Sun 22 Nov 2009
W.O.W. 11/22/09 (and a little NEAT)
Posted by Doug McGuff under Uncategorized
I woke at 5am and worked out at 6am before going to the ER for a day shift. This is my favorite time of the day to workout. This was a great workout with a major metabolic effect and pump. I was nearly late for work because of the “carpet time” that followed this workout.
Leg Press- up 2lbs, TUL up 10 seconds
Compound Row-up 2lbs, TUL up 8 seconds
Chest Press- up 2lbs, TUL down 2 seconds
Pullover-up 2.5lbs, down 8 seconds
Overhead Press- up 2lbs, up 6 seconds.
I have written previously about how getting stronger via HIT workouts triggers the “active genotype” which results in a spontaneous rise in activity levels or NEAT (non-exercise activity thermogenesis). Below is an abstract from a recent article that supports this notion.
J Pediatr. 2009 Oct 19. [Epub ahead of print]
High-Intensity Training Increases Spontaneous Physical Activity in Children: A Randomized Controlled Study.
Eiholzer U, Meinhardt U, Petrò R, Witassek F, Gutzwiller F, Gasser T.
Center for Pediatric Endocrinology Zurich, Zurich, Switzerland Department of Biostatistics, Institute for Social and Preventive Medicine, University of Zurich, Zurich, Switzerland.
OBJECTIVE: To test the hypothesis that resistance training may increase spontaneous physical activity in children. STUDY DESIGN: Two junior ice hockey teams were randomly assigned to unchanged training schedules (team ZSC, 21 boys; mean age, 13.2 years) or to participate twice weekly in guided resistance training for 4 months (team GCK, 25 boys; mean age, 13.4 years). Spontaneous physical activity energy expenditure (SpAEE; 3-axial accelerometry for 7 days), muscle strength, and body composition (dual energy x-ray absorptiometry) were measured at 0, 4, and 12 months. RESULTS: Baseline measures did not differ in the groups, except for higher leg and trunk strength in team ZSC. In the intervention group compared with the control group, SpAEE significantly (P
PMID: 19846114 [PubMed - as supplied
Post your WOW’s (and your thoughts).
Doug McGuff
Sorry,
I tried multiple times to attach this abstract, but the conclusion gets clipped off. The NEAT was significantly higher at 4 & 12 months in the strength trained group.
Doug McGuff
11/18/09 (10 days from previous wow)
Video of entire WOW: youtube.com/watch?v=Xg0RysEkL64
Smith squat- 335/48
up 15 lb, down 20 sec
smith press- 230/37
up 5 lb, down 9 sec
incline dumbbell curl- 40×2/40
same weight, down 9 seconds (and 2 reps, I believe)
hammer pullover- 218/67
Up 10 lbs, down 5 seconds
tricep presddown- 90/44 11 reps
down 10 lbs, up 8 seconds, up 3 reps
dumbbell heel raise- 50lb r=9.5 reps L=11
down 15 lbs, up 1.5 and 3 reps
nautilus ab machine- 165/38
same weight, down 6 seconds
Working out with a partner (not to mention being filmed) was actually a lot more distracting than I remember. I suppose this was the longest stretch of time I went without working out with a friend (or filming it for that matter).
Had difficult keeping count of reps, hence they are not all recorded in this WOW. At some point I may sit down and record the reps on video though, just haven’t taken the time to do it yet.
Overall, not a great workout. Numbers were not the issue, but I wasn’t mentally “there”. Did not as “alive” as usual either (physically) before and during the workout.
Strangely, it did not bother me then, and does not now. My body will grow when it’s supposed to, in the mean time I’ll continue chipping away at it.
I will say dinner that night (my one meal of the day, some 4 hours after the workout), was awesome. I ate at a resturaunt called “Texas De Brazille” with some friends. Incredible food, and it’s unlimited! Unlimited lamb, pork, beef, chicken, salad bar… really great food, and a nice place.
I must have had 4+ pounds of food…mostly meat. Can’t wait to god back.
In other news, I have always despised coffee. Tasted funny.
I finally decided to make some myself, and added a ton of heavy cream- holy crap, awesome!
Definitely wakes me the hell up in the morning too =).
Gonna go check out your thoughts on health care Doug, although, yesterday’s events were not pleasing =(.
