HOUNDLOVER1   17,673
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Skinny fat and why it matters to me

Friday, February 22, 2013

There are a couple of different definitions of this term. What I mean with it is somebody who is normal weight and/or looks skinny/slim but still has a significant amount of body fat, more than what is ideal for health. This fat is often belly fat but can also be around the hips and it is very often visceral fat, the fat that is packed around our body's organs where it is not really visible from the outside at all.
The other part about skinny fat is a low percentage of lean muscle mass.
Being skinny fat seems to be more common for women, especially women who have been on a lot of diets.
I still put myself in the skinny fat category as my body fat is still over 20%. My ideal would be somewhere closer to 18%.
After doing some reading on the topic I am pretty sure that being skinny fat may put people at a higher risk of disease, especially diabetes and heart disease then being muscular and slightly higher weight .
Of course a lot depends on what type of diet someone uses to maintain weight. I have yet to meet someone who eats a low-carb diet who has not improved their lipid profile significantly by doing so, usually lowering triglycerides and increasing HDL.
For me, I want to get to a level of fitness that will make it even easier and more fun to engage in many types of activities that are still more of a struggle, extended periods of running, hiking and swimming, lifting things without difficulty, all those things that distinguish me from an athlete. Since I'm not competitive I will do this in small increments, doing strength training about 3 times/week for about an hour while continuing my cardio of about 5-6 times/week. I'm also keeping my macronutrient levels at about 80% fat, 15% protein (or about 80 grams) and 5% fat with about 2000-2200 calories/day.
I suspect that people younger than me can make progress a lot faster without hurting themselves but I still have hopes for bathing suit season this year to be better than ever. emoticon

  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:41PM



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ROBYNLN 2/22/2013 3:36PM

    I like your goals!

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11 mile long run

Thursday, February 21, 2013

The weather was cooperative so I decided I better give it a try.
I ran a little faster with average heart rate at 141. My time was 2:28.24, avg. pace 4.4 mph.
At the 10 mile marker my time was 2hrs.16 min. , almost 6:30 min faster than my last long run of 10 miles only 5 days ago. There is a small chance that I had not quite recovered from my cold then but I still suspect that it was the absence of dairy in the last two days, especially since my pulse was 10-15 beats lower during normal activity than it had been during the days I had dairy.
I have only 10 days left until the race. Rather than a normal taper of 2 weeks I'm going to try a couple of shorter runs at a slightly higher pace over the coming week, maybe a slightly longer run on the weekend.
My chance of setting a PR (better than 2:47 two years ago) is still fairly small but if the weather is half decent I should still have fun. emoticon

  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:39PM



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JBHURST 2/24/2013 10:59AM

    Good luck breaking you PR! emoticon

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LOSER05 2/22/2013 9:10AM

    emoticon emoticon

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WOUBBIE 2/21/2013 10:20AM

    Wow. Amazing what a difference the dairy makes. Good going, Birgit!

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CINDYTW 2/21/2013 9:46AM


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LEW0213 2/21/2013 9:38AM

    WoW! Keep us posted. You are an inspiration.


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ERIN1957 2/21/2013 4:49AM

    awesome job!

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SPSPSP1 2/21/2013 1:22AM

    Congrats on your progress!

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Running with dairy and without

Tuesday, February 19, 2013

I had already figured out that yogurt, over a matter of several days, was gradually increasing my resting pulse again.
Yesterday I tried having just a generous amount of cream in my coffee. When I went for a run on the treadmill, only 3 miles, my average pace was only 4 mph.
So today I skipped the cream and had almond milk instead. My average pace for the same distance was 4.3 mph.
So unfortunately it looks like even A2 raw milk causes some inflammation in my body, not as much as milk products from the grocery store, but still quite significant. So I decided, once again, to go without dairy and stocked up on coconut yogurt.
I may give it several months this time and the try a small almount of cream again to see what happens.
I may try to do a long run over 11-12 miles either Wednesday or Thursday, depending on the weather.
Today I focused mostly on strength training where I am making fairly slow, but steady progress.

  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:37PM

    Doing well with your self anaylsis; thanks for the link, I will look into it


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LINDIEMAE 2/24/2013 4:11PM

    I am not a milk lover, drink my camomile tea without milk in it, love my unsweetened almond milk, especially with a smoothie and very seldom have coffee and cream. i still love butter but switch it out once in a while for earth balance - margarine spread - vegan - I am learning a lot by reading your posts. thanks for sharing !

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HOUNDLOVER1 2/21/2013 12:15AM

    Judy, here is an article about a test to find out about food sensitivities by monitoring heart rate. I had not known about this test and just figured it out by accident.

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FILARECKI1 2/20/2013 2:34PM

    Do you have a link explaining the pulse phenomenon? I know I heard of it, but I'm sure about the details of going about testing yourself.


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CINDYTW 2/20/2013 11:24AM

  emoticon That stinks! I know how it is, unfortunately! emoticon

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SNUZSUZ 2/20/2013 4:33AM

    I am lactose intolerant, so I try to avoid dairy also, but I just love milk, and can only drink it once in awhile, a little bit at a time.

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KAPELAKIN 2/19/2013 11:48PM

    I'm sorry that you weren't able to turn to raw dairy as an alternative, but your tracking of all of this is really fascinating, and is making me think quite a bit. I haven't researched it, but do wonder if there would be any difference with sheep or goat's milk vs. cow's milk for you? Just a thought. I bought some goat's milk yogurt last week and I find the ummm... assertive flavor a little hard to get used to even though I do enjoy the taste of chevre. Good luck!

