SparkPeople SparkPeople High Intensity Thinkers Team Messageboard A group set up for those who want to talk about the science behind weight loss and fitness. This is a broscience-free area. SparkPeople SparkPeople High Intensity Thinkers Team Messageboard Re-introduce myself, it's been a few years... Cancer Sucks! <BR> <BR> <img src=""> <BR> <BR> For those who still remember me from my extremely active days: <BR> <BR> I'm sorry to say I have been been diagnosed with cancer. If you'd like to hear more and you have facebook, go to the following url for info and updates: <BR> <BR><BR>37012088/ <BR> <BR> Or click it here: <link><BR... Thu, 31 Mar 2016 00:59:16 EST Evidence Based Nutrition I was very impressed to see the Spark-featured article by Robert Davis <link><BR>on_articles.asp?id=1712 </link> where he tried categorizing food claims as being supported by "Good Evidence, Half Truths, Weak Evidence," based on research studies, something which our own BrewmasterBill has been doing at this site. Check out the article. <BR> <BR> I hope to see more from Dr. Davis, and I hope that nutrition writers here at Spark will avoid extending poo... Thu, 29 May 2014 12:21:42 EST Hi to everybody from Trev in the UK Hi all, <BR> <BR> I am Trev and presently reside in the South West of the UK. I will spare you my details in here as they are all available in my blog so please feel free to look in there. <BR> <BR> I believe in the power of music and the way it can lift us and motivate us. It can mentally steer us towards many better directions in life too. <BR> <BR> I don't know if I am the only composer in sparkpeople but I have yet to see anybody else load up any of their work into a blog. I only found... Fri, 2 May 2014 12:32:30 EST Hi Everyone I would just like to thank this group for existing. I have recently signed up for a different fitness and weight loss program, and while it has finally helped me overcome my inertia in getting some regular and effective exercise happening, I do prefer many aspects of SparkPeople's online features over that of the (paid, and primarily online) other program. This morning when one of the members there posted a graphic listing about 100 fruits and vegetables that have "zero calories, because th... Thu, 5 Dec 2013 05:54:41 EST GMOs, are they safe? <link><BR>torblog.php/science-gmo-safe/ </link> Thu, 3 Oct 2013 08:42:00 EST Breakfast Consumption and Weight Loss <link><BR>urnal_individual.asp?blog_id=5460801 </link> <BR> <BR> Blogged on a study that had me perplexed for a little while. Thoughts on the subject of meal size and time of day? Tue, 20 Aug 2013 10:44:07 EST Simple, Effective Strength Training For Beginners I put this together for some folks, but thought I'd post it here for discussion. I've been doing this program for the past 3 months (with a friend of mine who is a rank beginner). We've been having quite a bit of success. Anyway .... <BR> <BR> This program is for healthy boys AND girls. Men and women have the same musculature, separate programs for men or women are not required. If you have injuries or health issues, this might be the wrong program for you. I'm not a strength coach, a train... Thu, 18 Jul 2013 09:18:02 EST Organic food benefits? My Start page showed a link to a video addressing whether organic foods have special health benefits. <BR> <link><BR>detail.asp?video=12 </link> <BR> Based on the comments, this video was introduced (on Spark) in Aug 2012 and may be getting a little dated. However I very much enjoyed the message: "The jury is out on the question of whether foods that meet the USDA technical definition of "organic," actually contribute to improved human health outcomes." ... Sun, 7 Jul 2013 08:59:55 EST Are 8-Minute Intervals Uniquely Effective? Link to article: <BR> <BR> <link><BR>minute-intervals-uniquely-effective </link> <BR> <BR> Link to study: <BR> <BR> <link><BR>j.1600-0838.2011.01351.x/pdf </link> <BR> <BR> Haven't read the study, only the article. I'm not sure that 8 is a magic number, but I'm continually amazed by how less is more when it comes to both endurance and strength exercises. Wed, 26 Jun 2013 10:14:26 EST Eating schedules, exercise, and endurance Spark has presented yet another article discussing eating schedules, relationship to exercise sessions, and not much at all about eating for endurance exercise (like marathon running, long distance bicycle treking, and long distance backpacking. Here's the link: <link><BR>on_articles.asp?id=627 </link> <BR> <BR> People have lots of concepts about what they need in the way of nutrition before or just after a workout. This article suggests that the timeli... Wed, 26 Jun 2013 09:28:59 EST Caffeine and Exercise Does caffeine help when you exercise? A spark note raises the question at <link><BR>_articles.asp?id=689 </link> <BR> Seems that, perhaps by keeping the arteries that feed the heart muscle directly in a state of partial contraction, caffeine does not permit the same increase in blood flow to the heart muscle that would happen during exercise if there were no caffeine aboard. The suggested conclusion would be that caffeine diminishes max performance. The... Sun, 16 Jun 2013 11:48:16 EST Distracted Driving AAA sponsored research at the Univ of Utah that explored the effects of splitting one's attention between the tasks of driving and something else, like listening to the radio, chatting on a cell phone, or solving arithmetic problems while driving. Spark pointed to the research here: <link><BR>190949902/hands-free-gadgets-in-car-do<BR>nt-mean-driving-is-risk-free </link> Full paper at this link: <link><BR>default/files... Sat, 15 Jun 2013 22:10:27 EST Huff Poo! <link><BR>tamins-supplements-guide_n_3321530.html </link> <BR> <BR> Huffington Post, which is not what I consider a valid source is spreading myths. <BR> <BR> This is how myths are spread. <BR> <BR> <link><BR>d=16&effect=Kidney%20function&selectio<BR>n=all </link> Fri, 7 Jun 2013 13:07:33 EST Vitamin C anyone? <link> </link> Thu, 30 May 2013 07:29:33 EST Parallel vs. Partial Squats <link>www.strengthandconditioningresearch.<BR>com/2013/05/29/parallel-partial-squats/ </link> <BR> <BR> This one was sorta "duh" to me. More range of motion = more benefit. Compound movements that can be loaded and performed with as much ROM as possible are simply the best. If you're still doing partial squats or silly little isolation movements, you're sub-optimal. Wed, 29 May 2013 09:41:35 EST 6 meals vs. 3 meals per day <link><BR>oby.20296/abstract </link> <BR> <BR> Fortunately for me, I have access to the full study thanks to a special connection. Here is my take: <BR> <BR> All in all, impressed with the way the study was conducted. Calories were controlled, BF% measured with DXA. Activity monitored. RMR measured. Well done. <BR> <BR> So a number of things were tracked in the study, but I only care about 1 comparison, high protein 3 times a day (HP3) vs. high pro... Tue, 28 May 2013 09:47:12 EST Thoughts on this article Dear American Consumers: Please don't start eating healthfully. <BR> Sincerely, The Food Industry <BR> <BR> <link><BR>log/2013/05/19/dear-american-consumers<BR>-please-dont-start-eating-healthfully-<BR>sincerely-the-food-industry/ </link> Thu, 23 May 2013 13:13:18 EST Being thoughtful about health Is this forum going to die? <BR> <BR> In a world of fantastic and often poorly supported claims, this forum seems a great place to wonder about, challenge, or support what we hear elsewhere. <BR> <BR> And a great place to bring questions. <BR> <BR> Doug <BR> Wed, 22 May 2013 11:05:55 EST SparkPeople site promotes weight loss... Seen this one? <link><BR>-weight-loss-community-sparkpeople-imp<BR>roves-outcomes-in-peer-reviewed-study/ </link> The Feature section of the Spark Start Page on 2/20/2013 promoted this study. The summary of the study appearing on the Spark site says, ",,, those who entered their weight into the [Spark] site at least four times per month lost an average of 11 pounds per month more than those that didn’t...." Losing 11 pounds a month would be a stunning ... Wed, 20 Feb 2013 14:45:05 EST Protein Powder Measurement Results A person on reddit took it upon himself to measure the protein content of various protein powder products. I thought the results were interesting. Obviously some concerns about this person's qualifications, testing methods, etc were raised. You can draw your own conclusions about that. <BR> <BR> <link><BR>a9t/big_reddit_protein_powder_measurem<BR>ent_results/ </link> <BR> <BR> Direct link to results: <BR> <BR> <link> Mon, 21 Jan 2013 14:53:03 EST interference of aerobic and resistance exercises <link> </link> <BR> Probably nothing terribly new here. You cannot be a powerlifter and a marathon runner, or at least not good at both. <BR> <BR> Found this interesting though: <BR> For moderator variables, resistance training concurrently with running, but not cycling, resulted in significant decrements in both hypertrophy and strength. <BR> <BR> So running sucks compared to cycling in this study. <BR> <BR> Full Text <BR> <link>http://www.scribd.c... Sun, 20 Jan 2013 12:21:55 EST Full of crap While the subject of this post could probably be what many people say after talking to me or reading one of my posts, it's actually about constipation. Another well entrenched idea in the hivemind is that regularity = 1 BM per day. Personally, I've never been that well timed. Coffee and cigarettes and plenty of food helped that get closer to reality, but when I gave up cigarettes and "plenty of food", several days could pass before I could, errr, pass. So naturally, I grew a bit concerned... Sun, 6 Jan 2013 11:43:25 EST United States Marine Corps Physical Fitness Test A friend of mine who does the fitness thing (we do our own thing, we're not fitness buddies or anything) mentioned that he was doing this test. He wants to do it every 6 weeks as a barometer for his overall fitness. It's not necessarily my barometer of choice, but he asked me if I'd like to join him and I did. <BR> <BR> <link><BR>Marine_Corps_Physical_Fitness_Test </link> <BR> <BR> I scored a 175. If anyone else does it, post your numbers. It could be ... Sat, 29 Dec 2012 23:51:29 EST Anabolic environment for vegans (and the cheap) <link><BR>-wheat-protein-as-anabolic-as-whey.html </link> <BR> <BR> (warning, rat study) <BR> <BR> tl;dr - adding leucine, an amino acid, to gluten protein creates nearly the same anabolic environment as whey protein. Sat, 29 Dec 2012 21:34:17 EST Are you doing cardio or strength training? I'm a firm believer in longer rest periods between sets. Strength workouts for speed just don't make any sense to me. Extremely short rest periods are great for getting your heart rate up and decreasing the total amount of work performed. But if you're in this for heart rate, why not just do cardio? If you're thinking about heart rate and calorie burn during a lift session, you're doing it wrong. <BR> <BR> <link> </link> <BR> <BR> "Furthermore, in... Thu, 27 Dec 2012 16:39:12 EST still eating 5-6 meals per day? The broscience for 5-6 meals providing some metabolic advantage around here is strong. There is also a misconception that the maximum uptake of protein per meal is 30g. So people will "pulse" protein (i.e. eat 5-6 meals a day) so that they might acheive maximum anabolic response. According to this study, doing so is completely unnecessary. <BR> <BR> <link><BR>icle/S0261-5614(12)00266-X/fulltext </link> <BR> <BR> "In our opinion, the preponderance o... Wed, 26 Dec 2012 20:51:25 EST Hello from Missouri (Merry Christmas as well) I stumbled upon your team doing some background research on a diet spiel (aren't they all out there). I was pleased to find thoughtful and evidence based comments on the threads. <BR> <BR> A bit about myself - I'm a data analyst at a hospital, working in quality improvement. My motto is "in God we trust, all others bring data", and that holds true for my diet life as well. I've run the gamut on diets, pinching a bit here and there to create what fits me. It's my second round on SP afte... Tue, 25 Dec 2012 09:10:35 EST "Updating the message to get people moving" <BR> Updating the message to get people moving Gina Kolata 11/22/2012 3:00 AM <BR> <BR> <BR> <BR> Rod Dishman, director of the exercise psychology laboratory at the University of Georgia, is annoyed when students enroll in one of the fitness classes offered at his university. Because it’s a class in walking. <BR> <BR> “It is a sin for a healthy, capable young adult to enroll in a walking class," he said. “It is obscene. What they are getting credit for is avoidin... Fri, 23 Nov 2012 13:29:12 EST Hello from Italy Hi everyone, I'm Sarah. Nice to 'meet' you all! I am one who over-analyzes everything, and I love facts. And science. Ciao! Fri, 23 Nov 2012 01:06:06 EST Challenging "Super Foods" <link><BR>461/01-10-2012-researchers-challenge-s<BR>uper-food-claims.html </link> <BR> <BR> "While there's no doubt foods such as broccoli, blueberries and whole grains contain polyphenols - compounds that have antioxidant and anti-inflammatory properties - the academic experts contend that little of these health-giving properties actually make it past the gut." Sat, 6 Oct 2012 16:38:06 EST Hello from Cathy I've just joined this team after reading several thoughtful posts. I found you because 4A-Healthy-BMI commented on one of my blog posts on whitewater rafting. I looked at her page and was amazed that she could kayak over a waterfall! I think I want to do that too...maybe. I saw this team on her list and here I am. I am really looking forward to reading more thoughtful evaluations of weight loss strategies. Sat, 6 Oct 2012 14:16:41 EST A study I can get behind. (get it?) lol. <BR> <BR> <link> </link> <BR> <BR> "Conclusions <BR> People's concerns about excessive flatulence from eating beans may be exaggerated. " Tue, 18 Sep 2012 14:13:10 EST Hello, I'm new I'm Tricia. My husband says I maybe think too much for my own good, but we'll see. I've lost about 25 pounds this year, just tracking food and another 5 in the last month since I started consistent fitness. I found this group by running a search on glycogen, and I'm trying to digest that paper someone shared about a year ago on it. I have a bachelor's in linguistics but I'm really interested in physiology. Mon, 10 Sep 2012 15:54:50 EST Absence of diabetes in a rural West African pop Absence of diabetes in a rural West African population with a high carbohydrate/cassava