13

Don't worry about it. My gym has had an InBody scanner for a few years now, so I've had a bit of experience with them. Assuming it's the same model as the one I'm used to, it uses bio-electrical impedance to measure your fat / muscle percentages. The problem with these is that, although you believe you're keeping all other variables the same, it's just not ...


10

Both your friend and wife are wrong. Your friend seems to believe that fasted cardio leads to greater fat loss, but it simply doesn’t. Your body might attempt to use more fuel from fat during such a session, but it makes up for it later in the day, thereby rendering the attempt neutral (neither good or bad). Whether you exercise fasted or fed should be ...


6

Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end. Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look across species, there appears to be a neat relation between the average mass of a subject in that species and its metabolic rate. A linear relation, in fact, ...


5

I'm a former ACE certified trainer. What you describe sounds very much like the YMCA Sub-maximal Bicycle Test. It's used to evaluate physical work capacity, especially for someone new to the gym. It's used to estimate maximal oxygen uptake. It's a way to establish a relationship between heart rate and workload. Trainers typically perform this test on ...


5

Bioelectrical impedance analysis of body composition can give quite variable results, and in particular is known to be affected by water and food intake independent of body composition. So I wouldn't trust the numbers it's given you. If you're aiming to maintain or increase muscle mass though, you'll need to be resistance training. (You said your current ...


4

Basing these on my own experience and observation, obviously not all will apply to everyone. Appetite doesn't slow down with your metabolism. For many people, alcohol becomes another huge additional source of calories. The binge drinking in college turns into a few glasses of wine or bottles of beer every night, not to mention many people continue the ...


4

The following formula should allow you to convert between MET, vVo2Max, VO2Max, KCal/min: MET = vVO2Max = VO2Max / 3.5 ~= kCalBurnt / (bodyMassKg * timePerformingHours) Kcal/Min ~= 5 * bodyMassKg * VO2 / 1000 VO2 ~= (currentHeartRate / MaxHeartRate) * VO2Max MaxHeartRate ~= 210 - (0.8 * ageYears) ...


4

Greg Knuckols wrote a good article regarding the differences between men and women as it pertains to weight training: Muscles behave the same on everyone: all that matters is cross-sectional size of the muscle and neural stimulation. Women's skeletal structures are different where the legs join the hips: this affects what correct form looks like for a woman ...


4

Maintaining Weight Loss: Who is the biggest loser? Introduction There is a lot to consider when examining the impact of changing lifestyle in the short or long term with the goal of losing weight. In my answer I will compare the findings of the longitudinal study of TBL against similar clinical trials that assess the success of long term weight loss and its ...


4

I've unwittingly done a long term experiment on myself. The answer, in my case at least, is yes. I used to weigh about 63 kg and eat about 3000 kcal/day a decade ago. Today I eat about 3800 Kcal/day and weigh 54 kg. The main change is that I increased my exercise effort, it used to be about 20 minutes of running 3 times per week, while now it is one hour of ...


4

You can experiment to see what level of deprivation negatively impacts performance for you specifically (everyone is different), but in general it is a good idea to take a more modest approach to fat loss the leaner you get. Your metabolic rate will decrease as you get smaller. Why? Because your metabolic rate is dictated by metabolic need and a smaller body ...


4

There are many factors that affect metabolism. Size - The heavier you are, the more calories you burn existing. Also moving at a heavier weight burns more calories than moving at a lower weight. So as you lose weight you'll burn less. Muscle mass uses more energy than fat mass so ultimately you want to try to retain as much muscle as possible. Thermic Effect ...


4

Running can conflict with muscle gain if your heart rate remains too elevated. If you want to lose the fat while gaining lean tissue. Cardio should be performed below your first ventilatory threshold. That means you should be able to speak comfortably while performing cardio. And so this for 30 to 60 minutes, as often as you can. I do either fast walking or ...


3

“why exactly lifting heavy (at least 1.5 x body weight) makes us require more resting\recovery time? “ First off, it's hard to quantify the exact amount of recovery time on an individual basis. There are many factors that will affect recovery including genetics, nutrition, training status (newbie vs. experienced), sleep, fatigue, etc. While it is ...