-Anthony
Here’s my WOW. I can’t get a clock near me to enable me to accurately measure TUL: but they are all 10 - 12 sec raise, 10 - 12 sec lower,
Lateral pulldown 34kg (75lbs) 4 1/2 reps
Leg press 141kg (310lbs) 4 reps
Chest press 30kg (66lbs) 3 reps
Knee extension 31kg (68lbs) 3 1/2 reps
Overhead press slot 5 (don’t know weight) 4 reps
Hip adduction 18kg (40lbs) 6 reps
Biceps concentration curl 6kg (13lbs) each arm: 3.5 reps left arm, 3 reps right arm
Like others have mentioned about their wives on the previous WOW, I make good progress on the leg press and knee extension, a little progress on lateral pulldown, but chest press and overhead press I’m virtually the same for a year now. I don’t huff and puff much but that is more due to not wanting to appear ‘unladylike’. if I see the gym is empty I huff and puff more freely…though I don’t groan.
I’ve been taking 2,000 IU D3 for two years (under guidance of doctor) and getting my serum D checked regularly, also eating Paleo (hunter-gatherer) low carb for three and a half years. and I take omega-3 fish oils which provide me with just under 2,000 mg EPA and DHA per day (again under guidance of doctor). I’m 49 kgs (108lbs), 5 ft 4 ins and 56 y o. I have osteoporosis, diabetes, and a congenital heart valve defect (bicuspid aortic valve) with moderate stenosis…but I actually feel very fit and healthy !
My husband started weight lifting a few months ago (at his work gym) but he isn’t making much progress. He doesn’t appear to have the determination and I don’t know how to inspire him. Determination is very necessary in strength training I think.
Anne
Wow 11/21
Nautilus Pullover-new weight
Med-X Avenger Overhead Press- up 8lbs
Nautilus Pullover (stripped)-old weight
Nautilus Leverage Bench Press- up in weight
Hammer Leg Press- new weight and reps
Time- 10 min
Great workout! I felt like running after I was so pumped (did not, but I wanted to).
Triceps were ready to pop a hour after workout. My legs were hard like rock for the next 32 hours! I may start riding my MTB again…
Worked out today at noon, fasted for 12+ hours and continuing the fast until dinner. I was really sore from last week’s(7 days ago) little 6 workout so I did some light activity(not a workout by any stretch) in my work’s gym mid-week to loosen things up but I might have overdid it on some pull ups as I didn’t make progress on pull downs. Other than that it was a good workout with very nice progress on the leg press.
I choose to do a Big 3 plus 2 smaller exercises for a couple of reasons. 1) I wanted to give my shoulder an extra week’s rest(no overhead press) as it is bothering me and 2) I felt I needed to lower my volume to recover in a week’s time. The last week I didn’t feel that “bursting” feeling after the 5th day of recovery like I had in the past. I hope that the lower volume will speed recovery a bit. I will stick with this for a few weeks, alternating the push and pull movements so I do them every other week.
I hadn’t done Abdominal Curls or Back Extension in quite a while. I was way over 90 seconds on both previously and made a guess to get TUL in a reasonable amount. I didn’t increase enough but still felt to be a good hard workout.
Big 3 + 2(~17 minutes):
-Leg Press: Up 10# and up 2 seconds. Still over 90 seconds. Nice gain.
-Chest Press: Same weight and up 19 seconds. Hard to judge progress on this from previous since it was on a different, harder machine and it was done without overhead press preceding it. Will withhold judgement until the next time I do the same workout.
-Pull Down: Same weight and TUL. Too many pull ups hurt overcompensation I think. Felt really hard right from the get go.
-Ab Curl: Increased weight by 10# and only dropped TUL by 7 seconds. Way above 90 seconds.
-Back Extension: Up 20#(a 20% increase) and dropped TUL by 19 seconds. Still way above 90 seconds. I felt this as much on the back of my legs as I did on my back.
Still had a large metabolic effect but not quite as bad as a Big 5.
Jeet Kune Do tomorrow is the only other activity planned until next week’s workout and I look forward to a nice rest and recovery time. I think I might try doing a second dinner-to-dinner fast in a row to mix things up, warrior diet style.
Adding my wife’s workout. She was absolutely dreading going and did awesome. I always remind her that it isn’t about fun it is about getting it done! She fasted along with me and doesn’t fare as well doing it.
