Here. Its a pretty good presentation. Lots of information at the end.
nandnor, I got my friend hooked on HIT (not HIIT) and he threw up half way his first workout.
Crossfit ftw.
On a side note, doing OHS makes my right hand go numb, every time. It’s so numb to the point that I’ll drop the weight. The last 3 times I’ve done OHS in my xfit workout I’ve had to switch it around and do front squats or back squats instead.
I’m pretty sure I’m pinching a nerve as the feeling eventually comes back and I feel fairly confident that I am holding the bar correctly. Any thoughts as to why my hand straight up goes numb? Literally it’s like after 5 reps of 95# and it’s done for..
[EDIT]
Perhaps this explains it,
http://board.crossfit.com/showthread.php?t=22395
I am probably doing too much weight, will have to scale back on OHS until I get my (@(# together.
Another grappler turned weightlifter reporting in.
I did Judo and BJJ for several years while working a very physically strenuous day job. Therefore I never really bothered with strength or conditioning work beyond the warmup exercises of the Judo classes - I barely had enough energy to go to my grappling classes as it was.
Then I decided to go back to school to earn my BA, and not only did I stop working so hard - I also couldn’t roll anymore(isolated rural campus w/no grappling).
Now, richer one BA degree and 40 pounds of excess fat around the midsection, I´m trying to whip myself into a good enough shape that I can go back to grappling without feeling like a total failure.
I do a mixture swimming, kettlebells, powerlifts and oly lifts(I LOVE the clean and jerk), and I´m slowly getting back into shape. Mind you, losing weight is a LOT harder for me now that I´m over 30 than it was ten years ago. If you are overweight and in your teens or early twenties, LOSE WEIGHT NOW - don’t postpone it.
I do freeweight and machine training, fairly hard, for a couple of hours a week. I also do cardio and aerobic excercises about 5-7 hours a week. I have been working out some way or another since I was about ten, I think, and tried gymnastics. I never made it in gymnastics, but I liked working out.
I’m not really intent on becoming incredibly strong or anything, but I do try to push myself pretty hard.
Interval sprints and anaerobic exercises.
Burpees are good to start with. Stay away from the aerobics if you can - if you can’t maintain intense workouts, however, just do aerobics until you build a base level of fitness.
Not only will the fat just melt off of you, you’ll be stronger, leaner, and feel like you have a lot more energy.
Best way to cure a hangover.
^
Yuck
Best way to cure a hangover.
What the hell are you drinking?
Best way to cure a hangover.
More booze. And I’m not at all joking!
Daniel, if you wanna lose slabs of fat, come live with me this summer for a few weeks. I’m starting a small fitness commune in my home. I’m not kidding.
^
Yuck
I never said they’re the most productive workouts. But if you do all the usual steps to avoid a hangover and still wake up feeling like crap then hitting the gym usually works to make you feel better.
Dondolee, my drink of choice is a vodka with a whey protein mixer, unfortunately I’ve not had the balls to try it yet so I usually go for straight vodka.
So steamed vegetables all day? I’m trying to lay off meats, fried stuff, and oily stuff.
If you want to lose weight you have to put on muscle, which you’re not going to be able to do unless you have enough protein. If you do a Google search you’ll be able to find how much protein you should be having and how often you should be having it. So, no, absolutely don’t avoid meats, there are certain ways to cook them that are better but make sure to eat plenty of steak, liver, tuna or whatever other meat you prefer. For most people, myself included, eating enough proper meals to get all of your nutrition is simply not feasible, so supplement your diet with protein shakes. All this in addition to working out of course.
In response to Snowflake, here is what Mark Rippetoe and Lon Kilgore write in “Practical Programming for Strength Training (2nd Edition):”
Insulin____. A highly anabolic hormone, insulin regulates the permeability of cell membranes and facilitates the transport of glucose and other substances into the cell. This function is crucial for recovery from training, since depleted glucose and amino acids must be replaced so that comprehensive recovery processes can occur. Animal research has demonstrated that hypertrophy can proceed in the absence of insulin, so other mechanisms are also at work, but insulin remains one of the most potent, abundant, and easily manipulated anabolic hormones.
