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19

Energy metabolism is not a very well understood system in the sense that while the biochemical reactions are well known, their dynamics is highly variable depending on the individual. I find it disturbing that so many people have their own understanding of how their body work, without any sound reasoning behind it. Below I'll try to give some background ...


16

You have to understand two things: A lot of people think fat "spot" reduction can be done, which is false The places where you Start "adding/removing" fat from first are genetically defined. Each person is different, some people start with their abdominal, other with their thighs...etc... so the place you "put" fat first is the last place from where fat ...


14

If you compare the number of calories you can burn per hour exercising to the calories you can consume per hour eating, eating definitely wins out. It's so easy to "undo" the weight-loss benefits of exercise. Even running pretty hard for half an hour, I probably only burn 300-400 Calories (table estimating Caloric expenditure), but I could go home and eat ...


13

Simply put; no. Diet is 80% of the battle when it comes to weight loss. Focus on this before any other area. Also, you cannot 'spot-reduce' fat. Push-ups are a useful exercise but they should not be your only exercise. Too many push-ups (and little else) will lead to posture issues. Consider adding squats, pull-ups, planks etc - these are compound ...


11

The full answer is beyond my scope of understanding; however, there is only one time in a trainer's life where they can build muscle and lose fat at the same time. That's when they are a beginner and are currently obese. Based off of information from Dr. Kilgore in "Practical Programming for Strength Training" we have a couple variables for building ...


10

Any time you exercise to the point of increasing your daily caloric burn higher than your caloric intake, you will burn fat. The body alone will decide where to take that fat from. Adding to or toning muscle in an area is not equivalent to losing fat in that same area.


9

Don't Confuse Size with Genetics and Training My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that. There are several power lifters ...


8

A difference of 0.3" (a little more than a quarter of an inch) is within acceptable measurement error on something like this. The answer to your question is: BMI does not matter for individuals A perfect example for the reason why is with the two tickets you included in your question: On Mar 4 2014 you had BF% of 16.2% and BMI 25.5 On Mar 23 2014 ...


8

Stop Making Excuses Don't tell me that fat doesn't make people stronger because it does. Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...


7

Saturated fats are extremely important to eat. Here's a big long article about different kinds of fats and how they affect your body, with references to medical journals: http://www.coconutoil.com/truth_saturated_fats.htm Short version: Hydrogenated oils are the really bad stuff, natural saturated fats are good 50% of cell membranes are made of saturated ...


7

There are a number of nutritional strategies you could choose that will determine the specifics of your diet, but if this is all you're eating then I would be very concerned as it contains no healthy fats, no vegetables, and a lot of refined carbohydrates. Other than the protein in the chicken, there are very few nutrients in the diet you listed. So with ...


7

Bottom line: You can gain weight without exercise, but if you want that weight to be muscle you have to use them. If you don't want to bodybuild I understand. The idea of lifting weights for purely aesthetic reasons doesn't really appeal to me. However, there are several activities you can do that are useful, fun, and accomplish the goal you want. ...


7

I've seen you ask and answer questions, so I'm certain you have most of the theoretical answers you seek. Now, to make them realistic (aka broscience that's working for me). Don't eat when you are hungry. Eat when it's appropriate. Don't eat because you feel like it; eat because you don't want your body clinging to the fat you have. It's not just about ...


6

Yes they do have a bulking period and then dieting down period. i have heard from a few bodybuilding coach's that they will have there clients gain around 15% body fat which helps gain muscle quicker than lower body fat percentages. When its close to there contest they slowly cut calories while doing low heart rate cardio in the morning before breakfast. ...


6

Saturated fats are good for you - 50 percent or more of our cell membrane phospholipids are saturated. The anti-saturated fat campaign was launched by U.S. vegetable interests wanting us to eat margarine, Crisco, and trans fat. Thanks to them, obesity and diabetes have become the Twin Tower epidemics of our time! This is an excellent link; the truth about ...