diet. <BR> <BR> <link> </link> <BR> <BR> "This finding suggests that a high carbohydrate/cassava intake (84% of a mean daily supply of 1916 calories) combined with a low protein consumption (8% of caloric supply) does not cause diabetes" Fri, 7 Sep 2012 15:06:21 EST Exercise good for treating depression? <link><BR>2758 </link> <BR> <BR> Conclusions: The addition of a facilitated physical activity intervention to usual care did not improve depression outcome or reduce use of antidepressants compared with usual care alone. <BR> <BR> I'll admit, this surprised me a bit. Wed, 29 Aug 2012 07:14:17 EST The Hidden Truths About Calories It's kind of long, but would love input, insight or thoughts on this article. <BR> <BR> <link><BR>log/2012/08/27/the-hidden-truths-about<BR>-calories/# </link> Tue, 28 Aug 2012 15:29:24 EST Intro to High Intensity Thinkers Hi all, <BR> <BR> Just a little line to note that I'm just so really happy to have found this Team. Looking forward to getting to know you a little better over time and hope to be actively involved as much as I can. Getting healthy involves a real time commitment, and much of my effort will be concentrated on what goes on in the kitchen, at the dinner table, plus gaining a real sense of balance between rest and activity. Here is where some high intensity thinking could make a real differenc... Sat, 25 Aug 2012 14:45:48 EST Disease finds it hard to live in an alkaline body? New concept I haven't come across before. Any truth to this statement? <BR> <BR> Disease finds it hard to live in an alkaline body, eat more alkaline foods to feel better. <BR> <BR> And in the interests of providing context: <BR> <link><BR>id=241305272657292&set=a.2139039653974<BR>23.47755.209978562456630&type=1&ref=nf </link> Sat, 28 Jul 2012 20:33:56 EST This is all very nice, but how much do you squat? "There are few things graven in stone, except that you have to squat or you're a pussy." - Mark Rippetoe <BR> <BR> Strength training is key, and the cornerstone of a great strength program is the squat--so post your numbers and your ratios here. Thu, 12 Jul 2012 16:22:27 EST Supplements I came across Lyle McDonald's take on supplements. I was happy to see that his opinions are pretty much in line with what I've come across in research so far. <BR> <BR> <link><BR>n/supplements-part-1.html </link> <BR> <link><BR>n/supplements-part-2.html </link> <BR> <BR> Currently taking a high quality multi, creatine, protein powder (as needed), vitamin D, fish oil (as needed). My "Esoterica" supplements are ... Tue, 26 Jun 2012 08:35:58 EST Referred by Anja from MFP Howdy, my name is Sean and I'm not sure if I set my profile on this site up right. Anyway. <BR> <BR> I am 31 years old and used to weigh 335 lbs. I am now 214. I have been overweight most of my life. My parents never replaced my bicycle that got stolen when I was about 12-13 years old and riding it around was really my only form of exercise back then, so I inevitably got fatter because my poor eating habits caught up with me. <BR> <BR> I lost the weight doing a program I put together my... Thu, 21 Jun 2012 11:01:31 EST ribose I am reading Titlebaum's (sp?) book From Fatigued to Fantastic about fibromyalgia. The first thing he recommends is using ribose. I know body builders take this for energy. It is a major player in the Krebs ATP energy cycle in the mitochondria. <BR> <BR> Has anyone used ribose? Any thoughts about using it? <BR> <BR> thanks, Chris Mon, 7 May 2012 19:09:33 EST Food after exercise I attend a health course where the leaders "educate" us on exercise and nutriotion issues. I find it slightly irritating as all of us members ar experienced fatties who has tried everything and learned a lot about nutrition on the way... <BR> <BR> Yesterday the leader told us that it is VERY important too eat after exercise because of insulin levels. And I said "what happens if I don´t? Will I die? Catch diabetes? What? She could not tell, her statmenet was obviously not based on facts. <BR>... Sat, 14 Apr 2012 00:24:07 EST Eocene Diet I'm in, who's coming with me? <BR> <BR> <link><BR>04/eocene-diet.html </link> Tue, 3 Apr 2012 09:32:04 EST [ignore] [ignore] Tue, 3 Apr 2012 09:30:13 EST GL's "at least get un-huge" thread OK here's your thread people. I'll at least start posting weights in here periodically, if not maybe some measurements and lifts. <BR> <BR> I'm thinking I'm going to do one more week of the IFing. However since it doesn't seem to be doing much I'm going to try something else. Next week I will probably start doing the "eat every three hours" thing again. It was working with no exercise when I started this journey (I don't really recall if I was walking a lot right at the beginning or not but ... Tue, 27 Mar 2012 06:50:40 EST NaturalNews is not a credible source Thankfully it hasn't been much of a problem here, but I declare NaturalNews an unacceptable source of information for the purposes of this group. I had to research this source in another discussion and I did not like what I turned up. This site contains a nice summary. <BR> <BR> <link> </link> <BR> <BR> I will not read Natural News links and I will participate in threads where they are cited as a credible source. Mon, 26 Mar 2012 19:31:37 EST Lost Weight the Hard Way...But it Worked! Hi everyone! My name's Tina and I've lost 85 pounds in the past two years by eating less and moving more. Like many of you, I get frustrated by all of the (mis)information that's floating around and the lunacy that some people resort to to try to lose weight. Fortunately, I don't have any serious health issues that led to me being overweight (or came about as a result of it) so my losses and gains have been pretty much based on the calories in vs. calories out formula. It's been the rare week... Fri, 23 Mar 2012 16:15:11 EST Reading "Why we get fat" by Gary Taubes I'm wondering who has read this book and what you think about it. I think I'm converted to go even lower-carb than I have been but would like to hear everyone's thoughts. <BR> Birgit Wed, 15 Feb 2012 01:54:04 EST HFCS vs. Sugar I attempted to join a conversation in the diet forum about HFCS vs. sugar. It quickly degraded into silly emotional tirades and conspiracy theories. *sigh*. But I wanted to share some things I found while researching the topic. <BR> <BR> "HFCS is usually 55% fructose and 42% glucose with table sugar being roughly 50/50 fructose and glucose. <BR> <BR> The only practical difference between sucrose and HFCS is in the bonding. The glucose and and fructose in HFCS is free and unbounded, while... Tue, 14 Feb 2012 15:25:55 EST Is this going to be on the test? I've just a quick browse through some of your discussions (lurky, lurky!) and it feels like such a breath of fresh air! Facts? Real facts? Fantastic! <BR> <BR> So, can any geek join or is there an IQ test or something? <BR> <em>20</em> Thu, 2 Feb 2012 10:30:18 EST A team that actually uses scientific data! Who knew there were actually others here on SP that have brains and do scientific and medical research to back up weight loss efforts!!!??? <BR> <BR> GREAT!!!! <BR> <BR> I just recently posted on my blog a scientific study that confirmed, again, that it is calories in minus calories expended equals weight, but that also found that for the study participants, even when given excess calories so that they gained weight, those study participants who consumed less than 78g protein a day actually... Tue, 31 Jan 2012 10:27:12 EST Exploring what works... Hi I am a swedish sparker that has been on SP since 2009 - without any progress in weightloss which might be interpretated that I have not understodd when to let go of something that does not work or as a sign that I am a very slow learner.... <BR> <BR> After decades of wieght loss tries I have a lot of knowledge of calories, execise, food, cognitive behaviour treatent, gasric bypass etc. etc -I am a good thinker - and sometimes choose to accept "broscience" because I have learned that the "... Fri, 27 Jan 2012 03:51:15 EST hi I'm a super intense dieter Who likes to try new things and break the rules. Having done the will-power based Zone diet a decade in the last year I've been trying a fresh approach. I'm open minded and will consider just about anything so long as it seems safe, realistic, scientifically proved etc. I'm not a strict exercise and calorie counting gal though I do count calories and exercise. Tue, 17 Jan 2012 15:34:27 EST What is Broscience? We are a self declared broscience free zone. So I'm often asked, what is broscience? <BR> <BR> <link><BR>erm=broscience </link> <BR> <BR> My favorite definition in the above link is: <BR> <BR> "Anecdotal evidence presented as fact by unqualified, yet confident individuals in the body building community. Rampant within lifting forums and message boards, the information is usually based on hearsay with little to no scientific evidence to support the cl... Tue, 10 Jan 2012 07:51:49 EST Traditional strength training vs. HIT For your reading pleasure. I'd be interested in hearing your comments about this. I hope it has not been posted before. <BR> <BR> <link><BR>youth.html </link> Mon, 9 Jan 2012 12:18:06 EST smarter science of slim OK, you people seem smart. I lost weight 3 years ago through calorie counting on Sparkpeople (25lbs) but recently gained a good deal of it back via Lupron (a hormone shutdown drug I was given before fibroid surgery), and other stressors (read:heartbreak.) <BR> I'm now back on track, in other words I'm not eating like Craig Claiborne before the health problems. (I like food. I like cooking, and baking. I like sugar. I like making wedding cakes.) <BR> <BR> I was seduced for a millisecond by F... Sun, 8 Jan 2012 19:18:53 EST Hello HIT team... I've got you in my cross hairs! I've been lurking on the site for a few weeks now since 4A gave me the heads up and I must say - what a relief to find some actual fact based discussions - and I love that no one is taking themselves too seriously! I appreciate the Spark forum and frankly get a lot of comic relief from some of the other teams I've joined - but hate seeing earnest individuals doing themselves or others potential harm when sharing their steadfast beliefs vs the facts... <BR> <BR> I've been in the bio/pharm fi... Sun, 1 Jan 2012 10:42:11 EST MSG Contributing to Obesity Well, I came across an alarmist blog post this evening with something I hadn't heard. It had all the sign posts of junk science. Basically, anything but research. "I know a person who did the research" yet no link to said research. What's funny is that the article said "search pubmed and you'll find 100 articles". So why couldn't they be nice enough to just include the links to the research for me? Because it appears to be crap. <BR> <BR> My search of pubmed turned up these little gems... Thu, 15 Dec 2011 20:55:00 EST Fat Sick and Nearly Dead Has anyone else seen this? It's available at Netflix and Hulu, streaming. A friend at work said she was interested in trying it. <BR> <BR> <link> </link> <BR> <BR> So the Cliff's Notes version of this is that this guy goes on a fast where he only drinks juice from fruits and vegetables for 60 days. Then he eventually starts eating solids again, but apparently periodically goes on a produce juice fast again. He loses 100 lbs and gets off his autoimmune dis... Tue, 22 Nov 2011 10:17:20 EST Same workout, same reps/weights, sore every time I bought P90X 3 years ago and have done it off and on. I've been "on" for the past 10 weeks. <BR> <BR> Here's my question: With the Legs & Back routine, EVERY WEEK, 2 days after I do it, I get soreness (not injury soreness, but DOMS). And the soreness is mostly centered on the inner thighs up near my groin. I am warming up before, stretching afterwards, not changing reps, weights, or intensity. It's like my body is not adapting and every week, I'm back where I started. <BR> <BR> I am hypoth... Thu, 17 Nov 2011 09:42:53 EST This looked interesting Hi, <BR> I just found out recently about this team and wanted to know what all you guys think about. <em>30</em> <BR> <BR> Birgit Tue, 8 Nov 2011 12:04:34 EST For those of us who like our protein convenient <link><BR>l.asp?recipe=1858517 </link> <BR> <em>334</em> Thu, 27 Oct 2011 14:49:49 EST Optimal rest length between sets Interesting study. From the abstract it would appear that 3 minute rest periods between sets is much better than 1 minute, but 5 minute, while better than 1 is not significantly better than 3. I find this pretty interesting personally, because many people say 1-2 minutes between sets and I always noticed significant drops in output on set 3 and 4 if I only waited 1 minute. Many times especially when I'm setting new highs, I will wait 2-3 minutes. Now I know the reason. <BR> <BR> <link>... Tue, 25 Oct 2011 07:29:26 EST A Better Way to Winterize your Immune System Hi, I don't know if any of you get a flu shot. I will never get one - too many bad things in it. <BR> <BR> I hope you read this article, not a long one. I do all the tips listed and stay healthy all winter, even with 4 kids at home. <BR> <BR> Have a great day! <BR> <BR> <link><BR>u_shot.html </link> Sun, 9 Oct 2011 09:34:57 EST Am I burning muscle or fat? Or both? Glad I found this group. Can't always get good responses in the general forums. <BR> <BR> Last fall, I was hitting the min calorie level for a nonactive person b/c I was not able to get much exercise. My logic was... if I can't be active, keep calories at the bottom of the range. At the same time, I noticed smells in my nose, did a search and found ammonia smells in the nose is a sign of protein breakdown and that I was catabolizing muscle. My BIA said so as well. So I tried to pick up carbs... Thu, 6 Oct 2011 11:56:59 EST Toning Shoes I think most of us here probably laughed at the notion of toning shoes. Apparently it has cost Reebok 25 million. I bet they made a lot more though. <BR> <BR> <link><BR>/28/140877140/reebok-agrees-to-refund-<BR>25m-to-those-who-purchased-toning-shoe<BR>s?live=1&sc=fb&cc=fp </link> <BR> <BR> The consumer will probably get pennies on the dollar and the lawyers will make out. Thu, 29 Sep 2011 13:58:08 EST The 'Everything In Moderation' Myth <link><BR>erything-in-moderation_n_953804.html </link> <BR> <BR> While I mostly agree with the sentiment in this article (the marcos are at least as important as the overall calories), I do take issue with this bullet point at the end: <BR> <BR> "Stop counting calories. Kick the calorie-counting habit once