Big 5(10 minutes):
-Chest Press: Same weight, up 13 seconds
-Seated Row: Same weight, up 20 seconds
-Leg Press: Same weight, up 14 seconds
-Overhead Press: Same weight , up 13 seconds
-Pulldown: Same weight, up 4 seconds
Great workout with nice progress across the board. She was clearly stronger on everything.
Jeff, I understand what you mean by “warrior diet”, but I’m not sure everyone else does (especially anyone new to this site).
I think it’s more of a marketing gimmick that caught on as social language than anything too, especially since a lot of ancient “warriors” ate horrible diets of grain, bread, and salt - with Romans being a prime example, and the Mongolians (under Genghis Khan anyway) being an exception.
Anyway, I’m just nit picking =). Nice blog btw, appreciate the link. I’ll add you to mine when I get a chance.
@Jeff-By “warrior diet” are you referring to that proposed by Ori Hofmekler?
@Anthony-Nice progress on the weights. Even though the range of motion is less, the load you are handling is impressive. It would be interesting to see how you do on more full range moves like you used to do?
I have started doing fasts on Sunday nights, eating my last meal before 8 pm, and not eating till noon the next day. Any advice on these fasts, or references to articles on Devany site? thanks
For years I performed all my reps with an 18-24 second rep cadence depending on the exercise. The last couple of years my training partner and I had gone towards a 5 second postive and a five second negative. The last couple of workouts we went back to a 10/10 protocol. I had forgotten how intense this protocol can be. The metabolic effect and muscular loading are unparelled. Maybe Ken Hutchins was right, it is the ultimate in exercise protocol.
On another note, I just finished reading for the second time, Dr. Greg Ellis’s book, “The Net Carb Scam and the hazards of Carbs”. It is the only book that I’ve seen that explains how the body creates fat from carbs. In this book he says that base insulin levels in healthy individuals is 6-10 microcounts per milliliter and that at 18 microcounts per milliliter insulin’s half-maximal dose for inhibiting fat release is 18 microunits per milliliter. That is only 8 units above fasting levels. As you can see it doesn’t take many carbs to turn the fat making machinery of the body on. In obese people fast levels of insulin are at 16-20 microunits per milliliter. Meaning obese people are screwed. He also says carbs are carbs, meaning fruits and vegtables can be just as problematic as other carbs. He states that fruits and vegtables realy didn’t exist until about 10,000 years ago. He also says that humans don’t have the enzymes necessary to digest cellulose. In his opinion the high fat diet is optimal for humans and at a minimum our diet should contain 70% fat and no more than 10% carbs. Zero is best but most people can’t stick to that. I highly recommend this book.
Greg
@Anthony
@Thomas
Re: Warrior Diet. I remember reading somewhere that a person was marketting a diet that has a 20 hr fast every day with a 4 hour feeding window as a “warrior diet”. The Ori person you mentioned might be the guy, I don’t know. I don’t subscribe to this and agree it sounds gimicky(sp?). It just came to mind when I was writing it for some reason. Bottom line is that I usually don’t do 2 dinner-to-dinner fasts in a row but since I will be somewhat active both days I thought I might for a change.
@Rick,
I don’t have much advice about fasts since the concept is pretty simple. Don’t eat!
One thing I find, for sure, is that the fast is easier when I have eaten low carb and high fat. My fast today was quite easy and energizing as a result of my meal last night. Oh, and the BBS style workout at noon shut all hunger down for almost 2 hours as well.
jeff
Greg,
Great post! I enjoyed your thought my man.
Al
Greg-can you tell me which page in Dr. Ellis’s book (I have it) states that fruits and vegetables didn’t exist until about 10,000 years ago? That sounds a little off to me-by millions of years. Maybe he was talking about cooked vegetables or farming?
Something I noticed this week, thought I’d share.After only 10 min of a 4 movement workout my triceps felt like they were about pop. It would have taken me the better part of a hour of three or more tri specific lifts to get this same level of fatigue.
I have not done any tri specific work for 5 months. In the past I would spend a entire workout devoted to tris and bis. I just thought it was interesting that I am getting the same effect from 10 min done HIT style as I got from almost 60 min of HV.
Did the following on sunday, again R/P-fashion:
Lever decline press: 246 lbs - 20 reps
Lever upright row: 103 lbs - 22 reps
Lever back squat: 235 lbs - 21 reps
Lever standing calf raise: 268 lbs - 21 reps
+some testing with a few exercises I may be implementing later
If somebody wonders about the squat weight (as compared to the press), I didn’t do the execise for more then 2 years, so progress is/will be steep.
