Health, Good Practises, and Exercise

[One2Grift]

For the masses of people out there about to try the new 30 day crash diet or miracle body changer (or whatever marketed non sense they'll try) please read this and give it serious consideration.

Your body composition changes through what you eat. Again, the visuals of your body, the composition (body fat to fat free mass ratio) changes largely by way of what you eat. The process to change your body's composition/aesthetics is a plodding process whereby you change those things you eat, and it is a change for a long term basis.
Cardio exercises (while in few cases can tangibly effect body composition) improves your cardio vascular system. That is good.
Resistance training (while this will improve the body's ability to reduce BF) is to tone and in some cases of specific resistance training (progressive) will notably increase FFM to varying degrees. This is a good.
Better eating comes first!

I see this so much. Someone wants to (often desperately so) to lose weight and they start cardio and/or resistance exercises (unfortunately often willy nilly/improperly) while food intake choices barely change. If it does it is quasi starvation that will not work. Chances you can outwork bad eating are extremely slim.

Don't fall for the marketing gimmicks, don't look for that 30 day insta result. Listen changing one's eating is easier than you think, you can do it, it starts with knowledge of food, and one day-one week at a time. The combination of better eating with just barely moderate cardio/resistance workout WILL have a very good effect on body composition and is something that can be a permanent change.
These are not my rules, these are natures rules.

 

[44267547]

Food is an energy source. Carbs just require less processing.

Ok, well everybody here knows ‘food’ is an energy source, I don’t think anyone here was contesting that. That kind of goes without saying. My point was and still is , carbohydrates ‘as is’ is an energy source, that’s the whole purpose, and is a big contributor to replacing glycogen when depleted. Back to my original point of sleep, everybody has different levels of sensitivity, and carbohydrates depending on what type of are consumed, may not be the best thing in terms if it’s affecting your sleep patterns.

Yes, if you’re an athlete, carbohydrates are almost necessity to provide you the necessary energy source for your sport, especially if it’s weightlifting.

 

[One2Grift]

Ok, well everybody here knows ‘food’ is an energy source, I don’t think anyone here was contesting that. That kind of goes without saying. My point was and still is , carbohydrates ‘as is’ is an energy source, that’s the whole purpose, and is a big contributor to replacing glycogen when depleted. Back to my original point of sleep, everybody has different levels of sensitivity, and carbohydrates depending on what type of are consumed, may not be the best thing in terms if it’s affecting your sleep patterns.

Yes, if you’re an athlete, carbohydrates are almost necessity to provide you the necessary energy source for your sport, especially if it’s weightlifting.

In training and other athletic endeavors aside(the slim percent of the population they are), carbs derived from refined sugar or refined flour are a big part of the problem for most of the U.S. (can't speak for the other parts of the world).
It doesn't have to be a complete block of them (it would be almost impossible given the food supply) but it very likely has to be a very slim part of one's food intake if body composition matters. Sleep, even energy distribution, body composition, even how often you feel 'well' are likely to be affected by these human extracted and refined simple carbs.

I know some will say simple carbs come in an orange or an apple or etc. Show me someone who limits their simple carbs to naturally occurring within fruits and some vegetables, I'll show you someone who likely has a much better BMI and likely a number of better _____ (sleep possibly being one of them -- though things like sleep have a number of factors not related to food intake).
Keep man made simple carbs and other factory foods to a minimum. One's body on the inside and out is very likely to be happier (side note: don't make the mistake of avoiding fats, just make sure it isn't an abundance of fats).

 

[jdechko]

Well, carbohydrates may not be the best thing for some people though in the later hours of the evening, because we know carbohydrates is a form of an energy source, right?

Part of the reason why I like energy gels at night. ~25g of basically pure carbs. Enough to boost my energy levels. After about an hour it’s all gone. And at about 100 calories, they are quickly burned off (~600 cal:hr in a steady-state ride).

 

[44267547]

Part of the reason why I like energy gels at night. ~25g of basically pure carbs. Enough to boost my energy levels. After about an hour it’s all gone. And at about 100 calories, they are quickly burned off (~600 cal:hr in a steady-state ride).

I’ve never tried those energy Gels. Do they give you any type of like shakes or jitters? Or is it just that subtle boost of energy?