and for all. “The goal is for people to relax, enjoy the pleasures and tastes of their food and reduce obsessions over nutrition labels and calorie ... Sat, 17 Sep 2011 06:23:50 EST Drugs to Stop Feeling Hungry <link><BR>11/obesity-food-appetite-suppressant?C<BR>MP=twt_gu </link> <BR> <BR> An interesting article above about faking gut hormones released when you're satiated. <BR> <BR> Famous last words, IMO. <BR> <BR> "Unlike the current suppressors that are on the market, these gut hormones should have very few side-effects" <BR> <BR> Sure, no side effects. Right. <BR> <BR> This becomes a philosophical thing in my eyes. Would you take drugs for somethi... Mon, 12 Sep 2011 07:50:34 EST Lose weight faster with carbs, late night eatin Interesting study that turns so much of the "conventional wisdom" on its head. Late night eating, carb restriction, more frequent meals all seem to be bunk if you believe this study. <BR> <BR> <link><BR>tml </link> Fri, 9 Sep 2011 18:56:46 EST Hi there New to the group. Looks like fun. :) <BR> <BR> I live in Christchurch, NZ (what's left of it) and enjoy testing out theories by experimenting (see my blogs for some). A die-hard skeptic and virtual Vulcan (no emotions), I think I might fit in here. Fri, 9 Sep 2011 02:06:31 EST New, But Old II Hello! <BR> <BR> I'm new to the team, but old to SP. I've been here 4 years and love the site. I was checking out something on someone's page and saw the team and got curious, so I cruised the teampage and thought I would join. <BR> <BR> I am happily married to a guy that is very supportive and is traveling the journey to less of us and I also a cat that came with us from Seattle to Florida. <BR> <BR> I have lost 35-40 pounds and am still waging war on my extra self. This is the best si... Fri, 5 Aug 2011 18:31:08 EST Lean Body Mass !! @brewmasterbill <BR> <BR> Kick the emotions?....LOL....just knew your group had to be lead by a man! Not a critique, just an observation from a clinical nurse specialist who works with eating issues. However, I can also appreciate your logic & the experience you had with losing too much weight & finding that your lean body mass was too small. Great observation & one usually missed in the weight loss world. I have some special images I use in this regard. It's a difficult thing to get across... Fri, 5 Aug 2011 08:26:53 EST I am new - but old I was a member of this team for a long time and loved it. I was BuzyBeeDebra. For bizarre reasons I care not to explain I had to delete my account. I am now 60ToeFamily. Happy to join this team again. Hope I didn't miss too much. :) Thu, 4 Aug 2011 16:32:42 EST from Mercola on short bursts of high intensity Being a 64 yr. old lady trying to get out of the obese range, I stumbled upon this technique. <BR> I read Dr. Mercola's articles-not always believing him--and he has been praising this technique especially for older people. Here is an excerpt: <BR> <BR> <BR> "The other exciting benefit of Peak 8-style exercises is its ability to naturally increase your body's production of human growth hormone (HGH), which also plays a significant role in the aging process. <BR> <BR> I recently ran an inte... Mon, 1 Aug 2011 21:38:21 EST BMI -- a future health indicator? BMI reflects a relationship between weight and height. Based on observations made in 2000, you can use BMI to see where you stack up, percentile-wise, with the population back then. <BR> <BR> The importance of BMI seems not to stem specifically from implications regarding body fat, but instead from a relationship with longevity. People with a BMI between 22.5 and 25 live longer than other folks. The reason seems to be that a higher BMI is associated with type 2 diabetes, heart disease and c... Sun, 31 Jul 2011 13:29:35 EST Need help with fibromyalgia, trigger point pain.. Hi! I am Chris (Christine), <BR> See the Evening Eating Sabotage Frustration Help Team if that is a problem for you! It is a wonderful group of people! <BR> Since 2008 I have been learning about weight loss from SP. It is a wonderful contribution to this ever-growing societal problem. I am delighted Chris founded it. A big thank you! <BR> I have been teaching the deaf for many years: any of the sciences and now health classes, too. I have a deep interest in scienc... Sat, 30 Jul 2011 13:49:45 EST Low-carb lifestyle and endurance exercise OK, so I am down 120 pounds thanks to avoiding sweets and starchy foods. I have been ramping up my bike riding lately and reached my summer goal of riding 30 miles (it ended up 35) on my mountain bike in the flat world of Boston. <BR> <BR> Here is the question: What is the research on multi-hour endurance exercise and carbs? I feel like I was pretty close to spent when I got done with the 3 hours of riding (I am slow), but it wasn't a muscle fatigue that was getting me. It was a feelin... Mon, 25 Jul 2011 09:46:21 EST NYT new article on new ideas in weight loss <link><BR>brody.html?_r=1&src=me&ref=general </link> <BR> <BR> Article title in the NYT: Still Counting Calories? Your Weight-Loss Plan May Be Outdated <BR> <BR> Reports a study (in some interesting but overall very very vague terms) from the New England Journal of Medicine. <BR> <BR> I have access to this journal at work; I'll report back whatever salient findings I find from it, probably late next week (due to time constraints early in the week).... Fri, 22 Jul 2011 19:38:11 EST A randomn thought Margarine is one polymer away from plastic and shares 27 ingredients with paint. <BR> Stick to butter! Sat, 16 Jul 2011 13:41:45 EST Ultimate Diet 2.0 Discussion Per GL's request, here is a new thread to discuss UD 2.0 research and experience. <BR> <BR> For those not familiar with this diet, this is a book by Lyle McDonald. I review the diet here: <BR> <BR> <link><BR>urnal_individual.asp?blog_id=4008793 </link> <BR> <BR> I actually did the diet for a week. <BR> <BR> To follow up on your original request, GL, to make the diet easier. I think ketosis was particularly hard on me which lead to lack of sleep whi... Sat, 2 Jul 2011 06:55:45 EST Intermittent Fasting Intermittent Fasting For Weight Loss Preserves Muscle Mass? <BR> Does intermittent fasting preserve muscle mass during weight loss? A new study claims it does. <BR> Martin Berkhan of leangains reviews this study: <BR> <link><BR>nt-fasting-for-weight-loss.html </link> <BR> <BR> Abstract here: <BR> <link><BR>1410865?dopt=Abstract </link> <BR> The study is here: <BR> <link><BR>0.11... Wed, 29 Jun 2011 13:51:48 EST BearClaw checking in! Hi all, I just joined this team and am liking the discussions. I have to admit that I am a scientist who (in my off time) likes to have others do the heavy lifting of digging through the data and spitting out the conclusions. So, I plan on using you all to do the literature searches that I am too lazy to do myself. But....I am still a scientist and can research something when it doesn't sound right or is obviously just opinion. <BR> <BR> One question for you (So I will get responses on m... Tue, 28 Jun 2011 07:16:32 EST 10 Exercise Myths Pretty good for a mainstream article. <BR> <BR> <link><BR>ercise.myths.trainers/index.html?&hpt=<BR>hp_c2 </link> <BR> <BR> How many did you believe? Fri, 24 Jun 2011 13:16:10 EST Mitochondrial nutrients for more stamina Just sharing some research here that I found interesting. <BR> <BR> “Mitochondrial targeting nutrients might be an effective strategy for improvement of physical performance and fatigue recovery in strenuous endurance exercise”, the researchers conclude. <BR> <BR> <link><BR>html </link> <BR> <BR> A curious mixture. I also wonder how it applies to a) humans and b) resistance training. Tue, 21 Jun 2011 20:09:19 EST You can safely lose 1% to 1.5% per week Where were these estimates when I was looking for them two years ago? <BR> <link><BR>urnal_individual.asp?blog_id=2367267 </link> <BR> <BR> The closest I could find was some veterinary publications that said cats and dogs can safely lose about 1% of their body weight per week. I ended up going with that because we are mammals too and I reasoned that their physiology is probably similar enough to ours that it is true for humans too. <BR> <BR> Now there... Tue, 21 Jun 2011 08:45:31 EST Brief Paper [Glycogen vs. Weight] <link><BR>pdf </link> <BR> <BR> The paper basically just says that weight loss associated with glycogen completion can be substantial (~5kg/11lbs), but most of us already knew that. The bonus of this article is at the very end with the statement that after a (inappropriate) refeed stored glycogen could reach twice the normal levels. It seems to suggest that you could lose ~11lbs of water weight and then regain maybe up to 20lbs of water weight if you h... Tue, 14 Jun 2011 09:42:58 EST Bill's Cut OK, my turn! Two posts describe what I'm trying to do. <BR> <BR> <link><BR>urnal_individual.asp?blog_id=4294934 </link> <link><BR>urnal_individual.asp?blog_id=4279933 </link> <BR> <BR> In a nutshell, I'm trying to shed 10 pounds in 10 weeks. Of course, shedding as much fat and sparing as much muscle as possible along the way. I kind of started yesterday. I'll be tracking using SP and probably post here for som... Mon, 13 Jun 2011 06:48:06 EST Evidence Based Fitness -- sounds good Glad to have been led here by BREWMASTERBILL and GRACEFULIFE. I'm gonna' lurk a bit and get the flow, but I'm happy to learn what is being discussed and offer my take from time to time. Great to find this concept here. <em>250</em> Thu, 9 Jun 2011 13:46:15 EST Low carb diets do not have a metabolic advantage <link> </link> <BR> <BR> Appetite suppression and fat oxidation were higher on a high-protein diet without than with carbohydrates exchanged for fat. Energy expenditure was not affected by the carbohydrate content of a high-protein diet. Sat, 4 Jun 2011 15:27:06 EST Teeth/Gums hurt occasionally after workouts Sometimes my gums hurt really bad AFTER a hard workout. It feels like my teeth are just going to fall right out of my mouth at any is a pretty crazy sensation. It is occasionally accompanied by what I am guessing is sinus pain, but I don't know since I've never had any other sinus just feels like sometimes my nose is trying to collapse in on itself whenever I breathe. Anyone else ever experience this? <BR> <BR> For those of you who may guess something related t... Fri, 3 Jun 2011 09:48:26 EST EPOC? EPOC seems to be a subject that comes and goes. The current feeling is that post calorie burn the hours following exercise is insignificant. Lyle McDonald reviews recent research that seems to turn existing feelings on the subject on their head. <BR> <BR> <link><BR>eview/a-45-minute-vigorous-exercise-bo<BR>ut-increases-metabolic-rate-for-14-hou<BR>rs-research-review.html </link> <BR> <BR> Note his differences between this study and previous studies.... Sat, 28 May 2011 17:39:08 EST Fashionable Toxins Really enjoyed this blog post. <BR> <BR> <link><BR>0 </link> <BR> <BR> If you're thinking about purging yourself of toxins, please read all of this before you proceed. Mon, 23 May 2011 10:51:51 EST Obese Rats Can't Build Muscle <link><BR>e-body-weight-muscle-mismatch/?smid=tw<BR>-taraparkerpope&seid=auto </link> <BR> <BR> SO the concept is that obese rats aren't making the same protein in their muscle to build muscle, I think. But do they have it all wrong? Whenever I read articles like this I feel like they're focusing on one tiny part of the phenomenon and missing the bigger picture. <BR> <BR> Carrying around extra weight all the time isn't the same as focused use of speci... Thu, 19 May 2011 11:11:13 EST Feet versus Forks A recent debate held in Canada about whether exercise or nutrition is more critical to managing obesity. <BR> <BR> original <BR> <link><BR>5/11/forks-vs-feet-watch-the-debate-li<BR>ve-here-starting-at-1155-est-on-may-12/ </link> <BR> <BR> hi-res version <BR> <link><BR>eet/ </link> <BR> <BR> Some interesting links: <BR> <BR> Canadian Obesity Network <BR> <link> </link> <BR> <BR> Database... Wed, 18 May 2011 14:53:21 EST 4 Pounds in 4 Weeks? I've been struggling to get back to where I was last October. So, I've decided to give myself a deadline. Not to lose all 12 pounds, but the first 4. I leave on holiday in 4 weeks and would love to be on the right path before I go. <BR> <BR> So, I need a place to report progress and you've been selected to help in the process. I wear a bodybugg, so I won't bother listing my exercise. Suffice it to say, I do a lot. <BR> <BR> Friday, May 5 <BR> Weight: 124.4 (A); 124.34 (S) <BR> Cals in: 1454... Sat, 7 May 2011 12:29:21 EST What else do you measure? Just out of curiosity (and for future possibilities for my own program) I'm wondering what all folks around here measure and monitor? <BR> <BR> Weight bing the obvious first choice, but I've been back and forth on this, being that I'm at maintenance, and feel good at my current weight, and even though I do weigh myself daily to keep it there, it's not really a motivating factor because it's staying consistently the same (not that that isn't motivating, but it's really not as motivating as lo... Sun, 1 May 2011 16:04:53 EST NY times article on Liposuction <link><BR>iew/01kolata.html?src=recg </link> <BR> <BR> So I happened across this, and was thankful that I had not had this done way back in my 20's when I was considering it, but do these results really hold true? <BR> <BR> I've always heard you don't grow new fat cells after a certain age, but it seems that that isn't true, of course new information always comes out, so who knows? That said, I've come to terms with my jiggly thighs, but am always t... Sun, 1 May 2011 15:47:07 EST The Husband Factor So my hubby has joined the fitness bandwagon. It kills me how he starts tracking and doing what I've been doing for years - and he loses twice as fast! Anyway - he is now a big fan of the Hackers Diet. He blogged about it. <BR> <BR> <link><BR>5-pounds-so-far </link> <BR> <BR> Any advice for the happy husband ? :) <BR> <BR> Sun, 24 Apr 2011 21:45:39 EST Strategic Fasting I saw a SP member blogging about this and it got me thinking - is it really safe? Anyone read up on this? Fri, 22 Apr 2011 16:54:53 EST Post-Workout Calorie Burn (EPOC) I came across this Wikipedia article today about one reason we burn calories after a workout: <BR> <link><BR>ercise_oxygen_consumption </link> <BR> <BR> Essentially, the article states that there have been measurable increases in metabolic rate detected up to 38 hours after a workout. Also, the effect