Insulin-Like Growth Factor. IGF-1 is a peptide hormone similar to insulin in configuration. Insulin-Like Growth Factor-1 has a strong anabolic effect in both children and adults. It is secreted by the liver in response to growth hormone, and low levels of GH as well as inadequate protein and calorie intake can inhibit its release. It affects almost every cell in the body, and is a potent regulator of cell growth. Production of this hormone has been linked to weight training in a few studies, but this finding has not been consistently demonstrated. One study has shown that bathing isolated muscle cless with IGF-1 in a Petri dish induces hypertrophy, but there is no good data showing that IGF-1 can be easily and favorably manipulated with training. It has been observed that IGF-1 is found in milk, poosibly contributing to milk’s reputation as a growth food for heavy training.
That is why the famous “squats and milk” program has worked so well for so many people. Weight trainers in the 1930s and 1940s gained 20-30 lbs in a month from following the program. Squats stimulate many major muscle groups (e.g. your lower back, glutes, quads, and hamstrings), which stimulates the production of growth hormone, while the milk stimulates the production of insulin and IGF-1. Besides this, milk also contains fat which stimulates the production of testosterone. Basically, following the “squats and milk” program is like taking a safer, healthier version of synthetic steroids.
Basically, what I’m saying is that if you wanna get big and strong, carbs are your friend. In fact, if you want to get big, you want to have more insulin, so you should consume more carbs.
As for your claim that somehow eating carbs lowers your testosterone, I don’t quite get where you’re getting this information from. I guess you could draw a chain from more carbs to more insulin to more fat to more estrogen to less testosterone, but the fat in milk would also help stimulate the production of testosterone. So, on net, your testosterone levels would be minimally effected. Moreover, since insulin is in itself an anabolic hormone, trading a lot more insulin for a little less testosterone could be a good thing.
Yes I’m aware of the way the program is supposed to work. I’m merely saying that insulin secretion surpresses test and GH levels, which may be significant for some groups, while insignificant for others.
This is ceteris parabis assumption. If consuming more carbs increases insulin, which is good, but also lowers test and GH, which are also good, we have a conundrum.
http://grfx.cstv.com/photos/schools/conn/genrel/auto_pdf/InsulinProject.pdf
Actually… a lot of companies try to make you think that insulin is the holy grail, delivering not only glycogen but also protein, creatine, etc etc into the muscles. The truth is, this is completely unfounded and the way insulin works doesn’t really suggest this kind of behaviour.
Caloric measurements aside, what i’m concerned with in any weight training program is giving insulin levels a chance to come down. The issue I have with milk, having religiously consumed 1+ gallons/day, is that it stays with you forever. Your insulin levels are perpetually stable and elevated. I pointed out before that if you drink it before you go to sleep, the insulin could stay with you for 22 hrs a day.
Do this day in day out for months on end, and we get concerns about insulin resistance, as well as fat gain, since insulin is fat-sparing. The liver will also convert a large portion of the carbohydrates to triglycerides if glycogen stores are full, which then go into the blood stream and are deposited as fat (fat is deposited on a density gradient).
So, in conclusion, if you can have insulin, Test, GH and IGH-1, you’re golden. We agree. People may be genetically gifted and be capable of this. I actually think the majority of people aren’t as inhibited as I make the human body out to be, though I believe mine is. I’m throwing this information out there because I wish someone had told me about it, so that when my efforts didn’t seem to be working, I would already have had a theory as to why that might be.
Also, the (cyclic) Ketogenic diet is great for losing a lot of fat quickly. I weighed 180lbs before I started weight training, and in 1 year got up to 270 eating the 40/40/20 diet and working out four days a week. More body fat than I would care to admit, and I was certainly in denial along the way. The CKD has me dropping 9lbs in 2 weeks. I could probably drop more if I got rid of my carb-up periods.