 

[Madhatter32]

Have you guys tried cupping? For me, it's a life-saver for overworked and taxed muscles.

I tried it once. I had bright red circles on back for at least a week. I did not feel any better for it. My friend had it done as well. He, unfortunately, got burned in the process. So, I personally would not recommend it. Go with a deep message for much better results.

 

[jdechko]

I’ve never tried those energy Gels. Do they give you any type of like shakes or jitters? Or is it just that subtle boost of energy?

Mostly just energy for me. I’ve stuck with the GU brand and done okay. Again, really simple carbs (maltodextrin and fructose) so pretty easy to digest. GU also has Amino Acids and Sodium and some flavors have caffeine.

 

[44267547]

Mostly just energy for me. I’ve stuck with the GU brand and done okay. Again, really simple carbs (maltodextrin and fructose) so pretty easy to digest. GU also has Amino Acids and Sodium and some flavors have caffeine.

I actually avoid caffeine with the exception of protein espresso (Which I Talked about earlier in this thread, it’s amazing) .

Edit:

I read some reviews on energy gels, quite a few people were mentioning that it’s just a quick hit of energy, probably not something for me. I do take a pre-workout prior to weightlifting, but it’s stimulant free, it’s just a pump formula for blood flow.

 

[jdechko]

I actually avoid caffeine with the exception of protein espresso (Which I Talked about earlier in this thread, it’s amazing) .

Edit:

I read some reviews on energy gels, quite a few people were mentioning that it’s just a quick hit of energy, probably not something for me. I do take a pre-workout prior to weightlifting, but it’s stimulant free, it’s just a pump formula for blood flow.

The benefits are two-fold for me. 1) As you said, it’s a quick hit of energy which means that it’s not hanging around long after the workout when I’m winding down for the day. 2) They are very portable/ compact which makes them ideal for endurance racing. Using them during training also helps my digestive tract get used to them, as it’s not wise to try something new on race day.

 

[Ruggy]

Mostly just energy for me. I’ve stuck with the GU brand and done okay. Again, really simple carbs (maltodextrin and fructose) so pretty easy to digest. GU also has Amino Acids and Sodium and some flavors have caffeine.

You aren't getting any energy from fructose though. The only thing your body can do with fructose is turn it into fat and the only time you get energy from it is when you turn that fat to pyruvate.
Sweet things have always been a precious commodity. Pretty much berries and fruit occasionally and for centuries: honey.
Sweet things mostly in the autumn so the body learned to store fructose for the long winter as that helped you survive when there was nothing to eat.

 

[44267547]

The benefits are two-fold for me. 1) As you said, it’s a quick hit of energy which means that it’s not hanging around long after the workout when I’m winding down for the day. 2) They are very portable/ compact which makes them ideal for endurance racing. Using them during training also helps my digestive tract get used to them, as it’s not wise to try something new on race day.

I might try one just to see how it goes. The gym I attend has a cafe bar with a protein shake station, post workout meals, and accessories like assorted drinks and fruits, and I believe they have those energy gel packets. I think they’re $3.00 a piece.

 

[jdechko]

You aren't getting any energy from fructose though. The only thing your body can do with fructose is turn it into fat and the only time you get energy from it is when you turn that fat to pyruvate.

Admittedly, I don’t entirely understand how all of that works. But from what I’ve read, the body can turn fructose into glycogen for energy and *excess* fructose is turned to fat. The primary source of carbohydrates in gels is maltodextrin, and there are only about 7g of added sugar (which I assume is the fructose). Sodas and sugary foods are way worse.

most of the time when I take a gel, it’s because I’m doing a long ride or long run (> 60 min), so I’m not too concerned about the calories or a little extra sugar. I doubt there is anything left to be turned into fat.

 

[44267547]

I don’t know why anyone would drink diet soda (Or soda in general), that’s literally poison in your body. I find myself looking at the ingredients, anything that has high fructose corn syrup or corn syrup in it, I put it right back (Especially condiments). I’m not buying products that have garbage ingredients that are unhealthy for your body. I find myself actually leaning more towards the ‘organic aisle’ than anything, and sometimes it might cost a bit more, but you’re getting a better, higher quality product.