3

What your trainer said you is in part right. Just in part. First of all you have to understand why it works like he said. Muscle activity i mostly based on contraction, and on firing rate of muscle fibers. When you have a low and constant rate of contraction you activate different proteins inside the muscle and tend to change you muscle fenotype thowards an ...


3

I am pretty much a classic ectomorph myself, and so are all the men on my dad's side of the family. Both my uncle and my dad rode long distance cycle tours when they were younger. My uncle just completed a tour of 108 km in seering heat and stiff winds at the age of 60 in a time of 3:40. Considering the winners, much younger, better trained and with better ...


3

Running may reduce the effect of strength training of legs. In order to reduce this interference effect you should (1): keep your running sessions short (< 45 minutes) have as much time as possible between running and strength training (of legs) run slowly or even better walk Walking for cardio is what some bodybuilders do. However for a runner this is ...


2

The body is very good at consuming calories, especially carbs. Eating large amounts of fat takes a bit of adaption until it's 100%. Eating more does increase your energy expenditure though, and it does so in many different ways. One of these is non-exercise activity thermogenesis (NEAT), which increases as energy intake increases, i.e. if you eat more, you ...


2

The weight you're gaining and losing is water weight. Water binds to glucose and salt, amongst other things in your diet. It's simply not possible to remove 5lbs of fat, muscle, or bone from someone (without a knife) in 1-2 days. If you want to gain muscle and be fit, you should look into an effective strength training program like Starting Strength and ...


2

Isotonic drinks really have nothing to do with your metabolism or immune system. It's just water with solutes in it. As you noted above, salt and sugar are the two most common. The salt helps you retain the water. The sugar provides calories and, by some reports, produces a slight performance boost due to the taste of sugar (studies seem to indicate that it ...


2

Your gross oversimplification is roughly OK when you are comparing one species against another. It breaks down completely when you try to apply it individually. To provide a parallel, BMI correlates to body fat in a way that is statistically significant, but when applied individually may give the wrong impression about the amount of fat someone carries. ...


2

I had the same thought when I watched some documentary about that. Unfortunately I couldn't find any references either. What I did, though, was to start studying medicine, and things started to make sense. When you exercise there is an acute increase in heart rate. That increase is short lasting, and depends on your oxygen debt (thats what exercise ...


2

I'm an ectomorph. I'm 6'2 and, maybe 140lbs. The only exercise I do are push ups, chin ups, sit ups, and triceps dips. I can easily lift my own body weight. I can carry over 200 lbs on my back. But, no matter how strong I get, I'm still skinny as hell. I love the ripped sinewy look. I have cool veins. I can walk forever, and, I can climb a rope with just my ...


2

The rate of digestion depends upon the surface area of the food particles, and yes, its temperature, with the ideal temperature for gastric emptying being on the warm side (~43°C), but not hot. Similarly, enzyme activity is at its greatest at around core body temperature (~37°C) or slightly higher (~42°C), depending on the enzyme. However, the mechanical ...


2

It's definitely true, however both metabolic functions can be happening at the same time, different pathways. From the suggestions I can mention, Acetone smells like nail polish remover, ammonia is a common household cleaner. So do you smell like you had your nails done (or perhaps your girlfriend did hers) or that you've been cleaning all day? That may ...


2

It's called recovery, which means your muscles are recovering from any possible damage and fatigue from the lifting. They need a break to be ready for the next lifting. What do people usually say, when you have a very stressful day?It's, "I need a break". The problem with muscles is, they can't speak for themselves, so there are guidelines to follow, in ...


2

From the top answer in How Does Alcohol Really Affect Gains, the first bullet point state: Unlike proteins, carbs, and fats it cannot be stored by the body, so it takes precedence over all other metabolic functions. Meaning that alcohol can not be stored as fat in the body. So the body's natural reaction is to burn it all out as fast as it possibly can. ...


2

If you haven't already done so, start a food journal. Most people underestimate how many calories they are consuming. Guessing at what you are eating while trying to lose weight will not help. Use the food journal to record what you eat and drink for a structured period of time. Then, look where you can slowly cut calories from your diet until you reach ...


2

Nobody said that all people need the same amount of calories.If i get right what you are saying you mean that if for example we have a person A and a person B.Both have the same BW and muscle mass that they both need the same calories.That's not true.You have to find the amount of calories that works for you.If you want maintenance maybe person A can achieve ...


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