Saturday, February 23, 2013
Since yesterday I had a little less time for strength training I added it on today. I worked upper body and abs a little more and also did a few sprints and some uphill walking. The weather was lousy, cold, windy and rainy so it was nice to be able to go to the gym.
Tomorrow I may try take a day off if the weather is bad, depending on what I feel like.
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.
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.
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.
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.
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