One thing I take pride in, I don’t consume alcohol. I think that’s a huge downside that people don’t keep a measure of and it’s a direct contributor to peoples bloated waistlines. I don’t think there’s anything wrong with a a beer here or there, but where I live near Detroit with breweries, it’s not uncommon for people to consume 3-4 beers a day, and you can do the math where those calories go and you can see the end results.

 

[yaxomoxay]

I don’t know why anyone would drink diet soda (Or soda in general), that’s literally poison in your body. I find myself looking at the ingredients, anything that has high fructose corn syrup or corn syrup in it, I put it right back (Especially condiments). I’m not buying products that have garbage ingredients that are unhealthy for your body. I find myself actually leaning more towards the ‘organic aisle’ than anything, and sometimes it might cost a bit more, but you’re getting a better, higher quality product.

One thing I take pride in, I don’t consume alcohol. I think that’s a huge downside that people don’t keep a measure of and it’s a direct contributor to peoples bloated waistlines. I don’t think there’s anything wrong with a a beer here or there, but where I live near Detroit with breweries, it’s not uncommon for people to consume 3-4 beers a day, and you can do the math where those calories go and you can see the end results.

I have like a soda a week, if even that. Alcohol even less, every few months.

 

[44267547]

I have like a soda a week, if even that. Alcohol even less, every few months.

Nice try. Everyone here knows you’re a raging alcoholic.😁

I kid of course….

I’m actually heading on vacation to the keys in August, and I definitely plan on having a drink or two down there, partly because I’m on vacation and it’s nice to venture off the ‘beaten path’ away from the same thing day in and day out of dietary and working out. I think it’s important to reset your body, take a break, eat and drink things you normally wouldn’t, but then get back to business when you return.💪

 

[jdechko]

Nice try. Everyone here knows you’re a raging alcoholic.?

I kid of course….

I’m actually heading on vacation to the keys in August, and I definitely plan on having a drink or two down there, partly because I’m on vacation and it’s nice to venture off the ‘beaten path’ away from the same thing day in and day out of dietary and working out. I think it’s important to reset your body, take a break, eat and drink things you normally wouldn’t, but then get back to business when you return.?

Vacation calories don’t count. ?

 

[ipsedixit]

I think everything should be taken in moderation. Even things many people consider verboten, like sodas or alcohol.

Because the bottom line is, if you enjoy them (soda and/or alcohol or whatever), life's too short to deprive yourself of the things that you enjoy. Just enjoy them in moderation, or a bit less.

At the end of the day, we're all going to die.

I would rather die a bit less healthy and happy than uber healthy and miserable.

 

[jdechko]

My oldest has been going to a trainer for baseball strength training. He’s a former champion bodybuilder, and he’s got very reasonable rates. My wife and I met with him this morning. I’ll start seeing him 2x per week for strength training next week.

 

[44267547]

My oldest has been going to a trainer for baseball strength training. He’s a former champion bodybuilder, and he’s got very reasonable rates. My wife and I met with him this morning. I’ll start seeing him 2x per week for strength training next week.

You know what I think you’ll find out too, as much as you’re going to benefit from strength training, a veteran bodybuilder, has knowledge on how to work around injuries you might have or experienced with certain strength training exercises and a lot of stretching that can also help alleviate any type of soreness someone might be experiencing.

They (B.B’s), most have a wealth of information, especially if they’ve competed for a number of years, it’s not just about picking up weights and setting them down, it’s all about form and using the appropriate way you can handle effective for you.

 

[jdechko]

You know what I think you’ll find out too, as much as you’re going to benefit from strength training, a veteran bodybuilder, has knowledge on how to work around injuries you might have or experienced with certain strength training exercises and a lot of stretching that can also help alleviate any type of soreness someone might be experiencing.

They (B.B’s), most have a wealth of information, especially if they’ve competed for a number of years, it’s not just about picking up weights and setting them down, it’s all about form and using the appropriate way you can handle effective for you.

Yeah, that was one of the things that he and I started talking about one day. I had that shoulder injury, and while swimming has helped a ton, I realized that there is a lot more strengthening I could do. Not to mention strength / cross training for triathlons. Cardio-wise, I can pretty much hit my HR zone targets. So some targeted leg, core and arm exercises should be hugely beneficial.

I’m September, Im doing the same race I did 2 years ago. Hoping to knock at least 20 minutes or more off my time.