Thomas the reference about fruits and vegtables is not in the book I referenced but in his book, “Ultimate diet secrets”.
WOW Nov. 24
1 week since previous WOW
Strive parallel grip lat pulldown 110# 2:47
Life Fitness Chest Press 10# 0:51
Life Fitness Machine Row 95# (+5) 1:19 (-0:40)
Cable internal shoulder rotation left 40# (+5) 1:07 (-0:21)
right 40# (+5) 1:23 (-0:20)
This was my first day using this routine. The Strive pulldown machine is excellent. The resistance curve is adjustable and, thanks to Bill de Simone’s brilliant treatise, I have some idea of how to adjust it. I am not sure I have it at the optimal setting yet, but it is close.
I am abandoning the chest press machine. Next time I will do a decline chest press on a Hammer Strength selectorized MTS machine. This Life Fitness Chest Press has one setting with a malfunctioning adjustment and the gym management does not maintain it. The Hammer Strength machine is a lot simpler, so I hope that it is less likely to be a problem.
I do the shoulder internal and external rotations on a cable machine. Again, I use the knowledge I gleaned from Bill de Simone’s book to figure out where to stand next to the cables. I am still relatively new at this, so I stand slightly differently every time. Eventually it will become an ingrained habit for me.
My son is 13, so I read Dr. McGuff’s post with great interest. He has an athletic bent, but no real opportunity to lift weights. I am not sure if he has the discipline yet either.
Moises,
Flatterer;) Much appreciated.
Let me suggest, stand with the line of the cable parallel to the plane of your shoulders, ie, with your side to the source of the cable. Stand close enough so the weight stack engages with your lower arm at either the 10 or 2 oclock position (depending on the move) and move between 10 and 2 to line up the max moment arm with your forearm at high noon.
Too cryptic?
Bill,
I am grateful for your help. I wrongly assumed that the strongest position of my left arm (for example) was closer to 1:30 o’clock. If the strongest position is close to 12 o’clock, then it would work fine to do them with dumbbells on the floor, or lying on one’s side on a bench. It is however, a lot less awkward doing them standing up with cables. Especially the internal rotations, where you would have to lie on the arm that is moving.
Thanks for taking the time to explain this. I will adjust my standing position accordingly.
And I will continue to flatter. After having read your book (a number of times), the time I spend at the gym has been altered irrevocably. I see things with new eyes.
I have another question for you. For an unschooled novice such as myself, do you recommend the anatomy atlases you reference in the book? Or do you have any other suggestions? I would like to see the muscles, their origins and insertions.
Regarding the no-carb diet, I’d love to know how how an individual can get all of the fiber, vitamins, minerals, antioxidants, etc. from eating no fruits or vegetables. This seems to go against all common sense and lots of other evidence that support many positives things from eating good carbs. In addition, it would be interesting to see just how much one’s LDL cholesterol would increase from eating a diet mostly of fat. I think a lot of evidence suggests consuming saturated fats is not a good thing.
Dr. McGuff,
What are your thoughts regarding the immune system and intense exercise? Obviously, overtraining could lower one’s immunie system. However, if performed with adequate recovery, can HIT type exercise actually improve the immune system? Thanks.
@Jeff and others,
Art Devany recommends staying somewhat active when fasting in order to signal to the body to conserve muscle during this time. I’m planning my workouts on Saturday mornings, but my fasts to go from Sunday evening to Monday noon… should I be coordinating the two to avoid catabolism during the fasting period? (the reason previous to this, for eating 5 to 6 small meals each day was to have continuous protein provided and avoid losing muscle rather than fat)
@Rick
I like Art’s line of thinking that muscle is a “long term adaptation”, especially considering a very low or “zero” carb diet.
In other words, “catabolism” is a catchy word… and that’s about it, imo.
-Anthony
@Dave
*Regarding the no-carb diet, I’d love to know how how an individual can get all of the fiber, vitamins, minerals, antioxidants, etc. from eating no fruits or vegetables.*
Fiber is not a necessary nutrient. In fact most of it does little besides go in one end and “out” the other (along with the minimal amount of vitamins and minerals locked up in it).
In other words, there isn’t much in fiber in the first place, and then your body doesn’t have a clue what to do with it (other than get rid of it, and it has a fun time doing that).
There are no vitamins and minerals available in “fruits and vegetables” that aren’t better found in animals.