appears to be greater when shorter duration, higher intensity exercise (HIIT) are performed. <BR> <BR> Although the article doesn't exactly state how m... Thu, 21 Apr 2011 14:40:24 EST finding the right formula for me to lose I am still trying to find the right formula for me to lose body fat, I have eaten 12000 cals and done 2 hrs solid cardio , I have had a pt and done weights and kettleball, i have eaten 1500 cals and done refeeding, (while injured ) now I'm planning the new improved me as my leg heals, join in the adventure to create a new tiger, with (apparently) 37% body fat (new tanita scales) I have a bodybugg tracking the burn and the kitchen scales tracking the cals. I do not actually binge or eat chips,... Mon, 18 Apr 2011 19:12:00 EST Just Joined My name is Carrie and I've been on this journey for nearly 2 1/2 years. I got down to within spitting distance (3 pounds) of my goal weight of 114 about a year ago and then suffered really bad back issues. I worked diligently to both avoid surgery and find exercises I could do when I couldn't sit and only gained back 7 pounds over the 9 months of rehab. <BR> <BR> Now that I'm mobile and have a cool new gym in my house and a trainer to keep me focused on building strength so I can do more, I... Sat, 16 Apr 2011 09:13:27 EST Obesity linked to diminished mental capacity? <link><BR>esity-damages-brains-bodies/ </link> <BR> <BR> I'm not sure how much I believe this story on the surface, especially since the "references" are all news outlets. It is thought provoking nonetheless. And another reason to get those extra pounds off. Thu, 14 Apr 2011 10:07:44 EST DAYTUM Hey - do any of my genius data friends on here know anything about the following website: <BR> <BR> <link> </link> <BR> <BR> My husband, being the MBA Data Analyst number geek that he is - and a cute one at that, has joined the band wagon in tracking food and activity. Amazes me how much easier it is for HIM to lose weight as opposed to me, but at any rate, he is considering this website and wondering if it is worth his time. <BR> <BR> What is the other one you guys a... Tue, 12 Apr 2011 22:51:17 EST Asylum is out! <link><BR>tines/asylum-workout </link> <BR> <BR> I'm guessing the strength and core stuff here is nearly worthless for those doing real strength training, and compared to NROL4A. However the other workouts are VERY interesting. Finally Beachbody starts to come up to date! Agility ladders? Speed roping? A set that looks like a sports field? I think this has potential. I'm all for functional training over just doing stuff like the original insanity pretty ... Fri, 8 Apr 2011 19:04:00 EST GL's not-cut-tacular log thread OK, it's time. I've got some new muscle made and I hope to make more, but my workouts aren't really all that heavy and are more metabolic style for most of 4W. So... it's time to cut me. Taking my cue from the "rein in 4A" thread, I'll post calories/marcos/fiber and workouts (or unusual activity) in this thread. The rest of you can make fun of me, give advice, whatever. Current data is available at <link><BR>=aack </link> . I'm at 232.3 lbs today. I'd be h... Thu, 7 Apr 2011 22:25:10 EST Starvation Mode? Waitaminute. Is this discussion actually lending CREDENCE to "starvation mode?" Am I missing something??? <BR> <BR> <link><BR>iggest-loser-feedback.html </link> <BR> <BR> BL: Our goal was to lose 1lb per day (3500 calories). Our particular trainers philosophy was that she was going to BURN it off you in the gym and if you had a poor day in the gym the VERY first question that was asked was “Did you eat”. It had to be pounded into us that we had to ea... Sun, 3 Apr 2011 23:12:55 EST body density bro-genuity I <em>26</em> this guy's bro-genuity: <BR> <link><BR>age_id=283 </link> <BR> (See the comment by "tom") <BR> <BR> Someone needs to invite that guy over here so he can commune with us and our sand balls and tool aprons. <BR> <em>100</em> Fri, 1 Apr 2011 13:36:22 EST crashing the party I hope you don't mind me joining the group. I am 41 and currently studying nuclear medicine. I was working in electronic banking but my company moved. After 11 years of playing on the computer, I finally had to decide what I wanted to be when I grow up. Nuclear medicine seemed to combine all my favorite topics: biology, chemistry and physics. <BR> <BR> I love science and what makes things work/not work. <BR> <BR> Let me know if you want any other information. Wed, 30 Mar 2011 01:52:20 EST Facilities that offer elective DXA analysis In line with our previous threads about measuring body composition, I've been doing some research into facilities that do elective DXA analysis for % body fat, bone density, etc. <BR> <BR> It turns out there isn't a list anywhere for places that do it. So I've decided to compile one. <BR> <BR> If you know of a facility, could you add it to the form on this link, or email them this link and ask them to add themselves? <BR> <BR> <link><BR>en&formkey=dEd... Tue, 29 Mar 2011 17:05:06 EST How to feed your gorilla <link><BR>/2011/02/110217091130.htm </link> <BR> <BR> Twice the calories. Still lost weight. Kinda tells me that if food weren't so easy to procure, humans wouldn't be so fat. <BR> <BR> And no, I'm not saying that obesity is not a multivariate problem, or that I'd want to go back to a situation in which I had to hunt and gather to eat. Although I can definitely tell you that I'd be thinner if I did. Mon, 28 Mar 2011 02:48:06 EST Spark vs Nike+ I am hoping someone can help or have some insight for me here. I have been logging my fitness on Sparkpeople for sometime now, but the other day I noticed after a 7 mile run there was a huge difference in what Sparks said I burned and my Nike+ said I burned. My Nike+ was almost double what Sparks was. I have my wieght enter correctly on both. anyone else have this issue. Which do I believe, Sparks or my Nike+? Fri, 25 Mar 2011 14:08:01 EST Supermodel Diet Wanna be thin like a supermodel? Here is the "secret". <BR> <BR> <link><BR>3/24/models-eat-cotton-balls-dipped-or<BR>ange-juice-curb-hunger-report-says/ </link> <BR> <BR> Bon apetit! Thu, 24 Mar 2011 20:38:36 EST Sporadic sex, exercise can kill This article just made me laugh ... had to share ... be careful out there guys - if you're not sexually active or physically active ENOUGH - it might kill ya ! :) <BR> <BR> <link><BR>tudy-Sporadic-sex-exercise-can-kill/UP<BR>I-99901300849359/ </link> Thu, 24 Mar 2011 16:15:16 EST Do we really have a limited amount of self-control Check out this article, which implies that after "using up" our daily allotted amount of self-control, we have a harder time with tasks such as dieting. I guess the trick is to totally subscribe to the idea that this is a "lifestyle" and that the word "diet" doesn't exist. <BR> <link><BR>011/03/People-can-exercise-only-so-muc<BR>h-self-control-/45201558/1 </link> Wed, 23 Mar 2011 09:57:59 EST French Diet Craze Hits America ?! Check out the link - kind of crazy if you ask me ... but oh the French love it - so it just MUST be fabulous, right ? <BR> <BR> <link><BR>n-diet-the-popular-french-diet-hits-am<BR>erica/ </link> <BR> <BR> The diet's creator, Dr. Pierre Dukan, says there is no counting calories, no weighing food with his plan. Instead, the diet is organized into four distinct phases, each one with certain foods that must be consumed and avoided. <BR> <BR> The attack p... Mon, 21 Mar 2011 14:12:52 EST Daily calorie restriction vs. intermittent fasting <link><BR>?dopt=Abstract </link> <BR> <BR> Quite interesting that they yielded a similar weight loss, yet the fasting method spared more muscle, therefore producing a more favorable body composition. Sort of turns the "eat 18 meals a day or you'll go catabolic and your body will chew through all of your muscle" argument on its head. <BR> <BR> Then again, there is that whole thing about how much fasting sucks. Sun, 20 Mar 2011 08:36:03 EST Defining "bulky" Really, I'd like to see this discussed in the ladies lounge vs. the men's lounge, so if any of you want to start those threads (or find them already present), link 'em up here. <BR> <BR> Skwigg kind of annoys me here: <link><BR>blog/2099297/women-strength-training-b<BR>ulk-and-sizeagain/ </link> with "Heavy lifting is subjective too. I say I don't lift heavy anymore but I'm routinely pressing a 35 pound kettlebell overhead and doing squats and lunges wit... Sat, 19 Mar 2011 12:24:19 EST Salt OK, everyone thinks salt is really bad for you somehow. Post up links, research, whatever. I want to see it. I know the standard line but the stuff I believe says that potassium-salt balance is really what is important, and even that the evidence that salt is bad for you is, well, lacking. For example <link><BR>/573.pdf </link> and <link><BR>od_myths/Salt_Causes_High_Blood_Pressu<BR>re.php </link> . <BR> <BR> I'd also... Sat, 19 Mar 2011 04:42:46 EST Top 10 Fitness Myths I'm not sure that I agree that these are the top 10, but they're up there and this is actually a good mainstream article for a change. <BR> <BR> <link><BR>-fitness-myths/ </link> Fri, 18 Mar 2011 08:24:43 EST new kid in town greetings, fellow high-intensity thinkers! <BR> <BR> I joined this team because my overarching thought patterns are my personal double-edged sword. But hey it gets me places, albeit a little slower than people who Do before Think. <BR> <BR> That aside, I follow a food plan which I created - similar to the 40-30-30 ratio plan that's out there, but vegan. Yep, I get 30% of my daily calories from vegan protein sources. I keep with a set calorie plan (which I adjust as my weight goes down), and... Thu, 17 Mar 2011 10:42:34 EST Less is More OK, horrible topic name, I know. I could have just as easily chosen the "work smarter, not harder" boring old cliche. <BR> <BR> Thanks to 4A and GL for getting me on this line of thinking. I also had some real life stuff to prove this to me over the holidays last year in the form of holiday priorities and injuries. As a result, I did less and saw better results. Being flexible when flexible is acceptable and rigid when required is key. My response to subpar results has always been to wo... Sat, 5 Mar 2011 13:41:38 EST Obesity: Problem, Solution, or Both? Happened upon this thought-provoking article on JP fitness forums: <link><BR>issues/2010/spr/or/132-obesity-problem<BR>-solution-or-both.html </link> <BR> <BR> The JP discussion about it is here: <link><BR>/44913-obesity-problem-solution-both-a<BR>rticle.html </link> <BR> <BR> This interests me both because they are working through the many issues we see around weight, but also because they talk about the Optifast p... Fri, 4 Mar 2011 19:09:19 EST Just taste the carbs Since I've gotten very interested in placebo effects recently, it was neat to find this now. Here's a study that says spitting out a sports drink may improve performance more than drinking it. Crazy. <BR> <BR><BR>tml <BR> Fri, 4 Mar 2011 14:36:45 EST Hi thought this team looked interesting.. I am been at this journey 8 years and am always interested to see how other peoples picture of the world of exercise and nutrition hangs together.. <BR> <BR> <em>213</em> Fri, 4 Mar 2011 08:21:38 EST New - with QUESTIONS! :) I've been at this for some time now and I have some frustrating scale activity that I'm trying to analyze. <BR> <BR> 4A-HEALTHY-BMI pointed me here saying you guys like to try to tackle those kinds of things. :) To save retyping a lot - to sum up, scale's moving up this week, feel like I've been very on point, what gives? New factor - Strength Training. Take a look at my recent blog for more detail. <BR> <BR> Thanks! And HI! :) Thu, 3 Mar 2011 12:26:03 EST New Here Invited by 4A-HEALTHY-BMI ... Excited to make new friends and get new ideas. Thu, 24 Feb 2011 13:32:14 EST how to build muscle not fat after injury? the story so far , had surgery on left hammie tendon, so was on v low cals for 4 weeks as I was fairly sendentary. Now I am off crutches and can slowly start to do some exercise, walking, swimming, some light weights as my leg gets stronger. What is the best way to do this. According to the bodymedia fit, im burning about 2000cals when sendentary, Im 5 2 and about 72-73 kgs scales say i have 36% bf but I have had a proper test a month ago and that said 32%. Any ideas folks I'd like to come ou... Thu, 24 Feb 2011 01:09:55 EST Beer Recovery Drink Oh yes. <BR> <BR> <link><BR>hletes-replacing-sports-drinks-beer/ </link> <BR> <BR> OK, so it's non-alcoholic. I tend to doubt it has much protein, but probably lots of carbs. Probably decent for a long bout of steady state aerobics or something to kick off an anabolic rebound. <BR> <BR> <em>334</em> Mon, 21 Feb 2011 14:09:41 EST Creatine C 4 H 9 N 3 O 2 Okay, so it's used for muscle building. <BR> Why should it not be used as a supplement? <BR> Spill your wisdom, guys. Sat, 19 Feb 2011 16:57:58 EST Side effects of exercise? I was curious about side effects of exercise, besides the obvious ones. On days that I achieve muscle fatigue (not because I am trying, but because I am in pretty bad shape), I experience chills when I finally sit down at the end of the days. I never get chills like this any other time, so it seem related. Is that normal? <BR> <BR> Is there any other unexpected surprises. I can't believe I am even asking, I used to be so active. Wed, 16 Feb 2011 22:19:41 EST ASP PHP HTML SQL and other 4 letter words This is for all you pc pundits. Who knew a little thing like web page design could make a person go seriously insane? I don't know how you folks do it, so my hats off to those of you that toil in this endeavour all day long! Who is the idiot that decided that to accomplish anything, you must use 5 or 6 different sets of "languages"? I'm not even gonna start with browser compatibility, or java or a dozen other ways to go insane! Mon, 7 Feb 2011 06:23:03 EST Heart Rate Monitors I'm wanting to get a HRM to assist me in my weight loss/fitness endeavors. I definitely want one with a calorie burn calculator. Any experience with them? Have they helped you with your progress? I've been stuck solidly for the last 2 weeks. I've been working out, usually 45 mins at a time, lifting 3Xweek and minding my calories closely. With the exception of one or two days, I've been well within my suggested range. Just need some extra help here! Sun, 6 Feb 2011 11:55:21 EST metabolic testing Has anyone had metabolic testing? I have just had this at my gym. Its measured by blowing into a gauge hooked up to a