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Fitness/Diet Accountability Thread
- Thread starter YorkieGal
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WHO says we should eat bugs; I believe people need fruit, vegetables, & meats ( or just be vegetarian/vegan). Saying vegetables aren’t good is probably NWO propaganda.
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Those seem to be more accurate than electrical body impedance.
Recently I've been leaning into the Covert Bailey formula and a tape measure, it seems to be more consistent than BIA. At least in my experience, it seems exercise can interfere with BIA measurements. I suspect its due to movement of fluids around muscle tissue.
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Yesterday I walked for about 35 minutes on a treadmill. Then we went and did another sauna session.
Body fat seems to have fallen a little bit compared to a few days ago (the Covert Bailey method says I'm at 21.85 percent body fat, and BIA measurements are more or less similar), and weight is about 173.5, which is making progress. I've definitely gained some muscle mass compared to nearly two months ago when I started, perhaps about 3 pounds, and I've also lost some fat (I was at 177 and 25 percent body fat).
I recently read that one reason people may have trouble keeping weight off, is due to pesticides accumulating in fat tissue that is released during fat loss, that suppresses the thyroid. Sweating is one way to get rid of some pesticides. Another is blood donation.
I ordered a sauna shirt off Amazon on sale, just to try to generate more sweat when walking.
I've also ordered some new athletic shoes. I've been wearing my Tesla shoes on the treadmill, they were a brand that I found on Amazon I bought several years ago (I see they recently changed the name, maybe to avoid a lawsuit). They are inexpensive Chinese built shoes, but are decent quality:
They are "minimalist" shoes, they don't have alot of padding on them, and feel like wearing mocassins or socks. The shoes I ordered are another "zero drop" type with no heel, so I'll have to check those out too and see how they work. These make a huge difference in terms of walking and standing posture, in not producing stress on the knees, hips, or lower back, since there's no anterior pelvic tilt (usually I go barefoot indoors, it's better for your feet and your posture).
Though I do have some shoes that have heels, I've been trying to transition to wearing the zero-drop style shoes and sandals. It takes time, however, as most of our lives we've spent walking around in heels, and this type of shoe takes strength in the bones and tendons of the foot and ankle.
Body fat seems to have fallen a little bit compared to a few days ago (the Covert Bailey method says I'm at 21.85 percent body fat, and BIA measurements are more or less similar), and weight is about 173.5, which is making progress. I've definitely gained some muscle mass compared to nearly two months ago when I started, perhaps about 3 pounds, and I've also lost some fat (I was at 177 and 25 percent body fat).
I recently read that one reason people may have trouble keeping weight off, is due to pesticides accumulating in fat tissue that is released during fat loss, that suppresses the thyroid. Sweating is one way to get rid of some pesticides. Another is blood donation.
I ordered a sauna shirt off Amazon on sale, just to try to generate more sweat when walking.
I've also ordered some new athletic shoes. I've been wearing my Tesla shoes on the treadmill, they were a brand that I found on Amazon I bought several years ago (I see they recently changed the name, maybe to avoid a lawsuit). They are inexpensive Chinese built shoes, but are decent quality:
They are "minimalist" shoes, they don't have alot of padding on them, and feel like wearing mocassins or socks. The shoes I ordered are another "zero drop" type with no heel, so I'll have to check those out too and see how they work. These make a huge difference in terms of walking and standing posture, in not producing stress on the knees, hips, or lower back, since there's no anterior pelvic tilt (usually I go barefoot indoors, it's better for your feet and your posture).
Though I do have some shoes that have heels, I've been trying to transition to wearing the zero-drop style shoes and sandals. It takes time, however, as most of our lives we've spent walking around in heels, and this type of shoe takes strength in the bones and tendons of the foot and ankle.
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I think it's due to the influence of the book "Born to run", a 2011 book by Christopher McDougall, that featured, among other things, the Tarahumara, a tribe indigenous to northern central Mexico, who typically run long distances barefoot or in very basic sandals (often made from recycled tires). Part of their success as runners is that it uses less energy to run barefoot, and results in less injuries.
There was also an Italian-American podiatrist, Nicholas Pedicini, that thought that shoes with heels were bad for the knees, hips, and back. He wrote a book in the 70's called "the barefoot way".
I encountered both years ago and that got me interested in trying this type of shoes. I also started wearing sandals more often, and not wearing shoes indoors. I even made a pair of my own sandals, styled off the Tarahumara huaraches. My feet improved a great deal as a result, but I haven't gone completely 100 percent to this type of shoe yet. Still working into it.
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timewerx
the village i--o--t--
One of the workouts I do is stationary jogging while holding on to some small dumbbell weights at the balcony of our apartment with hard tile floor.
I initially did these workouts barefooted because it felt easier than if I wore anything on my feet. But my joints became sore so I started wearing shoes with extra insoles added. It eliminated soreness eventually.