In addition, most fruits and vegetables we find today look nothing like the “fruits and vegetables” our ancestors were exposed too, “organic” included.
“Antioxidants” from fruits and vegetables are not a necessary part of the diet, and may in fact, do nothing for us.
*This seems to go against all common sense and lots of other evidence that support many positives things from eating good carbs.*
I’ve found most “common sense” ideas about exercise and nutrition, to not make any sense in the long run. In fact a lot of “common sense” directly opposes what actually works…
As far as I understand, there is no such thing as a “good carb” for humans to eat. At best, a little from foods our bodies recognize may have a neutral effect.
And as Dr. Mcguff has said before, there is no such thing as a necessary carbohydrate (regarding dietary intake).
*In addition, it would be interesting to see just how much one’s LDL cholesterol would increase from eating a diet mostly of fat. I think a lot of evidence suggests consuming saturated fats is not a good thing.*
If carbohydrates were removed from a diet and hordes of saturated animal fat were added, I’d bet a lot of cash on it going down, not up.
Then again, I’m pretty skeptical of anything a (most) doctor(s) has to say about nutrition as it relates to my heart and health.
Dave,
think about this. If one goes on a reduced calorie diet regardless of diet composition, the individual loses fat. The individual feels better and has improved blood profiles. What do you think they are burning? Body fat which is highly saturated. Eating saturated fat minus the carbs is about the best anti-oxidant you can consume.
Also at rest your bodyfat provides almost 100% of your energy. I’ve also read research papers that during intense exercise bodyfat provides about 70% of your energy, even if you are not fat adapted. On Dr. Eades blog he writes about research that indicateds that Man developed a large brain because he was a meateater. Interesting stuff.
We vegans are stuffed then. I can’t imagine
how I became so skinny. (6′1″ 160lbs)Haven’t eaten meat fish or dairy for many years.
In regards to diets, don’t most studies that look at longevity and health in populations found that a starch based diet is the common factor?
Are their any studies that show a high protein, high meat consumption diet promotes health and longevity?
Having turkey with corn bread stuffing, spinach/corn casserole, and yams with Australian Shiraz as moisture in my glass.
Overfiftylifter-left the cave and joined civilization
My personal study of “studies” has shown that 99% are either useless, harmful, misleading, irrelevant, or some combination of the four.
Source: Anthony et all: 2009: University of Hard Nox
=)
Worth checking out if you find studies that contradict evolutionary logic (saturated fat “clogging” arteries for example)
en.wikipedia.org/wiki/Correlation_does_not_imply_causation
26 november
big 5 at Gym at work, using a fairly limited ranges of motion now a la Bill’s Moment Arm approach
Seated row - 57.5kg TUL 65s (seat 5)
Press - 37.5kg TUL 64s (seat 5)
Pulldown - 57.5kg TUL 75s
Chest press - 57.6kg TUL 80s
Wall sit - holding 2 10kg dbs - TUL 62s then about 10 squats - no weight - a few inches either side of the parallel position
(dropped the leg press because it was irritating my back)
Anthony-sorry to hear you feel that way about studies. Yes, some are not useful, many are misleading and irrelevant, and many can be harmfull-especially when left to those who’s interpretation is financially based (those selling books, supplements, drugs, etc.) and those who treat studies as definitive answers to complex problems/questions. 99%? Well, I just have to disagree.
Yes, correlation does not imply causation-absolutely correct. But this does not mean 99% of study information is useless.
“Evolutionary logic” as it relates to diet is not agreed upon by all nutritional scientists. There are differences of opinion on the make-up of our prehistoric ancestors diets. And the relative make up of the diets of those ancestors is very relevant to this evolutionary logic. Much information is based on the diets of more recent hunter gatherer populations. And while I think this is helpful, I do not think it provides answers about healthful modern human diets that is definitive and above critique.
Anyway, Happy Thanksgiving everyone!
November 20, 2009
1. Overhead Press: 250 lbs / 1:45
2. Torso Arm: 312 lbs / 2:05
3. Leg Press: 900 lbs / 1:25
4. Chest Press: 280 lbs / 1:29
5. Compound Row: 280 lbs / 1:05
6. Lumbar Ext.: 220 lbs / 1:35
Duration: about 19 minutes
Classic big 5 this morning:
deadlift
Nautilus incline press
chin up
MedX overhead press
row
Well, if we are going to deny the mountains and mountains of research, let’s looks at personal/anecodotal experience.