computer. The readings said i have a fast metabolism (2400) for for my age (50yrs ) and height 5'2" and also excellent oxygen output (normal is .38 and mine is .78) but apparently i dont have enough omega 6 to efficiently burn fat, im only burning carbohydrate , ( i dont consume much of this ) and they have suggested i take 8000mg a day of cod liver oil tablets. However this i... Thu, 3 Feb 2011 08:43:02 EST DEALING WITH INJURY AND SURGERY Ive just joined the team thanks to a friend. Been sparking for 1 year lost 5kg and put on 3kg back. Im 50yrs and 5'2" and about 10-20 lbs overweight, im trying to get to a healthy BMI, im lucky as im normally very active and fit with no health problems, although my weight has been steadily creeping up over the last 10 yrs. Im a chef lecturer so my life involves a lot of food. Im a foodie but have changed my nutrition quite a lot in the fast 12 mths . I have been trying not to starve myself. E... Sat, 29 Jan 2011 09:33:28 EST Fat Burning Hierarchy Originally a blog post, but I wanted to put the meat of it out there for discussion. <BR> <BR> I've been reading some of the research of Alwyn Cosgrove. Alwyn Cosgrove is the trainer behind the New Rules of Lifting and New Rules of Lifting for Women. Outside of this, Alwyn owns his own training facility and does a lot of his own research. He seems to be the brains behind the operation. I've come across his fat burning hierarchy research. The hierarchy is as follows: <BR> <BR> 1) Diet. <BR>... Thu, 13 Jan 2011 18:11:31 EST Just joined seconds ago. Just joined this team seconds ago as I am very interested in the why of things. I crave knowledge and don't want be led blindly into something but to know why and then I will know how to do things that are right for my body. <BR> <BR> Thank you for starting this team. Thu, 13 Jan 2011 15:12:18 EST 1500 calories per day test OK, so the point here is to try and get 15-20% fat per day, 120+ g of protein, and a max of 1500 calories. <BR> <BR> Starting today. <BR> <BR> Beginning stats: <BR> <BR> 184 lbs <BR> 27.9 % BF Tue, 11 Jan 2011 11:14:42 EST Activity, metabolism, or sleep tracking devices Does anyone here have experience with BodyBugg, GoWearFit / BodyMedia, ActiTrainer, Gruve, FitBit, or BioTrainer? Anyone used CalPal or <link> </link> (pedometer with calorie counter) ?? <BR> <BR> I'm considering getting a BodyMedia device. Feedback on the JP Fitness Forum seems to be quite positive but I'd like to know if anyone here has any experience with them and what you think about them. <BR> <BR> And yeah, I'd probably have to start tracking my intake agai... Fri, 7 Jan 2011 15:33:17 EST Pre- or during-workout nutrition How many of you eat directly before a workout? I was doing it for a while but stopped. <BR> <BR> I was in search of a way to make a 1:3 or 1:4 pro:carb drink to sip while working out in lieu of eating before... I don't know how if whey protein would work but since I can't use it that's moot for me anyway. If you spin egg protein into Gatorade it coagulates due to the acid, and ugh. However, I've recently got my hands on plain rice protein powder <link><BR... Fri, 7 Jan 2011 15:27:44 EST How much fat? I've figured out through trial and error that I need about 120-140g of protein a day to feel "right." That has usually worked out to 40-50% of my daily calories. <BR> <BR> My fat ratios have always been kinda low, though. (5-10%) What do you guys think would be an optimal fat ratio? It would have to come at the expense of carbs, I suppose... Fri, 7 Jan 2011 10:38:54 EST Protein Requirements and Consumption Wanted to share a very LONG study. It's really a summary of many protein studies. How much, when, what type and more. I'm not finished reading it yet, but invite others to give it a read and comment. I'll probably post some notes here for my own reference and hopefully you'll benefit as well. <BR> <BR> <link><BR>C2129150/ </link> Mon, 3 Jan 2011 08:09:46 EST My trainer's timed workout - Part 2 Part 2 is all about explosive training: <BR> <BR> <BR> 100 Sprawls <BR> 100 Squat Jumps <BR> 100 Lunge Jumps <BR> 100 Sit ups <BR> 100 Leg lifts <BR> <BR> 100 Alternating Knees (running man’s) <BR> 100 Roman Get ups (50 right arm raised, switch) <BR> 100 Punching w/ 5 pound weights (alternating 1,2’s, at eye level) <BR> *keep hands up <BR> 100 sit outs w/ 5 pound weights ( alternating left and right ) <BR> 100 Jump n’ tucks w/ 5 pound weights ( Jump up tuck knees to chest) ... Thu, 23 Dec 2010 14:41:15 EST Exercising on an empty stomach A friend forwarded this to me: <BR> <link><BR>ys-ed-the-benefits-of-exercising-befor<BR>e-breakfast/ </link> <BR> <BR> I haven't read the original study, but I have to wonder if the exercise on a fasting stomach group actually did eat the whole breakfast provided? <BR> <BR> Since about 90% of this battle (at least for me) is in the eating and not the exercising, one of the best reasons for me to exercise at night is that it helps suppress my appetite ... Sun, 19 Dec 2010 13:17:38 EST lose != loose Just for BB. <BR> <BR> <link> </link> <BR> <BR> <em>334</em> Fri, 17 Dec 2010 00:05:33 EST I'm already friends with some of you... and I liked the idea of joining a team where weekly bikini shots weren't required! Anyway, for those of you who don't know me - my name is Tonya. I'm at a happy weight (I don't fixate on the number a whole lot), but I'd like to be leaner. I plan to re-start P90X January 1 but replace the cardio/yoga with my Insanity DVD's. Does that sound crazy? I will also continue with kickboxing 2x a week (it's my sanity saver), and throw some running into the mix (have 2 10K's in mind for spring). S... Sun, 12 Dec 2010 12:00:47 EST Think more to eat less It's official - thinking a lot about a food item helps desensitize and leads to wanting to eat it less! <BR> <BR><BR>t/episode.cfm?id=think-more-to-eat-les<BR>s-10-12-10 <BR> <BR><BR>10/1530.abstract Fri, 10 Dec 2010 14:57:34 EST my new favorite exercise ...infomercial, that is. Was watching this on the treadmill yesterday and kept laughing aloud. You - yes you! - can lose a hundred pounds (serious) through crunches! <BR> <BR> I also enjoy the ridiculous olympian endorsement. <BR> <BR> Mon, 6 Dec 2010 16:53:34 EST Wanna Do a Crazy Diet? OK, so there was the Twinkie diet, there was also a fast food only diet in the movie Fat Head and now, the Potato diet. <BR> <BR> <link><BR>n-sheds-pounds-potato-diet/ </link> <BR> <BR> Apparently people are endlessly fascinated at the notion that eating one particular food or type of food can make you lose weight. As well all know, it's simply calories in/out behind the scenes, but somehow this is transformed into something magical. <BR> <BR> The sc... Tue, 30 Nov 2010 09:05:56 EST Getting more iron in my diet This might be arguably blog post content, but I'd like to call for feedback and post progress and changes as I go. I'm still very much in my learning stages, so this is subject to change. But the spirit of this workout is to take some things I've learned doing P90X, some things I've read and align them with my goals and current (lack of) equipment. The idea is to put focus on weights, take away focus, but not eliminate, body weight exercises and maybe even lighten up on scheduled cardio. ... Sun, 28 Nov 2010 08:47:49 EST Stalking My Runs We have a thread for stalking, but if you want to stalk me on my running log, I'm over here. <BR> <BR> <link><BR>id=26887 </link> <BR> <BR> I usually only run 1-2 times per week, sometimes 3 times if the kids push me a little or there is a race. Tue, 16 Nov 2010 08:00:46 EST Twinkie Diet ? How's this for Scientific Research ? :) <BR> <BR> <link><BR> </link> Thu, 11 Nov 2010 21:57:41 EST Genetic Testing in the Weight Loss Journey A good while ago I read an article in the WSJ about study being done by a university medical school in California. It aimed to discover whether following a diet and exercise plan that corresponded with the subject's genotype on specific genes would produce better results than if they had followed another diet and exercise plan. The researchers had a group of about 80 women take a genetic test to determine their genotype on specific genes, which would show whether they lost weight easier by ... Wed, 10 Nov 2010 11:42:40 EST Jumping in to the mix. I enjoy the "why" and "how" behind weight loss and gaining muscle/losing fat, so this looked like a good team. The HackDiet posted by someone here was great information. <BR> I recently took a genetic test that examined 5 genes related to how we process food/digest carbohydrates, and also examined how our body responds to exercise. I took it to gain information to help me in this slow journey (I have thyiroidosis, ie. "slow metabolism") and it was quite eye opening. If anyone wants to know... Tue, 9 Nov 2010 16:56:32 EST Estimating Calories <link><BR>unting-is-not-as-easy-as-you-think-201<BR>0-11-09 </link> <BR> <BR> "Which has fewer calories: a bowl of chili and a salad, or just the chili? On average, the people surveyed guessed a lower calorie count for the chili and salad together than for the chili alone." <BR> <BR> Are you freakin' kidding me? <BR> <BR> I know the fat free/reduced fat fools a lot of people. And of course, the ol' "I go to the gym for 10 minutes a day so I can eat wh... Tue, 9 Nov 2010 09:36:51 EST Wind resistance I went for a long walk today, pushing my 35 pound baby in a stroller. I do this all the time, no big deal. Today, however, my arms actually hurt afterwards. I think it was because it was so bloomin' windy today. I mean really windy. So much so, the baby who normally loves our walks, was not exactly pleased. <BR> <BR> My biceps are actually sore. This makes me feel so weak. Ugh. But I never really factored in that wind could make a difference. Do you think it was the wind, or just a ... Thu, 4 Nov 2010 17:29:28 EST Sites for circuit workouts MABELPIE was looking for circuit workouts today, so I thought it might be of value for us to have an archive of places to find tough circuit workouts online. <BR> <BR> Here's a new one I found today <link> </link> <BR> <BR> And where I sent MP <link><BR>html#WOD0 </link> Wed, 3 Nov 2010 16:04:15 EST BOOBS Catchy title, huh? Men folk, try not to be alarmed, as I will indeed talk about my boobs. Feel free to log off and ignore me :) <BR> <BR> It seems I am losing inches everywhere EXCEPT in the breast area. Many women complain that this is the first thing to go, but that has not been my case, and truly wouldn't mind if it was. <BR> <BR> Tried to do some research about exercises or nutrition for natural breast reduction, as I truly do not want surgery. Even tried Google Scholar. Got a lot ... Wed, 3 Nov 2010 15:27:44 EST Increasing Lactate Threshold My secondary goal of running naturally has me interested in going faster, further, etc. The book I'm reading talks about increasing lactate threshold, but it's pretty heady (for me), so I started searching for more succinct easier to follow guidelines. This is the best one I've found so far. <BR> <BR> <link><BR>e-threshold.html </link> <BR> <BR> I know GL is pretty knowledgeable on the subject, but if anyone else cares to contribute, I'm all ears. Sat, 30 Oct 2010 07:49:11 EST How to HIT that? Tutorial for NIMNIX and 4A-HEALTHY-BMI on where the boys are, and how to attract them, if not beat them into submission. <BR> <BR> Original discussion began here: <BR> <link><BR>urnal_individual.asp?blog_id=3748397 </link> <BR> <BR> OK, John, the floor is yours! Fri, 29 Oct 2010 17:29:15 EST Overtraining vs. Being a wimp So I killed legs and back last Friday. Or more aptly, it killed me. I was sore until Wednesday. I think that's the longest I've ever been sore from one workout. Yesterday was my hard run, so my poor legs are a little sore again this morning (not much though). And it's Friday, so it's leg and back day again. <BR> <BR> I'm getting the feeling that my poor legs might need a break, but perhaps I just don't want to be sore for a week, so it could be me being a wimp. <BR> <BR> The definition... Fri, 29 Oct 2010 07:47:49 EST Medical resarch sucks I've no idea if physiological research is this bad, but evidently most nutritional research is just utterly screwed up. <BR> <BR> <link><BR>archive/2010/11/lies-damned-lies-and-m<BR>edical-science/8269/ </link> Thu, 28 Oct 2010 03:06:33 EST My trainer's workout challenge My trainer has posted the following workout challenge on his facebook page: <link> </link> <BR> <BR> If you want to compete with other people (or just brag), post up your completion time there. Also, 'like' his page while you're at it. Mama needs another jiujitsu session. <BR> <BR> Set 1: <BR> 50 jumping jacks <BR> 25 push ups <BR> 25 lat pulls <BR> 25 military press w/ band <BR> 25 deltoid raises <BR> <BR> Repeat 2 times <BR> <BR> Set 2: <BR> 20 up... Wed, 27 Oct 2010 17:44:02 EST Cardio for Muscle Gain Starting a new topic mostly for my own reference, but as always, welcome opinions and other research. I'm trying to determine how cardio can negate/improve muscle gaining goals. The opinions seem to be all over the map from 0 cardio to intense cardio, so I'm attempting to sort through the mess and find empirical evidence that suggests a proper approach. I don't know why I'm amazed at how much of the "evidence" out there is simply someone trying to sell me crap. <BR> <BR> I will start off ... Wed, 27 Oct 2010 14:58:09 EST The Workout Log (Multiple posts) AKA My workout log from Sept. 23 to Today's DIY Bootcamp (Oct. 22) <BR> <BR> Maybe I should have put this in another section, but I didn't think of it until now. Anyway, Sparky this one is for you. <BR> <BR> This is going to be split into multiple posts, because otherwise I won't be able to read it. <BR> <BR> Thursday, 9/23 <BR> Conditioning set: <BR> Situps (100, holding weights) <BR> <BR> leg lifts (100) <BR> <BR> bear crawls and sprawls (bear crawl across the floor and back then do... Fri, 22 Oct 2010 22:45:10 EST Resistance training programs - IRON ONLY I thought it might be useful to create a thread to catalog resistance programs we find that are interesting (nothing from the generic workout searches at for example). Stuff like the beginner one BB posted, doggcrapp, or the one Dan is doing now. Please post a link or links to more information on the workout, and the level at which the workout is aimed. <BR> <BR> And yes, of course this is partly because I'm always looking for my next workout plan! I can tell that I'm not go... Wed, 20 Oct 2010 18:56:58 EST