6

Yes splits are possible, but it's a question of how comfortable you are whilst doing the exercises. Sumo wrestlers in Japan (and across the world) can usually do the splits, as it's predominantly the underlying muscle that needs stretched for splits. The most useful link I ever found was here and I've used it successfully through martial arts training. ...


6

I'm surprised to see that there is such a debate concerning types of fats. I don't think there are really different opinion camps on this. The following is not nuance. It is just the same information that you'd get if you asked any personal trainer or bodybuilder this question. Saturated fats are from pigs, cows, and egg yolks. Saturated fats are ...


6

Saturated fat is essential for the body to function properly, but that doesn't mean you need to eat it. It is well-established that for most people, the only two fatty acids that are essential in the diet are omega-3 and omega-6 fatty acids, which are both polyunsaturated fats. Your body can make all other types of fats from these as it needs them (saturated ...


6

You should do the push as it was designed. While it may be difficult at the start and your rep count may be low it will facilitate proper body position and with time your rep count will increase.


6

Excess calories are stored as fat. "Good" fats aren't any more likely to be stored as fat than protein, bad fats, etc. Your body NEEDS fats, both for energy and delivery of essential nutrients. So switching to healthier fats, like those from fish, nuts, avocado, olive oil or coconut oil, flax, etc., will benefit your overall health. If you're eating at a ...


6

I will do my best to address this question in a practical manner. Namely, I think the best way to burn fat and spare muscle while training is to construct a hypocaloric diet and workout plan with muscle preservation in mind. Steps I would take: Ensure diet is hypocaloric so that you actually lose weight over time. Continue weight training while dieting. ...


6

The loss of height from compressed discs is most likely negligible even over the long term. Over the course of a normal day spinal discs will compress, but spring back during normal sleep. Even under high loads, the spinal discs will spring back relatively quickly - this being part of their primary function. Regarding weight loss and height loss, I've never ...


6

It's a fallacy that fat people unleash bigger bolts of strength. Can fat people hurt you? Absolutely! Why? Because Force = mass X acceleration and fat people have a higher mass; with a decent speed, the force generated can hurt you. It's the same reason why a fat person will injure you if they sit on you; the force (weight = mass X gravity) the weight ...


5

Reiterating: Your body alone determines where fat is taken from or added. You cannot "target" an area for fat loss or gain. In 10 days, 10 push-ups a day will gain you 100 push-ups worth of tricep and pectoral strength, but will have no bearing on where your body decides to take fat from. I've seen extremely obese people lose weight only on one leg for a ...


5

Trans fat only occurs naturally in a few food sources, and at very low levels (Health Canada). If a food is high in trans fat, the trans fat there on purpose (e.g. processed foods use trans fats to improve texture, increase shelf life, etc.). If a scientist's focus is saturated and unsaturated fat, and if food intake could be carefully controlled (such as ...


5

You can try to make 12, with knees support. Once you can do 12 with knees, then you can do it as usual. In general, to build muscle, try to reach to 12 reps, and then increase the weight.


5

Definitely conventional wisdom needs to be questioned in a methodical way. Gary Taubes has written a lot about Saturated Fat, and while I can understand it while I read, I find it difficult to explain from scratch. However, here's a good New York Times Article on Saturated Fats which shows that they aren't the enemy that the experts make them out to be.


5

It's really not as simple as carbs are either used for energy or they turn into fat. Lyle McDonald has a great article that talks about Nutrient Storage and Oxidation. Nutrient Storage Carbohydrates can be stored as liver or muscle glycogen, under rare circumstances they are converted to and stored as fat. Dietary fat is stored either in fat cells ...


5

Tracking your progress is one of the best ways to motivate change. Photos are great for showing long term changes (try some of the short term suggestions below as well). Here are the photo suggestions/guidelines: “BEFORE” AND “AFTER” PHOTOS Wear a swimsuit, underwear, or something comparable so you can see where you need the work, and where you’re making ...



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