My father is 90 years old. He works five days a week still at his business and no one believes his age. He’s very active, extremely sharp mentally, and in excellent overall condition. Most people think he’s in his upper 60s when they meet him.
Now, when he was 54 years old he suffered a heart attack. Note, many people on my dad’s side of the family have suffered heart attacks as a result of clogged arteries in most cases due to lifestyle habits. His was essentially the result of his (poor) diet.
Since that time, he’s been on a somewhat high carb (’healthly’ carb), low to moderate lean protein, low fat diet. His diet consists of turkey, egg whites, fish, chicken, and non fat cottage cheese and yogurt for protein. He eats quite a few green vegetables as well as others; and fruits such as blueberries, bananas, red grapes, and apples. He’ll also consume whole grain breads. As I mentioned his fats are low, but do consist of some olive oil and fish oil and some other healthy fats here and there. Staying lean is not a problem on this type of diet since the calories are kept in check. It’s hard to get fat on healthy foods.
Yes, all of this is anecdotal, but the bottom line is, there is A LOT of evidence that supports the benefits of this type of eating. There is NO credible evidence that a high fat, high protein diet would support such longevity and clean arteries.
I have also met a number of people who have tried Atkins type diets or high fat/high protein diets, yet each person fails at them instead realizing a “balanced” diet with a focus on calorie reduction helps them reach their weight loss goals while sustaining other healthy factors. I do not know of anyone who goes years and years not consuming carbs.
@Anne. Get a kick out of your posts. Are you Yankee? You mention kilograms etc.? I’m a native Texan, and I don’t know a kilogram, milligram, liter, kilometer; from notches on a tree, mark twains, or cubits?? You mentioned a high serum hormone D level, and taking 2000 D3’s a day? Have you and your doctor ever tried reducing that by about 25%?? I’d be curious?
You mentioned several years taking D3 and fish oil, but not how long you’ve been HIT training? I’m just a bit older than you. You mentioned all these maladies? I suspect if you don’t “overtrain”, or develop an angst or addiction; you’ll probably live forever??!
Lastly, I got a kick when you mentioned “ladylike” and “groaning”? I’m divorced and have an older, basically estranged, son.
I remember many years ago, paying money and going to these La Maz(?) or birthing classes, with my then, wife. When she actually went into labor, it couldn’t have been more than 2 hours, they stuck that epidural needle in her back?? In that intervening 2 hours of labor, they had several of these “candy-stripper” nurses come in? LVN’s or para-nurses or something? The head leader candy stripper was screaming at my then wife to ‘count’ and ‘blow’ and ‘this and that’?? I needed a totty just watching the proceedings?
My whole point is, a woman in labor should be just with the people she trusts and knows. She then should be told to “groan”!!! Groaning is mother nature’s or God’s way, for a woman to have a baby?!! The inhalation and exhalation and counting; is all taken care of “naturally”??!
Granted, a few might not have a job, but letting a woman feel free to “groan” can sure save a lot of money?!!!
@Jim V - I’m a Brit ! That’s why i use kilos but I translate them into pounds because I know this is an American forum. Unfortunately there are no superslow strength training forums over here…thankgoodnes for the internet !
My doctor doesn’t seem to want reduce my D3 supplemental level yet…there’s a method in this I think because the high 25(OH)D is not yet at toxic levels and could be helpful for the osteoporosis. I’ve been discovering just this weekend though that my high levels of 25(OH)D could be entirely due to the large amount of fish I eat. Apparently Inuit used to have good levels of D when they ate fish every day, they certainly don’t get D from the sun at that northern latitude. I eat a portion of oily fish once, and sometimes twice, every day and some of that fish, such as, wild salmon, will be naturally very high in D….so who knows how much D I am getting in fact !
I’ve been HIT training for just over two and a half years. I started with Fred Hahn’s book ‘The Slow Burn’ at home and then moved on to going to a gym. I love it.
You made me laugh writing about women in labour, Jim, because whenever I’m in the gym and hear a man groaning and huffing and puffing I often think they sound like a woman in labour ! Sorry guys !
Anne
Me again. To all or anyone. Been reading Art Devany and some other nutrtion sites on intermittent fasting. What is your take on this. Art seems to advocate once a week…(haven’t read all his stuff yet) while others seem to suggest daily eating your food within an 8 hour window. Is the idea health, maximum muscle? both? do you do this and if so, where do you time your workouts in relation to these windows? thanks in advance for your help. Any special considerations before doing this for someone with heart disease history?
