs, and could squat 6 plates on each side all day long
You just wind up pushing each other into great shape
This is what I always had in Florida. There were 4-5 of us that went to the gym to lift and to play indoor racquetball 4-5 times a week. It's so much easier to stay on track when you have people pushing you to be better. And of course there's a little competition there too.
I have one buddy that could potentially work out with me but we have different schedules and we're both out of town a lot.
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The other thing that's worked pretty good for me is either working out at home or working out someplace where it's really convenient. That way, on days you're not particularly motivated to work out, you can use it as an excuse to procrastinate other things
I've personally found that consistency in doing your workouts (not necessarily doing the same thing day after day, month after month) is more important than what your workout actually is
It's not an accident that I work out about the same time the dog needs to take a gigantic shit every day
And if you guys rat me out to Jody I'll kick your ass
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Interesting article about dieting
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
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Interesting article about dieting
http://www.simplyshredded.com/layne-norton-the-most-effective-cutting-diet.html
Thanks. Very informative article.
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cutting carbs is always a good thing to do when you want to lose weight.
i for myself though, i don't step on scales…the mirror is my scale. if i'm not satisfied with what i see, i know i have to do something again or a bit more again. scale just shows numbers which don't reflect the real you.
also i think that that whole bmi thing is fecked. it doesn't represent anything good...so i wouldn't listen to that at all!carb 4cal per gram
fat 9cal per gramtry cutting fats and see how much easier it is to cut weight… a lb of lean chicken is something like 600 calories. a lb of fatty pork is closer to 1200.
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Dietary fat consumption doesn't make you fat. That's why Atkins and all similar low carb diets are so successful. Carbs can make you fat. A calorie isn't always simply calorie, metabolism is far more complicated than that b
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Dietary fat consumption doesn't make you fat. That's why Atkins and all similar low carb diets are so successful. Carbs can make you fat. A calorie isn't always simply calorie, metabolism is far more complicated than that b
too much dietary fat consumption can make you fat.
"a calorie is a calorie" doesn't always work, but often times- its got the right message.
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Finally back at it. After a week long work trip that left absolutely no room for exercise or eating clean, I'm getting back into my routine. Also, I ordered a kettlebell for my place. I'm on week two of Skogg and it's getting tough with this 12kg bell.
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Wait till level 3
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Finally back at it. After a week long work trip that left absolutely no room for exercise or eating clean, I'm getting back into my routine. Also, I ordered a kettlebell for my place. I'm on week two of Skogg and it's getting tough with this 12kg bell.
come lift at SBWC
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come lift at SBWC
I'll keep that in mind. I have a regular gym membership at Retro Fitness right now. I know it's not the greatest but it's cheap and convenient. I'm not to the point where I want to spend the money on a higher level gym or classes yet.
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Shane, you and I are about the same body composition, or were when we started. What helped me was using a food log app on my phone. I no longer use it because I've gotten a better grasp but I was using myfitnesspal. You can also track exercise on there as well and link to other apps such as mapmyfitness which is looks like you are using based on the photo above
Knowing what I put into my body was the most important for me
Thanks for all the input guys. I started using the Lose It! app two months ago. I used it a lot at first but then it trailed off. I've now being using it every day for the last two weeks. I love how you can just scan the barcode of anything and it has the nutritional value right there. Also, being able to log my exercise and get a general idea of how many calories I can burn really helps motivate me. I also downloaded MapMyRun to track my running which is pretty nice.
I'm going to be in Toronto for the next two weeks so that will be a challenge. I don't have a gym there but I can workout in the garage and run everyday in the park. I'll probably try Tabata while I'm there. I've tried P90x before but I was too out of shape to finish most of it.
What specific foods should I be eating? Are there certain superfoods that you recommend? I've mostly been eating goji berries, chia seeds, walnuts, high protein yogurt, salad, fish, blackberries, carrots, pomegranate, apples, bananas, and protein shakes the last two weeks. I won't be changing my diet to something like Paleo or anything, just because I want this to be a life long thing. But breads, sugars, sodas, chips, fried foods, are starting to become a less than once a week treat. y main problem with diet is late night snacking. I work and stay up late, like 3-5am, almost every night. So about 3-4hrs after dinner I start wanting something to eat and the last thing I want are veggies. So that's been the main struggle so far.
chicken
cottage cheese
almonds
kefir
brown rice/whole grain bread (there is protein in whole grain bread)
bananas with peanut butter
pickles (if you ever cramp up due to lack of electrolytes… just watch overall sodium intake)
broccolisugars aren't satan. They have uses- i.e. to get energy pre and during your workout. also, a mix of carbs, protein and leucine after working out has an optimal effect in terms of muscle building ==> PB&J sandwiches post workout