I think its easy to get overconfident during your initial beginner’s phase because its all so easy. But the real key to long term bodybuilding is incremental progress: avoiding as many possible setbacks, such as fat gain or injury, and maintaining a managable lifestyle that will facilitate gradual improvement.
Or you could use steroids. I wish they would make steroids legal so that companies would develop safe(r) versions of them. Post biological humanism works for me too.
Anything not processed. Not just steamed vegetables. Here is a provider of clean, unprocessed seafood.
Which is addressing only the symptoms, just hacking at the branches.
Huh?
I doubt that.
Tupperware. If I have to do something all day, like program in the lab, I cook all my food the night before and stick it in tupperware. I used to rely on brotein shakes/bars for 20-30% of my calories, but its simply too expensive and nutritionally sup obtimal.
Just depends how much work you want to put into your diet. Some people have to be really really strict about what they eat to get the results they want. Its all up to you and your genetics.
“Your body shuts itself down if you restrict calories.” - Snowflake
Your metabolism can slow, your body does not ‘shut down’. When your body shuts down, you die. When you’re alive, your body can not violate the laws of physics, so unless you have a space-time anomaly stashed in your digestive system pumping matter and energy in from another universe, eating less than you burn will let you lose weight.
“Raw calories don’t matter. Its the hormones that determine if you deposit fat.”
This is by far the most ridiculous statement I’ve yet read on these boards. Insulin does not violate the laws of thermodynamics, human beings are not magical machines that are immune to the laws of physics.
“Believe it or not, there’s actually an obesity problem in countries where people are eating less than 2000kcal/day. They’re basically eating only rice = carbs = insulin. Seriously watch Gary Taubes on youtube. He’s very smart, honest, and thorough.”
I’m familiar with Taubes’, and he’s a moron. His calories don’t matter philosophy is a complete violation of the laws of thermodynamics. And I’m not getting into a wankfest that will have this thread buried in PubMed references of poorly designed studies on people with pathological conditions like lypodystrophy or which use self reported calorie intake so Taubes’ case can be made. The article The Energy Balance Equation by Lyle McDonald sums up the mistakes Taubes and others make nice and handily, and since you and Taubes are the ones claiming the human body is magically resistant to the laws of thermodynamics, since you are the ones claiming energy can be created out of nothing, it’s up to you to prove your case. Because the claim itself is ridiculous on its face.
I was speaking in hyperbole. Sorry for the confusion.
You know you can poop and pee out calories right? Just because you eat something doesn’t mean it gets absorbed and used by the body…
So in the in-out=accumulation energy balance, ‘out’ is equal to expenditure + excrement + whatever else. What macronutrients get used for is ENTIRELY dependent on how your hormones allocate them. But If you want to get really technical, the enthalpy of sweat droplets ought also to be counted.
But by your interpretation, you can’t explain why people who eat similar amounts of food and have similar physical outputs might have different amounts of body fat.
The burn more than you eat philosophy treats human beings like automobiles. Our energy storage process is completely hormonal. Your entire post basically just flames this idea. You present no counterarguments against the dominant role of hormones in body fat accumulation. Shrug
You know that Lyle Mcdonald advocates a ketogenic diet for pure weight loss right? From The Ultimate Diet 2.0:
McDonald also extensively discusses the role of hormones in that book. He does touch on calorie restriction but the vast majority of his discourse is on insulin/leptin/mRNA/androgen receptors. Its all really sophisticated, especially compared to Taubes.
Taubes isn’t like a super diet expert though. He’s just enough to get people started on nutritional education. But his emphasis is basically correct for a fat loss diet. He and McDonald agree. I just pointed people to Taubes because its correct in its fundamentals, breaks through the AHA nonsense, and really works for a lot of people. There was a thread on Taubes earlier, and many mises.org members posted they had lost 25+lbs since reading him.