And then I wanted to extend the length of this workout session or increase intensity, I remembered how doing it barefooted made it feel easier. So I went back doing it barefooted. Joint soreness did not return so I assume my joints have gotten stronger since.
Long story short, doing it barefooted allowed me to do the workout for longer periods of time. It seems so much easier to stay balanced barefooted and consequently waste no energy trying to stay balanced.
My best "running shoes" is a snugly-fitting dirt cheap foam rubber shoes that looks like reef shoes. Feels just like running barefoot. I don't actually use the shoes for any longer distance running because I fear it will wear out incredibly fast.
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Stationary jogging has different mechanics. Jogging barefoot (or in zero drop shoes), the foot should initially touch down on the front or middle of the foot. The arch of the foot absorbing the shock, and the ball of the foot and toes creating forward propulsion, pushing against the ground. However, it takes a strong foot to be able to do this for any length of time, and undertaken with too much enthusiasm, can result in injury. It takes years for structures of the foot and lower leg to adapt to the increasing shock. But it will spare the knees, hips, and back over the long run.
I don't jog as my legs are short and it's just not enjoyable for me (neither is the eliptical machine, really, an eliptical really crushes my legs, there's nothing gentle about it at any speed). I am not a runner in my physique. However, being barefoot or wearing even a basic shoe just helps even doing something simple like standing around.
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timewerx
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I also run in the basement parking lot of our building. I also do the same foot work when stationary jogging.
It took me several months to adapt. You would also need strong aerobic and leg vascular foundation and I already gained this from few years of cycling prior to running. It also helps to have little weight. It really pays to lose weight.
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My weight now is around 173-175, body fat is about 21.85 according to the tape measure, and the fat analyzer is about the same. This took alot of effort- several months to go down from 25 percent body fat to around 22 percent. My diet was fairly good to begin with, it was mostly down to becoming more aware of the calories I was consuming, and decreasing the consumption of grains slightly and increasing protein consumption (swapping a snack of a slice of bread or a rice cake, for some soy milk, for instance), and becoming more physically active
I'm going to try increasing my calories from about 1550 per day to 1700 to see if I can't get better results building muscle.
I'm going to try increasing my calories from about 1550 per day to 1700 to see if I can't get better results building muscle.
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timewerx
the village i--o--t--
When I began my journey to weight loss, I took a different path than I'm doing now.
In fact, I ate more back then, no intermittent fasting and ate whenever I'm hungry. I did not do any dieting at all. I did it purely through 7 hrs of cycling each week, 1 hr each day. I went from 145 lbs to 118 lbs in just 8 months since quitting the sedentary lifestyle.
Many years back, I also tried to lose weight with strength-resistance training to build muscles. I did grow bigger muscles but did not lose a single lb of weight. I think long cardio exercise is unanimously the best way to lose weight. Don't quit strength exercises though as they remain important in having strong bones, stronger muscles, and "age-proofing" yourself.
I had a different reason for taking up intermittent fasting and it's mostly to get rid of migraines and it worked and I received more than just getting cured of migraines. I recovered faster from exercise and avoided muscle soreness. It seems that elevated ketones in the blood speed up muscle regeneration after exercise.
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With the higher calorie intake, I leaning more into carbs (mostly from foods like sweet potatoes, carrots, and rye bread), it does seem to be easier to do more extended cardio, with less fatigue, and I had more energy in my resistance training. I am also continuing to experiment with 2 tsp pure glucose powder taken before a cardio session. Today I burned about 250 calories on the treadmill, walking for a total of about an hour.
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timewerx
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Your body will eventually adapt to extended cardio without help from glucose or sugar or any carbs.
The problem with loading up on carbs before an exercise is that you're preventing adaptations to ketosis. You may have elevated levels of ketones but still not high enough to be in the state of ketosis.
Ketosis will help prevent loss of muscle mass (which is exactly what you need), reduce/prevent soreness, and hasten recovery.
But ofc, like every good things, there's a waiting (adaptation) period of at least couple of weeks during which time, your workouts is going to feel harder if you're not used to exercising on an empty stomach or in a fasted state.
But the payout will be worth it. Once you get these adaptions, working out longer is going to feel easier and adaptions to increased workload will also happen a lot quicker.
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6g of pure glucose isn't going to take you out of ketosis if you are burning 100 additional calories. I checked my ketones after a walk, and it's still at 1.25 mmol/dL, which means that my body was actually burning substantial amounts of fat during exercise. That little bit of sugar meant I was able to power through that walk without fatigue.
I'm trying to offset a drop in blood sugar that would occur during exercise, so that the liver doesn't tap into muscle through gluconeogenesis. Gluconeogenesis must use protein to create sugar, it uses fat also but it is a more supportive role.