 

[44267547]

Yeah, that was one of the things that he and I started talking about one day. I had that shoulder injury, and while swimming has helped a ton, I realized that there is a lot more strengthening I could do. Not to mention strength / cross training for triathlons. Cardio-wise, I can pretty much hit my HR zone targets. So some targeted leg, core and arm exercises should be hugely beneficial.

I’m September, Im doing the same race I did 2 years ago. Hoping to knock at least 20 minutes or more off my time.

I imagine if you’re into triathlons, your goal isn’t really to put on muscle, otherwise that would slow you down. Probably more or less, just conditioning for the muscle is what you’re aiming for. Good luck with the race.

I can tell you the other thing I find really beneficial, [which I wish I had more of a season to actually enjoy], is swimming. It just feels so good on the muscles and joints. And I don’t mean actually doing even laps, just sedentary in the pool is so relaxing, and rejuvenating after just an hour or so.

 

[pshufd]

I don’t know why anyone would drink diet soda (Or soda in general), that’s literally poison in your body. I find myself looking at the ingredients, anything that has high fructose corn syrup or corn syrup in it, I put it right back (Especially condiments). I’m not buying products that have garbage ingredients that are unhealthy for your body. I find myself actually leaning more towards the ‘organic aisle’ than anything, and sometimes it might cost a bit more, but you’re getting a better, higher quality product.

One thing I take pride in, I don’t consume alcohol. I think that’s a huge downside that people don’t keep a measure of and it’s a direct contributor to peoples bloated waistlines. I don’t think there’s anything wrong with a a beer here or there, but where I live near Detroit with breweries, it’s not uncommon for people to consume 3-4 beers a day, and you can do the math where those calories go and you can see the end results.

Why do ultra runners drink soda during their races?

Seems like the last thing I would want in my stomach during a hard race, yet I've heard runners like Sage Canaday say they drink cans of the **** during a...

www.letsrun.com

 

[pshufd]

One thing I take pride in, I don’t consume alcohol. I think that’s a huge downside that people don’t keep a measure of and it’s a direct contributor to peoples bloated waistlines. I don’t think there’s anything wrong with a a beer here or there, but where I live near Detroit with breweries, it’s not uncommon for people to consume 3-4 beers a day, and you can do the math where those calories go and you can see the end results.

Why I don't drink more than an ounce of alcohol a year:

Aldehyde dehydrogenase (ALDH) is one of the two enzymes primarily involved in alcohol metabolism. Several variants exist of the gene that produces ALDH. One of these gene variants, which generates a nonfunctional enzyme, is present in Asians but not in Caucasians and African-Americans. People with two copies of the defective gene respond to alcohol consumption with intense flushing and other unpleasant reactions, such as nausea. Consequently, these people consume very little alcohol and are at a much lower risk for alcoholism than people with functional ALDH genes. People with one copy of the defective gene also flush after ingesting alcohol and are at relatively lower risk for alcoholism than people with fully functional genes. In addition, these people have more intense, but not necessarily less pleasant, reactions to alcohol as assessed by both physiological and psychological measures. People with the defective gene variant also respond to alcohol consumption with characteristic changes in brain activity.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6875758/

 

[jdechko]

Had my first session with the trainer this morning. I know they want to start slow and build up, but I felt like I could have done everything at least 2-3x more.

But the important thing is that I went

 

[44267547]

Rant time:

Pro tip on Rear delts—-

I don’t understand why people don’t train rear delts. It’s one of those muscle groups that I think people don’t think to train, similarly to like forearms. The problem is, is everybody has over-developed front delts, because of the amount of motion that we use every day when lifting objects or pushing/pulling.

So why is important to train rear delts? Your shoulder relies on equal support from the front, side and rear delt. When your rear delt is under developed, your front delt pulls on your shoulder joint when you’re lifting or pulling, and is relying on the accessory help from the rear delt, but if it’s under developed, you have a higher rate of injuring your shoulder, and most lifting athletes have no idea how they injured themself, even if they were using ‘good form’. Rear delts are an extremely small muscle group and it does not take much to stimulate them, so you don’t have to go very heavy when training, it’s more about the stimulation and they do grow rather quickly, but don’t ignore them either and overtime, it will benefit you even outside the gym.

Two exercises you can use to train rear delts:

1.

2.

Rant over…..