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GRACEMCDOG 2/19/2013 11:27PM

    I feel for you, Birgit. I'm in pretty deep (and yet conscious) denial about my need to stop eating yogurt and cream. I keep telling myself 'Okay, now when this container of yogurt is gone I won't get any more." But, then another one always seems to find its way into my shopping cart. Odd. And now I'm going to go look around for that will power I seem to have misplaced.

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-LINDA_S 2/19/2013 10:09PM

    I would hate to never be able to have cream again. I need to look into that pulse rate thing and see if I can find out if anything affects me that way. Good research!

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You can not outtrain a poor diet

Sunday, February 17, 2013

I decided to blog about this because many people still have not heard this message.
In order to lose fat and gain muscle it is necessary to give our bodies the food they need.
I believe there is only one type of lifestyle diet that works for almost anyone to do this. A diet that is high in fat, moderate in protein (under 100 grams/day for most people) and low (under 100 grams, for insulin-resistant people much lower) in carbohydrates.
With this type of diet most people will burn enough fat that their body is not as dependant on carbohydrates for energy as it would be on the typical SAD (standard American diet) which often has 300 grams or more of carbs and also often much more than 100 grams of protein.
Too many carbohydrates will almost always make our bodies unable to burn significant amounts of body fat. This means that we will be unable to work out enough because all the energy we put in goes to fat storage rather than to muscles for energy. People who are overweight or obese and find it difficult to exercise usually eat too many carbohydrates.
Once the macronutrient ratios are corrected, with at least 60-65%, maybe up to 85% of calories coming from fat, and only 5-10% of calories coming from carbohydrates energy levels go up and then working out will actually make a difference and results will come much more quickly.
There are possibly other factors that can play a role, like hypothyroidism and/or other hormone disturbances, but the most common player is insulin, which will only be produced if the body has too much sugar in circulation and that will only happen when carb levels in the diet are high.

  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:32PM

    I would agree with that, I have noticed a difference in how I feel since going low carb


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KIMCOLLINGS 2/19/2013 2:39PM

    Interesting. Thanks for sharing.

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GOPINTOS 2/19/2013 2:29PM

    Thanks for sharing!

Smile and Enjoy the Rest of Your Day!

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GOING-STRONG 2/19/2013 12:44AM

    You make some good points. Obviously the current low fat thinking doesn't seem to be the answer.

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LMB-ESQ 2/18/2013 9:35AM

    Agreed, agreed, agreed..... emoticon

People are so brainwashed with the whole "eat low fat - high carb to lose weight" mantra, no wonder this country is in an obesity epidemic. But the low carb bandwagon is gaining more popularity. I'm glad, because we can at least talk about it now. I don't know about you, but I used to get a lot of really nasty comments from people who didn't agree with me. Not anymore.

I heard somewhere that the only people who should be carb loading are world-class athletes who make training their living, like Olympians and so forth, who train up to 8 hours a day. And those people are usually on specialized diets with a lot of calories and carbs. Most of the rest of the world has no business eating like that.

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KAPELAKIN 2/18/2013 1:37AM

    One thing I'd add to that is making sure the food sources are nutrient dense for micronutrients. We can't expect our bodies to work hard and build muscle when they're not given the correct vitamins and minerals, in useable form. I think that much of the problem with the carb-heavy diets comes from lack of naturally occurring vitamins and minerals. It makes me laugh when people wonder how I've lost weight eating butter, nuts, avocados and bacon on a daily basis.

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FLAMENM 2/17/2013 10:39PM

    You can only get buried under a bad diet. Buried in fat.

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GETSTRONGRRR 2/17/2013 6:40PM

    Absolutely true, the key to weight loss starts in the kitchen!

Look at what farmers feed to cattle to fatten them up....tons of carbs! Are we that different?

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-LINDA_S 2/17/2013 6:05PM

    Hmmm...need to run my report for today and see how the percentages work out. I was surprised that Ron Rosedale, at least in his book, thinks 100 grams of carbs is sufficient to maintain ketosis. I would think that would be a bit high. Maybe it's time I started keeping track, although I don't think it's good to stay in ketosis indefinitely.

fat 67.5%

carbs 12.4%

protein 20.1%

Nothing starchy in the carbs at all, and this is not net carbs but includes fiber. I think this is working for me.

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ZIGGY122 2/17/2013 3:47PM

    emoticon for sharing

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Slow long run

Saturday, February 16, 2013

It was my first real run after my cold and in some ways it would have been better for it not to be a long run since I did not have any runs since my last long run of 8 miles. But the weather was sunny and fairly warm , 50 degrees, so I decided to give it a try.
I ran 10 miles in 2hrs.22min.27 sec., avg. pulse 136, average pace 4.21, a little slower than my last long run. Possible reasons could be that I was not quite over the cold yet, no running for about 10 days or slight effect from having dairy today and yesterday. I have 15 days until the half-marathon so will see if I feel up to running all of next week and doing one more long run. I usually like to have 2 weeks to taper but in this case I don't have much to lose by only tapering for one week so this will be a new experience if I can pull it off.
If the weather cooperates that would make things a lot easier. What will ultimately decide if I run is mostly whether I think I'll enjoy myself. The more I do this the more my focus is on whether I'm having fun or not. In the worst case I'm going to watch my husband run this race, in the best case I'm going to be able to improve a little bit over last year, PR is relatively unlikely right now.

  Member Comments About This Blog Post:

KELTIC-CARA 2/25/2013 6:28PM

    Give a go, you may be dissappoined with yourself if you missed it.


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NANJET 2/16/2013 10:29PM

    PR's are overrated...just go out & seize the day...enjoy the crowd & know you are much faster than everyone who is sitting on the couch:) emoticon

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JSTETSER 2/16/2013 7:56AM

    Go girl, go!
If I had my life to live over again, I would ask that not a thing be changed, but that my eyes be opened wider.

Jules Renard

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