You may think it's funny but it's snot For many years I've noticed a slight runny nose during and shortly after eating. It happens almost every meal, it's not excessive, but sometimes I do have to excuse myself. I finally did a little investigation because I was curious. Found some interesting links (and no, it's not serious enough for me to take drugs or shoot up nasal spray). I guess it's called Gustatory Rhinorrhea and if you ever told your partner you have it, they'd probably make you use protection. <em>18</em> <BR> ... Mon, 18 Oct 2010 10:37:42 EST Top 10 Here's a story on the top 10 healthiest fast food joints. <BR> <link>,,204<BR>11588_1,00.html </link> <BR> You will never guess who comes in at # 8. <BR> Handy for us that are out of town a lot, for instance I'm going back to skool in Houston the 29th through the 31st. No home cuukin. Fri, 15 Oct 2010 14:38:03 EST weight lifting calories Forgive me for the topic; I have seen it a million times on the main spark fitness boards, but have not ever gotten an answer that truly works for me. In particular this is because I am using physics diet (when it works;)) and trying to really think about what works regarding cal burn and cals in and bf% changes. <BR> <BR> Yesterday when I had to enter my "0" cals on physics diet for the weight session that I actually puked in (and my arse hurts so bad from lunges today I am practically lim... Thu, 14 Oct 2010 12:53:30 EST DIY workout equipment Now, I'm a gym girl, and like my equipment shiny and new and so on. But I came across this link and thought some of you guys might be interested, if you haven't seen it already. I'm getting more into his workouts (modified b/c I can't do half that sh1t), since I think they offer some of the short blasts of insanity I'll need to keep on keeping on in kickboxing. <BR> <BR> <link><BR>.php?p=1056#p1056 </link> Tue, 5 Oct 2010 11:55:37 EST Food tracking Okay - who here uses SparkPeople for their food tracking? I always have - with a break for laziness - but getting back at it today. <BR> <BR> I noticed two of my columns for breakfast are not adding up right. Now I am not a math genius - but I can usually add pretty accurately, especially low numbers, tee hee. <BR> <BR> Both my carbs and protein columns were off by two - lower than they should be. It's a simple enough thing to add - I am not sure why it would be doing this. <BR> <BR> A... Mon, 4 Oct 2010 10:13:51 EST Healthy Snacks Feel free to add or comment - this list came from another SparkFriend (and FB friend) who lives near me. <BR> <BR> By Konnie Tran on Sunday, October 3, 2010 <BR> <BR> ½ Banana on Brown Rice Cake spread w/ <BR> 1 Tbspn Almond Butter <BR> <BR> ½ cup Cottage Cheese w/ 1 Orange <BR> <BR> Non Fat Greek Yogurt with 2 Tbspn slivered almonds and ½ cup raspberries <BR> <BR> Whole Wheat Wrap with 4 scrambled eggs <BR> <BR> 1 Protein Shake with ¼ cup oatmeal, 1 Tbspn ground flaxseed, 1 cup no... Sun, 3 Oct 2010 17:10:22 EST Flabby skin - will it forever be my curse Okay- so I know that when you lose over 100 pounds (like I have done) -there will be flabby skin involved. <BR> <BR> I lost the 1st half of it quickly - and every pound thereafter slowly. Unfortunately, I was not really educated about the importance of strength training until fairly recently. I simply lost through the very basic philosophy of 'eat less, move more'. <BR> <BR> Anyhow - I am not done losing. Some may look at me and still see a 'fat chic' - but considering where I came from... Sat, 2 Oct 2010 19:39:25 EST low carb=low energy? An unfair title, since I know for many (I think nimnix has said this) low carb = more energy. <BR> <BR> I raised this concern on an overcrowded blog post and danstout suggested I try here. At your mercy, HITers! <BR> <BR> I want to lose fat. I am thus far slowly but surely accomplishing this through cardio, heavy ST, and a clean diet. The diet plan does not cap carbs, but I am supposed to limit them (cereal/bread/pasta/rice) to breakfast and post-workout. I can have fruit whenever, ca... Sat, 2 Oct 2010 12:30:49 EST A goal without a plan, is just a wish Okay folks - we got about 90 days until Christmas. <BR> (Depending on how you calculate) <BR> <BR> From and including: Sunday, September 26, 2010 <BR> To, but not including : Saturday, December 25, 2010 <BR> It is 90 days from the start date to the end date, but not including the end date <BR> Or 2 months, 29 days excluding the end date <BR> <BR> Alternative time units <BR> 90 days can be converted to one of these units: <BR> 7,776,000 seconds <BR> 129,600 minutes <BR> 2160 hours <... Sat, 25 Sep 2010 19:30:46 EST Garmin ForeRunner GPS Comparisons I've had a couple people, both here in the HIT squad and elsewhere, ask me a couple things about the various Garmin ForeRunner GPS trainers, so I thought I would put my comments down in one spot so I can point people here in the future. <BR> <BR> Firstly, here is a comparison link off the Garmin site comparing the 305, 310XT, the 405CX, and the 110. <BR> <BR> <link><BR>do?cID=141&compareProduct=31859&compar<BR>eProduct=63511&compareProduct=27335&co<BR>mp... Fri, 24 Sep 2010 19:13:21 EST hot4fitness has arrived My name is Deanna,I have met my weight loss goals and now am working on building muscle (more muscle). I want to bulk up just a little. ( I know they say women can't bulk up) but I would like to try (without drugs of course) I have weights at home and use videos. i also go to the gym, but sometimes that can be annoying cause everyone wants to give you advice that I never ask for but get anyway, and none of it makes any sense. I am a Nurse in Lincoln, Nebraska and am going back to school, ev... Tue, 21 Sep 2010 09:21:46 EST What superhero would you be? The whole superhero thing got me thinking (since last year when someone first put the bionic woman label on me). Finding a female superhero I would identify most with was especially difficult, though of course now I have a couple of options. I suppose it shouldn't be surprising that they are part of the X-Men mythos, since I do loves me some Wolverine. <BR> <BR> So, if you suddenly woke up all radioactive superpowery (or otherworldly superpowery, whatever), which would you be? The only ... Sun, 19 Sep 2010 23:11:49 EST Venuto's holy Grail Any guesses on what his new holy grail system is? My guess is dual periodization combined with carb cycling. Fri, 17 Sep 2010 21:36:43 EST Probably don't qualify as a "hit" But I couldn't resist joining! <BR> <BR> I'm Haley. I really don't know what to say to introduce myself, but thought I should put forth the effort! :) <BR> <BR> Fri, 17 Sep 2010 10:55:45 EST Dumb question of the day Realizing that I am in a brainiac kinda crowd, I don't mind feeling stupid to ask this question. <BR> <BR> I wear a pedometer to keep track of steps. I know it's not a rock solid scientific kinda thing - it's a general guide. If I do 10,000 steps one day, and 15,000 the next - I obviously did better on the second day. <BR> <BR> I just now introduced riding my bike into my life. I'm very bad at it by the way. Tushie hurts. But anyway- I notice the number of steps on the lovely pedome... Thu, 16 Sep 2010 13:17:29 EST Duct Tape, Warts and Vodka - oh my Bizarre Home Cures That Work <BR> By Tabby Biddle <BR> <BR> Reviewed by QualityHealth's Medical Advisory Board <BR> <BR> If you are a do-it-yourself person and don't want to always rely on a doctor to cure your health issues, you may be in luck. You can use duct tape, baking soda, and an assortment of other bizarre home cures, depending on your ailment, to improve your health. <BR> <BR> Check out the following bizarre home cures that really work: <BR> <BR> Problem: Warts <BR> <BR> Home C... Thu, 16 Sep 2010 12:54:58 EST What the.... I saw this article today and had to shake my head. <BR> <BR> <link>/<BR>15/2/gym-obsession-sparking-new-disord<BR>er-ar-232662/# </link> Wed, 15 Sep 2010 16:01:03 EST Just when I got the system down I finally got my eating to the point where I could sustain my workout schedule, and now I've gone and signed up to change it again. <BR> <BR> I will be working with my trainer 6 days a week now. 4 personal sessions, 2 strength/conditioning classes, one 3 hour bootcamp. <BR> <BR> I'm guessing, since personal training sessions are MUCH harder than the bag class they will be replacing, I will need to eat even more. <BR> <BR> Though with the way things are spread out now, maybe it's not going... Wed, 8 Sep 2010 01:42:25 EST Im in ur hiding place, invading ur forums Hi everyone! Ignore the fact that I'm considered "crazy" and/or "weird" by some of my friends. Or, embrace the fact, whichever lets you sleep at night. <BR> <BR> I spend more time than I probably should anticipating my next workout, whether it involves kickboxing/MMA or just getting my ass kicked the good old fashioned way. <BR> <BR> If you're curious about me, just ask. Also, grab a long book and maybe a short vacation, because once you get me started, I can talk. A lot. Tue, 7 Sep 2010 15:13:26 EST Meal Frequency and Number I've never been much of a 6 meal a day believer. Maybe because it was such a pain I didn't want to be. Frequent meals have advantages and disadvantages, just like everything else, but the common bro-science is that is stokes the metabolic fire, which appears to be false. <BR> <BR> <link><BR>eview/meal-frequency-and-energy-balanc<BR>e-research-review.html </link> Mon, 6 Sep 2010 20:18:39 EST New Program and Equipment Critique I've been looking around for a couple of months at various routines. My requirement for now is that they incorporate the big 3, squats, dead lifts and bench presses. I've settled on the routine below and the thread is HUGE. I've attempted to collect as much relevant information from the noise. Admittedly, I've not yet made it through all 5500 posts. <BR> <BR> Here are my notes so far. <BR> <BR> A Simple Beginner's Routine <BR> <BR> <link><BR>p?t=419... Mon, 6 Sep 2010 12:15:47 EST are all calories the same? Interesting discussion breaking out on another site that I frequent. It's a personal finance site, but there are often fitness topics. Thought I'd pass it along. <BR> <BR> <link><BR>hp?t=59745&mrr=1283517016 </link> Fri, 3 Sep 2010 08:38:16 EST Drink Water, Get Protein? <link><BR>hats-water-tiny-invisible-shrimp/ </link> <BR> <BR> So it looks like filtering probably gets rid of the shrimp in your water, but what if you don't filter? Can microscopic shrimp in your water provide any measurable amounts of protein? My guess is no. <BR> <BR> Are vegetarians aware of this? They could have been consuming animals the whole time! <BR> <BR> <em>4</em> Thu, 2 Sep 2010 14:32:19 EST animal testing... Not a PETA screed, haha. <BR> <BR> It's just this bizarro study that was on NPR...I meant to share last week then forgot. The premise is simple enough (muscle memory), but then they explain HOW they got their results: <BR> <BR> "The researchers put mice through strength training on their hind legs." <BR> <BR> Whaaaaaat? I do not know how you make mice strength train (it is probably adorable, though). But how do results like this tell us anything about what our *human* bodies do? We're ... Mon, 30 Aug 2010 12:54:24 EST Need Equipment OK, I'm formulating my post P90X plan and I need some equipment. Here it goes ... (deep breath) ... I don't even have a weight bench. Yup. I improvise, but you cannot really improvise bench presses or squats, so alas, I must shell out some bucks. I don't mind paying for something that makes sense, I'm not trying to skimp. My only REAL constraint is space. The room I'm in is about 11x17 cleaned and gutted. I'd also like this to be something that will last me a long time. In other words... Tue, 24 Aug 2010 19:32:50 EST Body fat % average? So the point of averaging weight on a site like is so that you don't get emotional about daily weigh ins and you get a pretty clear trend line at a glance. Works well. However, I'm beginning to wonder if it's as slick with bf%. I think mostly because these BIA devices might be flaky, but I went some weeks where I almost gained all muscle, then weeks where I lost muscle and gained fat ... now I'm back to all muscle gains. Surely that's not how it's really happening, right? ... Tue, 24 Aug 2010 07:37:11 EST New program Time for a new program after work your ass off eat your ass off :) This will be a 12 week program designed to end at the 1 year anniversary. <BR> The program is described at the link below. <BR> <BR> <link><BR>ly-bulking-trainer.htm </link> Mon, 23 Aug 2010 18:04:11 EST Hi, I'm Doug I am new to SP, but not weight loss. I have recently begun to intensify my weight loss efforts from losing 2 pounds a month (Since April 18th, 2010) to one pound a week, then I began using a kick @ss program called dietpower for counting and calorie budgeting, also I began running because some of you maniacs made me want to. I am now up to losing two pounds a week, and running 9.3 miles a week. It's going well. <BR> I am glad to be here. Thu, 19 Aug 2010 19:14:05 EST Potassium I received a question from fellow sparker, seems he needs 4500 mg ,potassium for medical reasons instead of the normal 2000 a 2500. Supplements don't make a dent, presumably because of the danger of poisoning. Anyone have any ideas other than eat bananas ? Tue, 17 Aug 2010 23:33:50 EST What's the Best Cheese? I'm trying to get a bit more fat and calories in my diet. I'm not sure cheese is the best choice for that, but it's natural, right? I eat a lot of cottage cheese, but I'd like to maybe put a slice or two on a sandwich. If you search for healthiest cheese, healthiest seems to equal "lowest in fat content" which isn't exactly what I'm after. <BR> <BR> Maybe there is no such thing as "healthy" cheese? Mon, 16 Aug 2010 09:03:47 EST Long Distance Running Bad <link><BR>/ACC/19091 </link> <BR> <BR> I'll just state that I enjoy running. My longest distance is 9 miles. It's tough on my knees. I can't do it every day or even several days a week. I have no aspirations to run a marathon. So I consider myself "neutral", I guess. <BR> <BR> This article is interesting because "long distance" which I guess is defined as a marathon seems to have some fairly negative consequences. The comparison group is "non-run... Sat, 7 Aug 2010 10:04:04 EST PaNu <link> </link> <BR> <BR> Mildly intriguing. Anyone heard of this or tried it? What's interesting is a lot of the Tom V assertions and even sparkpeople recommendations are turned on their head. Eat 2 meals, cook with