November 28, 2009
1. Chest Press: 306 lbs / 1:40
2. Compound Row: 306 lbs / 1:10
3. Leg Press: 900 lbs / 1:37
4. Overhead Press: 250 lbs / 1:23
5. Torso Arm: 316 lbs / 1:30
6. Abdominal (NAUT): 110 lbs / 0:57
7. 10° Chest (NAUT): 170 lbs / 0:56
8. Rowing Torso: 140 lbs / 1:09
Duration: about 20 minutes
Intensity level intentionally not as high as usual. Held back a bit to see if I am able to recover faster that way.
Rick C:
I’ve been IF’ing since August 2005. DeVany has been writing about IF since at least 2001 or so, but it was a post in 8/05 that finally flipped on the switch for me.
When you say “Art seems to advocate once a week…”, I take it to mean you think Art advocates skipping dinner entirely once per week. Well….. sorta. Art doesn’t advocate a set routine of just about anything.
But he wouldn’t have much of a problem if you wanted to skip one dinner per week. By “intermittent” Art means to skip meals on a semi-random, episodic basis.
He eschews chronic exposure - fasting, workouts, you name it. But beginners often need a routine, and skipping a dinner once a week isn’t a bad thing.
But I wouldn’t take it to mean that the other six days you can eat “three squares”. Take a look at your life’s routines and see where you can fit in 2 or 3 15-18 hour fasts per week. If you can do that without skipping a dinner then you’re still probably getting most of what you need from IF.
I would try maybe once a month or so to a full day without eating.
I hope his book comes out early next year as promised. I let my blog subscription lapse over the summer, so if there have been any recent developments on that front - release date, title - please let me know. I’ve been stocking up Borders gift cards in anticipation.
@Dave-Art reported on November 17th that his book will be published in May.
Ah. That is good. Turns out HarperCollins.com has an “Upcoming Books” section that lists titles in the pipeline. Right now it goes thru the last week in February, and Art’s book isn’t on the list. Do you know the title?
Well, if we are going to deny the mountains and mountains of research, let’s looks at personal/anecodotal experience.
>>>>Studies and “research” can show anything- I’m not denying them, I just believe the vast majority are worth less than toilet paper, supportive, indifferent, un-supportive, and so on. Of course, “vast majority” does not mean “all”.
Now, when he was 54 years old he suffered a heart attack. Note, many people on my dad’s side of the family have suffered heart attacks as a result of clogged arteries in most cases due to lifestyle habits. His was essentially the result of his (poor) diet.
>>>Basing my assumption off of “clogged” arteries, “poor diet”, and what follows, I’m assuming you believe his arteries were “clogged” from the saturated fat he ate?
Since that time, he’s been on a somewhat high carb (’healthly’ carb), low to moderate lean protein, low fat diet. His diet consists of turkey, egg whites,
>>>Ugh, egg whites. Why remove the best part of the egg? So sad!
fish, chicken, and non fat cottage cheese and yogurt for protein. He eats quite a few green vegetables as well as others; and fruits such as blueberries, bananas, red grapes, and apples. He’ll also consume whole grain breads.
>>>So, let me get this straight- your father followed what the US government recommends for a “healthy and balanced diet” (what is indeed killing us off and making us sick by the millions), and everything is hunky dory? Not only that, but as a direct result his heart is now “unclogged”, and he is living like a 60 year old at 90?
Staying lean is not a problem on this type of diet since the calories are kept in check.
>>>So the source of those calories is not a factor… Have you heard of “good calories bad calories”? Great book.
It’s hard to get fat on healthy foods.
>>>I agree, but what one person considers “healthy foods”, I consider “random substances socially labeled as “food”. Grain in my eyes is not “food”, the same way wood isn’t on my dinner plate.
Yes, all of this is anecdotal, but the bottom line is, there is A LOT of evidence that supports the benefits of this type of eating. There is NO credible evidence that a high fat, high protein diet would support such longevity and clean arteries.
>>>>Those evil little Eskimos…all they wanted to do was get famous and sell their pies! To the contrary, there is little reason anything but a high fat, moderate protein diet will support such longevity and “clean arteries” (not clogged with that evil bastard saturated fat and his sidekick dietary cholesterol).
