I remember that at least once in the past, there was a thread in this forum (started by me) dedicated to strength training, bodybuilding, and exercise in general. Some of the opinions voiced there were, in my opinion, strange. Many were irrational and illogical, without any basis in fact. Furthermore, the opinions voiced on libertarian websites like LewRockwell.com about exercise are equally baffling. Instead of trying to lay down rational principles for proper exercise, like they do for economics, they take a bunch of disparate knowledge, throw it together, and call it “exercise.”
Fortunately, there is an alternative. This alternative has been dubbed “HIT” or “high intensity training.” It was initially used/discovered/invented/organized by Arthur Jones in the 1970s. Since Arthur’s ideas spilled out into the bodybuilding and exercise world, many variations have been created, but all essentially are the same: they utilize very high intensity resistance training at a relatively low volume.
Here is a good presentation for anyone interested:
Basically. The problem is that everyone wants to believe that getting fitter and healthier is about training more with less effort. Precisely the opposite is true.
I’m starting the paleo diet soon, I’m still in the process of getting rid of the grains in my house. I thought about making a post about it because it seems like something other libertarians would be interested in.
Resisting temptation, on its own, is easy enough. But when when everyone around is an enabler and pusher, it gets difficult to keep the bad stuff away.
Thanks for the video links. I’ve been strength training (NOT bodybuilding…different discipline) for a few years now using p90x…McGuff apparently doesn’t like it but it works up to a point for a lot of people. I’m ready to move on from it and form my own training program.
Interesting that McGuff mentioned that our mind is aimed (assuming evolution) towards survival and not truth. A favorite philosopher of mine, Alvin Plantinga, uses that, and I think it originated with him.
Agreed. From what I’ve heard and read, training each muscle group only once per week, with more exercises and sets, gives better results. That’s what I’ve been doing for the past several months, and it seems to work better for me.
Of course, plenty of good food and rest are also essential.
Of course the problem with HIT, as with any other magic system for exercise that is THE system in many people’s minds, is that there are a myriad of studies available showing one can achieve greater fitness, however that is defined, through a number of different training protocols. And since fitness goals differ, suggesting one mode of exercise for all goals is quite simply wrong, and obviously so. For general fitness any workout program that is not out and out retarded is going to ‘work’. Any workout regimen with a decent balance of volume and intensity in both anaerobic and aerobic work coupled with a healthy diet will lead to greater ‘fitness’ in the general sense. The optimal balance of volume and intensity can be affected by everything from a person’s individual tolerances for each to their schedule and what they can fit into it.
Bottom line, advocating for one particular mode of training is nonsense. HIT vs 5x5 vs HST vs MaxOT vs this vs that and vs the other is pure wanking BS. And overly committed advocates for HIT aren’t HITards for nothing. Bottom line, anyone who prescibes a fitness ‘solution’ before hearing any individual’s particular problem to be solved is missing the main point: goals and abilities differ among individuals.
You should paleo diet if you aren’t exercising. You should eat 50/50 protein and carbs from clean sources if you’re going for the fitness look. Don’t worry about eating fat. You get plenty from all the good stuff you’re eating.
Example meals:
Chicken Breast, brown rice
Lean ground turkey, sweet potatoe
Lean ground beef, oatmeal
Lean fish (tuna prolly), red potatoes
Snacks:
Apple and protein shake
Yogurt
Cottage Cheese (before bed)
If you eat 5-6 times a day, you’ll get better absorbtion of your food. So do that too. Plan everything out in advance. Don’t go to subway.
Good advice. Don’t forget the nuts/beans/legumes. I haven’t researched fish too much but I know there’s a lot of other good ones. They’re generally out of budget for me, plus the wife doesn’t like it that much, so…
Subway might actually be good compared to how some people eat. Sometimes it’s easier to take baby steps until your diet is a lot better.
"Good advice. Don’t forget the nuts/beans/legumes. I haven’t researched fish too much but I know there’s a lot of other good ones. They’re generally out of budget for me, plus the wife doesn’t like it that much, so…
Subway might actually be good compared to how some people eat. Sometimes it’s easier to take baby steps until your diet is a lot better." - jay
It’s actually much easier. Most people suck at estimating calorie intake and calories per plate, and in both directions. Fatties insist they’re not eating that much and ‘hard gainers’ insist they’re downing all the food they possibly can. To that end, restaurants that print calorie information are actually a good tool, even the Mcdonalds and Burger Kings. Once people realize the real calorie content of some of that food relative to daily requirements, it’s a wake up call. But simply put, expecting someone to go from a completely uncontrolled diet to one in which they’re keeping a sharp eye on macro nutrient ratios is a little stupid. Easing them into it is better. First, get them to track their current intake realistically so they know what they are currently eating. After a couple months of that is usually when you can start training people to consciously control their diet more because at that point they’re much more aware and realistic about what they’re eating. And of course many people were quite fit and athletic way before we could practically track macro nutrient intake to the gram on a daily basis, which kinda indicates that doing so would be irrelevant to most people and their fitness goals, and of much greater relevance is putting down the donuts and eating some vegetables instead and making broader changes to their eating habits.
5-6 times a day? I have heard spreading meals out like this helps your metabolism. Really? Does this mean eating more food? I have heard that eating slightly less food then normal helps extend one’s lifespan.
How many days do you guys work out? I work 4-5 days a week, 2 days I do an hour of cardio, 3 days I do an hour of cardio and lifting. Am I working out too much? I also drink lots of whey protein (syntha 6).
I do 4 times a week strength training…alternating different muscle groups. It’s been going good so far but I need to buy heavier weights since I’ve “maxed out” on the weights I have now.
I also bike 6 miles every work day (I bike to the bus stop) for my cardio.
I have no idea if this is “ideal” for me but I’m in excellent shape (doctor’s words, not mine).
I’m skeptical of the benefits of eating 5-6 times per day. Rob Wolff says there is evidence that more insulin is released when meals are that frequent, and as a result your insulin sensitivity can be negatively effected. Not to mention how difficult and time consuming eating six meals a day is.
“I’m skeptical of the benefits of eating 5-6 times per day. Rob Wolff says there is evidence that more insulin is released when meals are that frequent, and as a result your insulin sensitivity can be negatively effected. Not to mention how difficult and time consuming eating six meals a day is.”
I have hypoglycemia caused by hyperinsulinism which makes simple sugars drop my blood sugar down really low. My doctor recommended eating 5-6 times a day with a high-protein low-carb diet and I’ve never felt better. This just seems to stand against what this Wolff fellow says. Eating frequently helps keep blood sugar to normal levels (at least for me.)