butter, avoid rice, no legumes and go easy on fruit. Tracking and macros, throw 'em out the window. <BR> <BR> I gather that his goal is eliminating insulin triggers (sugar and carbs) as much as possible. <BR> <BR> So if you've heard of it or p... Sat, 7 Aug 2010 08:37:00 EST Daily Spark Blog Hey all, <BR> <BR> I recently read this daily spark blog: <link><BR>ost=exercise_might_not_help_if_youre_g<BR>enerally_a_couch_potato </link> <BR> <BR> I was just wondering what your thoughts are of the tone of this article. Do you find it motivating? <BR> <BR> For me it raises more questions than it can answer and I don't see the point of posting it, at least in it's current form. I'm not knocking the study, it's good to have information like that b... Wed, 4 Aug 2010 15:31:08 EST Supplement Dangers Apparently this was released by Consumer Reports at some point, not sure when, but our local radio station has regurgitated it. If anyone has more information, particularly quantities and types of side effects, I'd be interested. I'm not sure that I take any of this stuff through my multi-vitamin or protein powder. This just has the feel of a 'scare piece', but I would like to know a little more. <BR> <BR> <link><BR>ement-dangers.html </link> Wed, 4 Aug 2010 07:39:51 EST Low carb or low fat? Looks like a study hit the mainstream today. I heard it on my way to work on the news. It was a teaser story and when they posed the question, I said "both". Turns out, I wasn't far off the mark. <BR> <BR> <link><BR>oss/2010-08-03-battleofthediets03_ST_N<BR>.htm </link> <BR> <BR> All of us already knew, it's mostly calories in / calories out. <em>211</em> <BR> <BR> There is some sage advice in the article too. It probably won't get much attent... Tue, 3 Aug 2010 09:38:22 EST Shape UPs Anyone here actually bought and tried the Shape Ups shoes? I'm very tempted - but somehow the cynical side of me doubts it is worth it -and should just stick to regular athletic walking shoes. <BR> <BR> Thoughts? Sat, 31 Jul 2010 10:34:21 EST Interesting stuff on fat loss I happened upon some interesting information, and an interesting approach that Venuto wrote a while back. <BR> <BR> <link><BR>scle-matters/373664-cardio-h-i-t-l-i-s<BR>-s-interesting-article.html </link> <BR> <BR> Go about 35% down on the page to see the Venuto stuff... the hardcore might want to just start from the top. Interesting rating scale that Tom applies. I do have to wonder if his opinions and ratings would be the same today as then. <BR> Fri, 30 Jul 2010 02:02:37 EST Charts & Graphs & Therapy, Oh My Okay, so I'm in therapy. Marriage Counseling is in full swing. Some of you who have followed my drama know that my husband and I of 17 years were separated for two months due to his infidelity. <BR> <BR> So in today's session ... we went over the results of these analytical personality traits type tests that we each took online. Basically each of us had to take a test rating how we saw ourselves in each item listed, and then how we saw our respective spouse. It produced these lovely graphs ... Thu, 29 Jul 2010 23:46:30 EST Cryolipolysis <link> </link> <BR> <BR> Yet another topic to discuss :) Fri, 23 Jul 2010 18:03:34 EST Obeseogens It's not our fault after all! :) More BS? Or do we need to do further study? I'm headed out of town and don't have time right now. "Hooter's" Alert :) <BR> <BR> In the report they list endocrine-disrupting chemicals as a possible reason for increased obesity in the country and describe how scientists have coined a new term for these chemicals — "obesogens" — because they "may promote weight gain and obesity." <BR> <BR> <link><BR>hy-you-cant-lose-those-l... Thu, 22 Jul 2010 05:20:51 EST Apple Cider Vinegar Picked up an interesting tidbit today. Apparently apple cider vinegar can be used to lower the glycemic index of food. This could promote weight loss and one study showed that it improved satiety (haven't found said study). <BR> <BR> <link><BR>pple_cider_vinegar_weight_loss.html </link> <BR> <BR> <link><BR>Apple-Cider-Vinegar---Extra-Help-to-Fa<BR>t-Loss&id=3446052 </link> Mon, 19 Jul 2010 17:07:55 EST Fat Cells - some help? I heard some statements on the radio where they had talked about a person who lost a ridiculous amount of weight (probably 200+ pounds, maybe more). When he got to his goal weight, he went out and celebrated with a dozen coney dogs. The downward spiral began and the proverbial, "he gained it all back and then some" story began. But the host said something that struck me. He said that the guy gained all of the weight back fast because he already grew so many fat cells from being fat, that ... Sat, 17 Jul 2010 08:58:30 EST Pulse oximeter I was looking for HRM stuff and happened upon pulse oximeters at Amazon. <link><BR>300CW-Fingertip-Oximeter/dp/B0030NWVGA/ </link> <BR> <BR> This thing says "Widely used for sports, climbing, and avionics." OK, avionics and climbing make sense to me. But what is its use for sports? Thu, 15 Jul 2010 10:58:10 EST cholesterol So, what do you all do with the conflicting advice? I'm ex-vegan, sort of ex-vegetarian, and introducing foods like eggs into my diet for the first time since I was a kid. And they're awesome. But I haven't really thought about cholesterol before, and now - since I'm looking for it - it is *everywhere* I look. <BR> <BR> How do you even go about figuring out the best approach? Spark people says 300 mg a day max (and recommends 250 for me). 1 egg and I'm done. On the other hand I just fi... Thu, 8 Jul 2010 15:38:30 EST GI - Glycemic Index <link> </link> <BR> <BR> The Glycemic Index is important to understand for regulating blood sugar, eating healthy and other advanced concepts involving nutrient timing. <BR> Understand the Glycemic Index has long been viewed as important to maintaining a healthy diet as well as a consistent level of energy throughout the day. <BR> <BR> Problem: I have some massive gripes with this website... it's not well curated and some of the omissions are glaring to say the leas... Tue, 6 Jul 2010 13:17:24 EST Anabolic Nutrient Timing Earlier I issued the blanket statement "One of the keys to building lean muscle mass is to not eat fat while you are in an anabolic phase." This being the SpHIT team, I should have known I'd be called to the table. :) <BR> <BR> Before discussing this I am going to make a couple of statements that I am not going to try and prove at this time. <BR> <BR> 1. After workouts we want to go from catabolic to anabolic. <BR> 2. After workouts we want insulin levels to increase. <BR> <BR> If we don't... Mon, 28 Jun 2010 13:53:48 EST Hammy pull / strain I obviously did a little something to the hammy on Saturday. I was able to do P90X on Sunday because it was chest and back, but today is plyo and it's day 2 of the pull so it is definitely stiff. It only hurts when I squat. <BR> <BR> Not sure what to do. Give it a rest (don't really want to), do plyo but with less intensity? Do a different workout? I can probably play through the pain, but just don't want to aggravate it further and really be out. Mon, 28 Jun 2010 09:52:25 EST So you want to measure your body fat - in progress It appears that Lyle McDonald has already written most of the essentials. I'll write things that add to his articles and state my opinions, but most of what I'm going to do for the moment is link to his articles. Seriously, read them and you will probably have a better story than I could have come up with. <BR> <BR> What does body composition mean? <link><BR>-loss/what-does-body-composition-mean.<BR>html </link> <BR> <BR> Body composition calculations: ... Mon, 28 Jun 2010 02:27:02 EST Progression We all know by now that progression is the key to building muscle. The question is should you put the same effort to measure cardio related gains? If so what should you measure, heart rate and time? Speed and distance? Strength (think plyo) endurance? <BR> I know some of this is goal related. Do you measure? Sat, 26 Jun 2010 08:34:32 EST Muscle Soreness I had always heard that muscle soreness is no indicator of intensity or whether or not a workout was good or bad. I recently became interested in this topic again because P90X has me sore as hell. I love being sore but I needed some validation that my thought on the matter was correct, so I dug a little. <BR> <BR> <link><BR>ess.html </link> <BR> <BR> That link is a pretty easy to read summary for me. I also couldn't find any results in my search th... Wed, 16 Jun 2010 07:32:51 EST Yoga Is yoga good for you? an excerpt from this article seems to suggest it's quite dangerous. :) <BR> <BR> <BR> ******************* <BR> Why, not Yoga? <BR> <BR> Is yoga bad? Yoga is truly beneficial! However, if not practiced properly, exactly by the stipulated rules laid down for the practice, the practitioner may end up getting hurt mentally. It's an irreversible catastrophe and may even be terminal. Practitioner might go insane by practicing yoga haphazardly, for an example, by following s... Tue, 15 Jun 2010 18:35:42 EST Hi, My name is Anthony I am new to this team. I live in good old Houston, TX. Hopefully I can take some of the knowlege out of the brains in this operation and possibly contribute some as well. I like what I have seen in here so far! Tue, 15 Jun 2010 09:27:08 EST Kicking this Ugly Trend in the @$$ OK, Bill. <BR> <BR> Here you go. My accountability thread. In response to your suggestion over at my blog post. <BR> <link><BR>urnal_individual.asp?blog_id=3333215 </link> <BR> <BR> Overall goals: Lose 2 lbs per week and get the weight average <BR> 1) back down under 160 (at which point the BMI will be under 25 again) <BR> and 2) eventually down to 150 +/- 3 lbs <BR> <BR> Secondary goal: drop the % body fat down below 19% again. <BR> <BR> Today's ... Mon, 14 Jun 2010 20:59:01 EST Nutrient timing experiment D30H vs standard intake Today starts the return of cardio to my program! I have found during the previous experiment I gain the usual 1:1 (fat:muscle) ratio. This experiment will test the gain muscle / lose fat theory of timing your nutrient intake. As a control, Bill is going to begin P90X and eat the standard macros trying to gain muscle, while I will be timing intake alternating between High calories after workouts and low calories on off/cardio days. <BR> My workout will be P90X phase 3 with extra steady state c... Sun, 13 Jun 2010 07:50:40 EST Bill's P90X Tracker OK, you guys finally convinced me to give P90X a try. I'm still not sure if I have enough room in my exercise room here, but I probably do. Obviously, if I don't, I may either have to curtail the activity that involves a lot of room or quit until I can find a suitable room in the house. <BR> <BR> Some other notes. I doubt I can commit 7 days a week to this. My goal is 5 days. If I go less than 3, I'll consider myself a failure. <BR> <BR> For diet, I'm going back up to 2500-2700 per day... Sat, 12 Jun 2010 13:22:39 EST The great debate! Cardio or no cardio? Like training programs discussed last weekend, this is another topic with widely varied views. I personally feel some type of cardio should be kept in my program, If for no other reason than general health. I have always felt that unless taken to the extreme cardio is not going to burn away the muscle you worked to build as long as you are not doing one or the other to extremes. It also makes sense to me that proper nutrition timing and macro nutrient timing can be used f... Sat, 12 Jun 2010 07:16:56 EST Debunking Diet Myths Interesting article on CNN. Nothing earth shattering, but it's nice to see some of the common myths tackled in the mainstream. <BR> <BR> <link><BR>completelist/0,29569,1896439,00.html </link> Mon, 7 Jun 2010 08:59:39 EST Starvation Mode I've been threatening for weeks to put up my findings about starvation mode. I've done a lot of homework on this because it is thrown around SparkPeople like candy on Halloween. Not losing weight? Must be "starvation mode". Eating all of the right stuff and running 3 marathons a day and not losing weight? Must be starvation mode. <BR> <BR> Bologna! If starvation mode was as it is purported around SparkPeople, we would get fatter the less we ate. So rather than go into a lengthy diatri... Sun, 6 Jun 2010 08:52:53 EST Absurd Claims! Post your favorite crackpot claim here! <BR> I'll start <BR> This one claims <BR> INCREASE MUSCLE SIZE AND STRENGTH WITH GLYCOGEN SUPERCOMPENSATION. <BR> <BR> <link><BR>TIMIZATION-power.htm </link> <BR> <BR> We should start a debunk the weight loss / gain website. Sat, 5 Jun 2010 13:01:21 EST Over training With almost no exceptions, the best physiques in the world are built with long hours of training and hard, hard, hard work. <BR> <BR> When all else seems to have failed, try THIS secret: Get in there, put in the hours and WORK at it. Work your butt off. Work harder than you ever have before… and maybe THIS will be the summer you finally achieve that body you’ve been dreaming of. <BR> <BR> Train hard and expect success, <BR> <BR> Tom Venuto <BR> <BR> Quote above from this article <link>w... Sat, 5 Jun 2010 07:14:40 EST Weight Maintenance - By Dean CHEMMD forwarded this to me, but it has a lot of relevant bits. First, GL's hate for Dean is entertaining, or at least the crafty insults are fun. Second, 4-A recently blogged about a maintenance plan, so there is some recent thought about the subject. Third, I think the article is OK (not great) and I wanted to discuss / dispute some points. <BR> <BR> <link><BR>s_articles.asp?id=1066 </link> <BR> <BR> I think there are a number of holes to poke in... Fri, 4 Jun 2010 07:21:10 EST My name is Debra and I'm a Sparkaholic Well I guess I realized I never introduced myself to this cozy little team here. I've been stalking all of you nicely and find every one of you to be completely fascinating, each in their own right. <BR> <BR> I am 40 yrs old - going thru a divorce. See my SparkPage and/or blogs for the recap. No tears - I'm turning lemons into lemonade... I've got four awesome kids ages 13, 6, 5 and nearly two. <BR> <BR> I start a new job as a Marketing Researcher and Editor next week. Had to go back to... Mon, 31 May 2010 22:34:00 EST Heart Rate Monitor? Need the brain power of the HIT squad ... or at least opinions anyway. <BR> <BR> I have a watch that I bought that is also a heart rate monitor. It's pink - it's cute - but it's worthless. I have a low resting heart rate - always have. When I started getting crazy readings, I did a little panic. I thought I was