Quote:
Originally Posted by Ro22
Question for everyone...
Would you rather have more fat and more muscle/strength or less fat but less muscle/strength?
Here's what is causing me to ask this question...we are told we can't work out on this program - that it will hinder our weight loss. And, yet, we know that endorphins are released when you workout and you increase your body's surface by which to burn fat when you add muscle. So, if we are working out, we slow our weight loss or have a good chance of doing so I think that means more fat but more strength vs not working out so not gaining more muscle/strength but losing fat.
What do you think?
I am 10-15 pounds away and feel like crap - we'll see what the doc says but I am thinking that I get a boost from working out so why not prioritize that over fat loss - I am thinking so what if I keep the extra 10-15 pounds - I would rather be stronger.
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This in my opinion should be done from the get go. The problem is it an easy sell to say exercise isn't needed and may actually be negative when it really is a far more complex answer. It is also very hard to suggest someone add a new input to their life and it actually stick. You always eat so changing food doesn't really add an input you just change the value of an already happening event. It is the lowest common denominator.
Your pre-diet work capacity determines a large part of this. And also using exercises that are low on glycolitc demand will do alot to negate the WARNING BANNERS against exercises.
If you did some low intensity cardio warmup for under 20 minutes then go some total strength effort large muscle groups multiple planes and recruitment. Getting no where near your max heart rate. You won't get a high glycolitic load and wouldn't receive a high protein breakdown causing the need for other protein supplementation. You should be done in under 60 minutes total entry to exit and not necessarily be huffing and puffing but still have a warm fuzzy you did something. Here is a podcast with Andy Galpin Professor @ CSU-Fullerton, PhD in Human Bioenergetics, Muscle Physiologist, Weightlifting Coach, Researcher. It is very informative on how the effect dose of exrecise is misreprestive on the conventional wisdom.
http://daily.barbellshrugged.com/3-t...-about-muscle/
Several people in the fitness high end are saying as low as .5-.75 grams per # of LBM on the bottom end of the spectrum. Those are calculations for non hypertrophic (muscle building) individuals. In honesty additional IP supplementation by that calculations shouldn't be needed unless we go with dogma as the argument. Really if you eat too much protein even working out you will stop fatty acid production happening during Low carb/ ketosis. Exercising in a low carb state need to be a gentle enough rate the body can maintain the fatty acid mobilization and not tax glucose to extreme. Or protein will get broken down at a much higher rate and would then need to be supplemented and a subsequent shutting down of fatty acid production. This is a negative all the way around. Including a lower lean body mass thus harder to burn fat in a rested state.
Mark Bell of supertraining, who is a low carb/ keto powerlifter actually doesn't eat that much food typically and he is a very large animal and is pretty lean. Deadlifting over 600#
Everybody is highly personalized and getting a coach or trainer who understands these equations will be next to impossible. With some simple ideas and priciples exercise would be helpful but as a larger issue it could be a net negative applied improperly.
My 1st time on IP my exercise regimen was this.
When on nights shifts or on days off. I would go to the local gym.
Do 15 min warmup on rower, or maybe row 1k meters.
Then I would do several different circuits with kettlebells. goblet squats, swings, snatches, turkish get ups. sometimes for reps or for time periods.
Then maybe do some very heavy farmer walks with biggest dumbells in gym. I would wall the width of the gym a few times. Or Possibly a heavy deadlift or stiff legged deadlifts. 3-5 sets of 80%+ of 5rm work to a 3rm
-----this part I would eliminate without prior capacity and not a good example of typical --------
Then in the PM. I did kickboxing and grappling with a team of local fighters (who competed regionally) for two + hours 3-4 nights a week. My primary workout partner was a jr college wrestler under 170#.
I was doing all of this before I ever started IP and just kept doing it.
Strong people are harder to kill and more useful in general. - Mark Rippetoe