Another thing you can use is glycerin or glycerol. It can also be converted into sugar by the liver, so the body doesn't use it's own stores of protein (muscle). It's popular as an exercise supplement as well. It needs to be food safe glycerin, though.
I haven't experienced that for myself. You can gain muscle on a low carb diet or a cut (provided you have enough body fat and protein in your diet and aren't completely fasting), it just doesn't tend to be optimal.
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timewerx
the village i--o--t--
It sounds like you're getting misleading information from products who are only after making money.
Take it from me who burns over 3,000 Calories in just a single, non-stop workout in a fasted state each week.
Yet, I'm actually gaining weight in lean mass (no change in body fat %) since I started including strength-resistance training in my weekly schedule.
The muscles have their own supply of glycogen apart from the liver and that supply is 4x that of the liver or 1,600 Calories and that's A LOT. If that's not enough, the body makes protective adaptations to muscular catabolism when you exercise in a depleted state.
I achieve ketosis via intermittent fasting. I have a high carb diet of around 300g of carbs each day.
I simply have a non-eating period of 12 to 15hrs between dinner and lunch the next day (no breakfast) and exercising during that period. High intensity workouts in the weekdays and long cardio in the weekends.
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Dextrose is cheap as far as supplements go. Here in the US you can buy a bag for a few dollars. It's also widely used in the fitness scene here, especially among bodybuilders.
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timewerx
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Many of the articles I read would recommend eating sugar/carbs after a workout to build muscles but not before (unless you're burning huge amount of calories in your workouts which does not apply in your case).
The body do need sugar/carbs after an intense workout (for the insulin release) to help in muscle tissue repairs and muscle building/increase in lean mass. I do this too.
The problem is that even if you ate sugar before a workout, you'd still need another helping of sugar after an intense workout. You're giving yourself two insulin releases which can make it more difficult to lose weight / body fat and potentially increase insulin resistance which is a bigger problem.
When I used to carb/sugar load before workouts and managed to lose a lot of weight, I was also burning over 700 Calories in the one cardio session each day.
But when the workout went longer than 1 hour, I started experiencing "crashing" or low blood sugar effect as the insulin release due to sugar loading before workout caused low blood sugar.
There are two ways to avoid it. Either take small sips of drink or small bite from workout bars that has sugar in it even throughout the workout session. OR get yourself adapted to keto metabolism. But when you consider overall health consideration, it would be healthier to go the keto option. NOT necessarily through keto diet, it can be achieved simply by working out in a fasted state. But make sure to eat right after the workout with protein and carb-rich meal and it wouldn't so bad if you also ate sugar at that time.
But take my advice with caution. While I eat sugar, I also burn lots of Calories each week in exercise. A total of 3 hrs high intensity weight lifting sessions and up to 8 hrs of long cardio sessions in cycling and jogging. 11 hrs total of exercise each week.
I would probably eat a lot less sugar if I'm working out only 2 hrs each week.
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The past week or so my fat loss has been more or less plateaued, despite eating at a calorie deficit. I was getting frustrated, and it seemed like my base metabolic rate wasn't exactly lining up with the calculated rate. So I started doing more research on boosting metabolic rate, and I came across some information about using foods like vinegar in water for fat loss. I also started taking black cumin, and drinking about a teaspoon of vinegar in a glass of water three times a day. I also started supplementing with kelp for iodine. And today it seems like body fat is starting to trend downward, though it's so cool in my apartment I'm going off tape measurements only, as the electronic fat analyzer doesn't work well in cold weather.
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timewerx
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Consider giving some of my advice a go. Like not eating anything (zero calories) before and during exercise and lengthening your cardio workouts.
Post Covid-infection last 2020, I gained weight from 118 lbs to 145 lbs. What drove my weight back down to 118 lbs is doing long cardio workouts in a fasted state with my last meal being 10 hrs before the workout and zero calorie intake during the workout session(s).
You may want to avoid acidic foods (like vinegar) when you're working out because it can negatively affect muscular performance and recovery.
It's not difficult at all to do long workouts fasted when your body has adapted to it. I even do it with high intensity strength workouts. It gets to be amazing. Sleep is incredible. There's hard science behind these outcomes.
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I have been tracking my activity levels. On days off, my non-exercise activity increases, whereas on days I do alot of cardio, my non-exercise activity appears to decrease. It was surprising to see, actually, but it's definitely there. The difference is several thousands steps.
Another issue I am having is that extended cardio can make my feet sore.
That's why I'm looking at other approaches.
This is also an interesting video, it's referencing a study investigating how caloric restriction influences metabolic changes in the brain. In this study, it actually changed the brains of mice fed diets higher in fat, but calorie restricted. Their metabolisms were essentially damaged by caloric restriction. But the group eating a low-fat diet had less damage. I think this is interesting because I've always assumed body set point was due to body composition, not changes in the brain.
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