I have also met a number of people who have tried Atkins type diets or high fat/high protein diets, yet each person fails at them instead realizing a “balanced” diet with a focus on calorie reduction helps them reach their weight loss goals while sustaining other healthy factors.
>>>>Really? Because a “balanced” “reduced calorie” diet has been nothing short of an epic failure for the US, Canada, and the UK. The more we push it, the fatter and sicker we get.
I do not know of anyone who goes years and years not consuming carbs.
>>>It’s impossible to avoid “carbs” completely (they are even in meat and eggs), but it is very possible to live your entire life without consuming anything with more than a tiny amount of carbohydrate. In fact entire races of people have done this…
Are there more fat meat-eaters (pro rata) than fat vegans?
fri 27.11. big 3 rush factor
1. squat 15 reps
2. deadlift 5 reps
3. press 5 reps
@Dave, Thanks for reply. Do you schedule your workouts in any special way around this imtermittent fasting? I’m thinking of trying a procedure where 1 day, I stop eating at 8pm and not eat till noon the next day, and then on the third day after initial fast (where I stopped eating at 8pm, stop eating at 5pm and then not eating till 9 am the next morning, and then starting that over on the third day after that…. I know this is more regimented than Art recommends, but truth is there will be inevitable life events that will force me to adjust this and make it more “random”….
Good Calories Bad Calories is the low/No carb eaters bible. I have it, I’ve read read it and I constantly see it quoted. Yea, it’s a good book, a very good read. It’s a nice counterpoint to what is/was commonly considered dietary fact.
The human body is an incredibly amazing, adaptive thing. It seems to be able to survive and thrive on different kinds of diets depending on the circumstance, at least for the short term.
In my opinion, no one diet faction can claim superior results in longevity beyond theory. Most anti-aging information out there are extrapolated claims. Anthony is right-correlation does not imply causation-so it is very hard to pinpoint one “longevity” diet (I mean one that promotes functional ability with minimum disease) that is best for everyone. Can the body live healthy on no carb diets? Yes-It’s internal machinery is even designed to do so (glucose is so important that the body will make it out of other things like lactate, amino acids and glycerol). Can it live healthy on high carbohydrate diets-I think it can, as long as those carbs are not continuously consumed in an overly processed state. Is either diet the right one for everyone? The answer to that is “No” for so many reasons.
I’m not convinced the evolutionary model is a good one for researching longevity since longevity is not extremely important in that model. I do, however, tend to lean toward that model when it comes to my own eating.
RickC: Yes, I make it a requirement to fast at least 15 hours before my Sunday BBS work. I find that just 12 hours degrades the effort. And this also ends up affecting my coffee routine. Before BBS I skipped coffee on the weekends. Now I skip on Friday and Saturday. My workout improves just a bit - not much - with coffee.
Which means I’m due right this very moment for that blessed java.
@Thomas, I think you make some good points…. the evolutionary model, as I understand it is based on the reasoning that how the species survived through natural selection, is something we can look to, but I’m thinking that evolutionary selection and survival is not so much concerned with longevity of the individual but survival of the species, which means, we have to live long enough to reproduce and care for the offspring till they can fend for themselves; after that, evolutionarily speaking, we’re pretty much expendable, I would think… having said that, I think a diet consisting of relatively lean protein sources (meat), vegetables, fruits and nuts can’t be real harmful and minimizing grains especially in their refined form seems to make sense.
@Dave, so you work out fasted… interesting… my above schedule would have me fasted some days and not others on my Saturday workout, so could be interesting for me to see how it affects performance.
and yesterday’s workout
D.B. delt presses 40 lbs, 9 reps @ 3-3 cadence
Nautilus Decline Bench 150 lbs, rest pause with 5 second breaks, 6 reps
bodyweight dips, 3, just smooth reps, probably 2-2 (except for last one that was quite slow)
@Rick-”I think a diet consisting of relatively lean protein sources (meat), vegetables, fruits and nuts can’t be real harmful and minimizing grains especially in their refined form seems to make sense.”
I agree.
On the consumption of fruits and vegtables, some of you are missing the point. All carbs, which fruit and vegtables are, are converted to glucose. It just so happens that most vegtables are low in carbs and calories. Fruit is another matter, one banna can drive fasting insulin levels to 20 microunits per milliliter which blocks the ability to burn fat by 50%. So fruit can be just as dangerous as other carbs.
@Greg-how long does that banana block fat burning?