getting high blood pressure or something. NOPE - I'm still good - it's the watch. <BR> <BR> SO, I am now at a point where I am ready to spend the money necessary to get a new on... Mon, 31 May 2010 12:52:47 EST Muscle Confusion I don't know why, but 'muscle confusion' triggered my hocus-pocus alarm this morning, so I got to digging. From my reading, it looks like this is more or less marketing speak based on loose interpretations of some postulating and plausible sounding ideas. Much like 'starvation mode', this is a misunderstood, misused and maybe overused phrase. <BR> <BR> So what is muscle confusion? Well, I put on the weights to do a bench press, but I went I went ahead and did some squats. Did I confuse m... Mon, 31 May 2010 11:55:41 EST Free Spark Book Hey, I finished reading The Spark book. I was ready to put it on the donate pile for our local library, but I'd rather send it to someone here. Instead of first come, first serve, I decided that if you want it and you recruit a new member to our little group, I'll send it to you ... I'll even pay for shipping. <BR> <BR> Let me know if you're interested and the member you recruited and I'll put it in the mail. We'll work out the address details offline. Sat, 29 May 2010 17:23:49 EST Ab Circle Pro Fell asleep with the TV on, so this morning I was in and out of consciousness while the Ab Circle Pro infomercial was on. There are some absolutely outlandish claims, I don't even know how it is legal to state some of these items. <BR> <BR> One of them stuck out, 3 minutes a day for 2 weeks and you'll lose 10 pounds (or your money back ... probably less shipping, handling, customs charges, 9/11 fees, convenience charges, FCC licensing fees, etc, etc). But lets do the math. <BR> <BR> 3 mi... Sat, 29 May 2010 08:29:03 EST Do my homework for me! OK, so we probably have topics/ideas that we want more information on. I know I do. I also find that a lot of the big brains here have a lot of knowledge and links for newbs like me to get started. <BR> <BR> Consider this an incubator for research topics. If they grow into something, create a new subject with your findings. <BR> <BR> My first question is answering the completing your reps vs. training to failure question. I'd like to understand what is desirable and what the expected ou... Sat, 29 May 2010 07:58:46 EST Another article I'd love input on Here is another article I would love this group's input about. It is 11 Food Industry Secrets - supposedly stuff the big bad companies do NOT want us to know. It is along the lines of Fast Food Nation, Food, Inc. - and things like that. Love thoughts on those as well if anyone has read/seen. <BR> <BR> <link><BR>11-secrets-food-industry-doesnt-want-y<BR>ou-know?cm_mmc=ETNTNL-_-2010_05_27-_-H<BR>TML-_-dek </link> Thu, 27 May 2010 08:22:28 EST P90X phase 3 log Bill asked how he was going to stalk me on my last 5 weeks (with possible breaks, let me say) / phase 3 of P90X. So, I'll write a few notes in here after each workout. Remember that you can check out my weight and BF% (and we all know I mean RUNNING AVERAGES, right??) on PD at <link><BR>=aack </link> . Also remember you can find the P90X calendar at <link> 40/P90X-Calendar </link> . <BR> <BR> Day 1: Chest & Back. Workout went g... Thu, 27 May 2010 02:54:43 EST Foods to help those abs? This article was in Men's Health Magazine and it's basically promoting a book about the 12 foods that are suppose to help banish belly fat, thus revealing your amazing abs. <BR> <BR> <link> </link> <BR> <BR> The online article is kind of cool - you click on each letter of the title and it reveals a food or food and group of good things to eat. <BR> <BR> I find that most of this stuff I've seen in other places about things we should be eating regardless, ... Wed, 26 May 2010 08:28:43 EST Weight Reading Volatility This could be me making something out of nothing, but perhaps there is something here. I've noticed something recently, now that I'm gaining a little, the daily weight readings are much more volatile than when I was maintaining. My intake is very consistent, so I can't blame that. What's notable is that while I was losing at a pretty good clip, I also noticed this volatility. Pounds were coming and going, back and forth, each day. Naturally, I was paying attention to the trend. When I w... Wed, 26 May 2010 07:08:23 EST Required reading I think this article should be required reading for any one looking to gain muscle. Simple and direct. <BR> <BR> <link><BR>cle.php </link> <BR> <BR> No need to purchase anything, it's all right here. Sat, 22 May 2010 14:55:25 EST Pre-workout Nutrition My research topic this weekend is pre-workout nutrition. It seems lately that I've been running out of gas prematurely during my workouts. It could be a number of things. I'm using the progressive resistance concepts and have stepped up weight in the last couple of weeks. More weight, less reps (I stay in the 8-12 range). Second, I've cut out cardio for the last couple of months, so perhaps that has put a dent in my stamina? But I also want to explore the possibility that I'm just plain ... Fri, 21 May 2010 07:31:08 EST Airy-fairy mysticism? <link><BR>ion_articles.asp?id=620 </link> <BR> <BR> Is anyone else perplexed by the above article? <BR> <BR> I am, for a number of reasons (no pun intended) <BR> <BR> 1) The numbers EMPOWER me, they don't discourage me. They provide an objective measure for telling me if I'm staying on track and/or how well. <BR> <BR> 2) How can you separate the "technique" from the process? It absolutely IS my technique (I prefer to call it my "procedure") that ca... Thu, 20 May 2010 12:10:41 EST Do cravings increase the longer we stay 'on track' I just wrote this in my blog: <BR> "Quite a while ago I read somewhere, that after 3 days of staying on track it gets harder and we'll start craving." <BR> <BR> I was wondering if anybody had feedback. Is there any scientific proof or is this something that's merely in our heads? <BR> <BR> I can understand this if nutrition is not solid, but what if your nutrition is balanced? <BR> <BR> Thoughts/facts are appreciated. Thu, 20 May 2010 11:19:20 EST Heart Rate I just got my Heart Rate Monitor and discovered a new resting heart rate is 74 but while taking a hard walk I'm pushing 180. This is putting me into anaerobic territory, but I'm just WALKING! <BR> It's not like I just started walking yesterday, I've been doing it for over a month now and I was no stranger to walking before... <BR> <BR> Any ideas? Sat, 15 May 2010 20:15:02 EST Macronutrient Experiment I've been following the advice of Tom V's baseline macronutrient ratios of 50/30/20. Before that, I paid little attention to macros. Which in reviewing the data, it amounted to about a 60/30/10 consumption. I've been following the higher protein diet for over a month now and have had no appreciable difference in fat loss or lean muscle gain. <BR> <BR> I am still working out 4 days a week and I'm going nowhere. But let me add, that I've probably been operating at a slight calorie deficit ... Sat, 15 May 2010 07:54:43 EST 12 Meals a Day Today for some strange reason I decided I'd give it a try. We joked about it before and today something clicked so I said why not. <BR> <BR> The first thing I noticed so far is that it's a complete pain in the butt! <BR> <BR> The second thing I noticed is that SP only lets you add 10 custom meals, so I guess I'll have to re-plan my groups. <BR> <BR> Third, did I mention it was a pain in the butt? I feel like I'm constantly eating (well, I am), every time I put the fork down it seems I have... Wed, 12 May 2010 16:35:33 EST Protein and Satiety Here's a rehash of a blog post that I wanted to keep handy and possibly have discussions about. <BR> <BR> In the last month, I've gone to a high(er) protein diet. I mix complex carbs and protein just about every time I eat, including my snack. The first week I did this, I couldn't eat enough because I was rarely hungry and I lost a pound (and I was TRYING to gain weight). The second week took a much different tone. I seemed to be hungry more frequently, which is a bit out of character fo... Wed, 12 May 2010 15:19:29 EST That flat line between losing and gaining Hopefully you've seen the diagrams (notably on The Hacker's Diet). He draws out your metabolism vs. calorie intake. So if you have a deficit, you lose, if you have a surplus, you gain. But there is a section between your ideal calorie intake and your loss and gain thresholds where the line is flat. Does that have a name? How and why does it exist? Tue, 11 May 2010 08:38:04 EST Hi, I'm Lauren Hello, I'm Lauren!! I'm definitely all about the science of weight loss and have to know how it's done! Thought I'd join you guys :) Mon, 10 May 2010 13:43:58 EST Body Fat Calipers - COMPLETE OK, so I decided it's time to write my magnum opus on body fat calipers. This should come in handy both for our own reference and for any of us to refer others to as a collection of knowledge on this measuring method. <BR> <BR> What's my experience? Well, I own a couple of pairs, and have played with them enough to have a feel for how difficult it is to do accurately. I've done a significant amount of research as you'll see... but much of what you will see here isn't mine. Let's get on with ... Sat, 8 May 2010 00:30:17 EST Caffeine + Working out We have a pure coffee topic and there was that other thread on caffeine and working out... I wanted to bring that discussion here a bit. <BR> <BR> Caffeine is said to have beneficial effects if taken pre-workout. Can we get some pros and cons thrown up here so we can compare. <BR> <BR> My Personal feelings... through daily tracking of my diet and I can see that there just not enough Iron in it, I'm on the verge of adding reinforced simple carbs just to get the extra iron I need (or co-op my... Wed, 5 May 2010 14:36:25 EST Smarter Food Choices On my quest to make the best possible decision whenever given the opportunity, I took my frequently used foods and attempted to get a macro nutrient breakdown (carbs, protein, fat). Based on my daily nutrient goals, I could create food pairings at each meal that were aligned with those goals. I created a spreadsheet with these items. My calculations were completely ignorant and brain dead, but thankfully GRACEFULIFE got them right and the spreadsheet is useful. <BR> <BR> Check it out here... Wed, 5 May 2010 08:19:02 EST Got a public profile on physicsd Can we stalk you? You can stalk me! <BR> <BR> <link> </link> Mon, 3 May 2010 19:33:07 EST Any Book Recommen dations? Any diet and/or fitness books anyone can recommend that are "must reads"? I'm just scratching the service and quite frankly, my bookshelf is getting tired of tech books. Mon, 3 May 2010 19:26:44 EST BIA - Bioelectrical Impedance Analysis The more I read this site the more it seems like a shill for Tanita, but it IS informative. <BR> <BR> The gist is .. they send electrical signals through you and get back a number that is then compared to known readings, of other more accurate tests, based on gender, age and other parameters. BIA testing has become more accurate over the years then when it was originally invented 30 years ago. Still no at-home test is going to be as good as having it done clinically. <BR> <BR> - <link>www... Mon, 3 May 2010 16:13:42 EST how do I delete a message once I post it? nt Mon, 3 May 2010 16:12:46 EST Caffeine I'm a coffee drinker. I guess fortunately for me, I've always liked it black and strong (my mother says, just how I like my women), so calories aren't of concern to me. However, one thing I noticed is that I can be a little hungry in the morning, but slam a big cup of joe and I'm not hungry any more. Appetite suppression, right? Well, sort of, because if I don't eat within the next couple of hours, I get a raging case of the hunger bear. I know that diet pills are mostly caffeine with oth... Sun, 2 May 2010 08:49:15 EST Water Okay, that might sound boring, but this is something I struggle with every single day. Why a minimum of 64 oz a day? What will happen if I don't (and usually I don't)? I hate drinking water! Will I get sick or shrivel up and die? I'm sure my grandmother didn't drink 64 oz of water a day. Actually I'm sure she never once in her life concerned herself with this at all. She lived to be 98. <BR> Any insights? Sun, 2 May 2010 02:25:21 EST Artificial Sweeteners I don't care for sugar. I guess because I'm sweet enough, but I do like artificial sweeteners that taste like sugar (go figure). I've been using a sweetener based on a Stevia extract, but I think that's bad. I probably use 2-4 grams per day, so not much, but if there are better alternatives, I'm all ears. Sat, 1 May 2010 16:36:39 EST What book are you reading now? I'm currently reading The Hacker's Diet. I'm about half way through it. It has caused me to look at things a little bit differently, but I keep saying as I read this book "Damn, I wish I would've read this book 10 years ago". Hell, I wish I would've read it 1 year ago. Sat, 1 May 2010 11:35:24 EST my weight tracking i finally went and uploaded my weight spreadsheet to gdocs... <BR> <BR> <link><BR>6aZA8nMnDdHAzS09nNWg2UU14SEh3ZVozWVNMb<BR>lE&hl=en </link> <BR> <BR> its not mindblowing but its interesting in its consistency. <BR> blue columns are measurements <BR> green columns are extrapolations <BR> red are the delta, change, columns Sat, 1 May 2010 07:26:51 EST Creatine I've been having an on again off again relationship with creatine. No, I'm not taking it, but my research interest comes and goes. I'm going to start a topic to state what I have so far and encourage others to contribute. <BR> <BR> What is it? <BR> <BR> Creatine is produced by the body as creatine phosphate and found in muscle. It supplies energy for short-term, maximal exercise. Food sources of creatine include meat, poultry, and fish. <BR> <BR> Why Take It? <BR> <BR> Creatine can, a... Sat, 1 May 2010 05:45:41 EST An Organized Mess We seem to be having lots of discussions and exchange of ideas through blog posts and private messages. Most of it revolves around research and (known?) facts regarding weight loss/gain and muscle loss/gain. I wanted to create a place where our research as well as our results could be shared among similar thinkers and that are in active pursuit of solid knowledge on particular subjects. This forum should remain free of emotion and feelings and hinge on discovery and measurements. Fri, 30 Apr 2010 20:34:43 EST