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#1. Exercise intensity and body fat - from axtomas
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Date: Wed, 23 Sep 1998 15:08:33 -0400 From: por1axt@por10.med.navy.mil (axtomas) Subject: Exercise intensity and body fat Hi everyone, This might be of interest. Grediagin A. "Exercise intensity does not effect body compsition change in untrained overfat women" J. of the American Dietetic Association. 95(6):661-5, 1995 Jun 12 untrained, moderately overfat, weigth-stable women were randomly assigned to a high-intensity (80% VO2max) or low-intensity (50% VO2max) exercise group. Subjects were trained for 4 times per week for 12 weeks, with a duration sufficient to expend 300 kcal. etc. etc. Results: Posttesting was done for change in weight, %body fat, fat mass, fat-free mass, sum of skinfold measurements, and sum of circumference measurements. There was no statistical difference between the groups. Hydrostatic data revealed that each group lost an identical amount of fat(5.0lbs), but the high-intensity group gained more than twice as much fat-free mass (4.3 lbs vs. 1.8 lbs). But not statistically significant. Conclusions: Fat loss is a function of energy expended rather than exercise intensity.Therefore, if fat loss is the goal and time is limited, persons should exercise safely at as high an intensity as tolerated to expend as much energy aas possible during their allotted time. So much for the "fat burning zone"?? Cheers, Andrew Tomas
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#2. A Request To Evaluate A Workout - from Scott Deane
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Date: Wed, 23 Sep 1998 21:16:34 -0500 From: Scott Deane <sdeane@lynx.dac.neu.edu> Subject: A Request To Evaluate A Workout Ok, Im ready to switch to a new workout. Obviously, I want to keep usingthe HIT Paradigm, so Im asking for all your advice on what you think. Here goes: Day 1 Abs Chest Hammer Flat Bench 2 sets Hammer Incline Bench 2 sets Pullovers 2 sets Bis/Tris Dips 2 sets Overhead Tri Extensions 2 sets Straight Bar Curls 2 sets Alternate Dumbell Curls 2 sets Day 2 Back Deadlifts 2 sets Chins 2 sets Hammer Wide 2 sets Shoulders Hammer Military 2 sets Dumbell Seated Military 2 sets Shrugs 2 sets Day 3 Legs Squats 2 sets Sled 2 sets Stiff-Legged Deadlifts 1 set Seated Calf Raises 2 sets Ok, I know... specific arm work is frowned upon. However, theyve been lagging alot, and I want to put some direct work in there for them, hencethe exercises on day 1. All sets to be taken to failure, with a rep range around 10-12. When I can handle 12 reps, up the weight enough to make 10 reps a challenge. Obviously, perfect form a must. The reason I incorporate so much Hammer is that my schedule doesnt reallyallow for a partner, so I cant always depend on a good spotter. Let me know what you guys and gals think... any feedback is appreciated! Scott
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#3. RE: HIT Digest #191 - from Don Gwinn
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Date: Thu, 24 Sep 1998 00:12:14 -0500 From: "Don Gwinn" <dgwinn@monm.edu> Subject: RE: HIT Digest #191 Someone who apparently read my question about fat loss has recommended Dr. D'Adamo's "ER4YT" (Eat Right for Your Type) diet. I think this is the one that claims you can find the optimum diet based on your blood type. I'm pretty skeptical, to tell the truth, but I'm wondering if anyone has gotten results from this approach?
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#4. Re: Fat loss - from Steve Brecher
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Date: Thu, 24 Sep 1998 00:53:14 -0700 From: Steve Brecher <steve@brecher.reno.nv.us> Subject: Re: Fat loss lylemcd@onr.com (Lyle McDonald) wrote in HIT Digest #191: > [D]ecreasing fat intake too low may impair fat burning. This is the first time I've seen this particular principle, and I've read a lot of stuff, at a layman's level, on weight loss and nutrition. Could you elaborate?
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#5. Re: HIT Digest #191 - from Michael Benis
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Date: Thu, 24 Sep 1998 10:15:45 +0100 From: Michael Benis <michaelb@pavilion.co.uk> Subject: Re: HIT Digest #191 >> Most articles written about vegitarianism and bodybuilding >(generally >> negative) are by people whose idea of a healthy diet is a steak with >a prime rib >> on the side. That's like getting your lifting info from a marathon >runner. > >I agree. Are there any other vegetarians out there besides Mike? I'm a vegan and another Mike and also in Brighton (wierd!), but not the same Brighton (in the UK). The No. 2 male amateur British bodybuilding champion from a coupl eof years ago is also a Vegan as is the No. 2 European women's powerlifting champion in the lightest class. Stuart McRobert of HG fame is a vegetarian as you can read in Beyond Brawn (great book!) and was a vegan for four years but found himself unable to gain onthe latter and is also convinced it weakened his joints. He doesn't mention what sort of Vegan diet he ate, but it seems this was back in the eighties and so may have been deficient due to the influences of dietary philosophies that sit badly with veganism, such as the macrobiotic diet, for example. I eat a reasonably high-protein diet for a Vegan but way below what many "authorities" recommend and have no more problems with gaining than anyone else. That's to say if I use my head about how I work out rather than my ego then the weight keeps increasing. BTW I don't use any supplements except the occasional multivitamin. At the same time I've not been lifting for long and so my gains could be beginners luck.... cheers Michael Michael Benis BA (Hons) MITI - EC Freelance Translator - Approved Police Interpreter Freelance Copywriter, Interpreter and Translator French / Italian / US -> UK English michaelb@pavilion.co.uk http://www.pavilion.co.uk/users/michaelb http://ourworld.compuserve.com/homepages/michaelbenis Tel: + 44 (0)1273 562118 Tel/Fax: + 44 (0)1273 299664 Mobile: + 44 (0)370 670798
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#6. Re: Grip Exercises - from Y. Zohar
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Date: Thu, 24 Sep 1998 18:44:55 +0200 From: "Y. Zohar" <zoharyz@netvision.net.il> Subject: Re: Grip Exercises Grip strength is one of the most neglected areas of strength training. A weak grip can halt progress on deadlifts, or even worse, tempt trainees to use straps. Here are two good grip exercises: 1. Farmers walk: take two dumbells and walk a given distance, say around a track or around the block. You should finish breathing heavily because this is also a great cardio exercise. Periodically up the weight or distance. If the dbs fall, catch your breath, pich them up and continue. 2. Hang: Grab a chinup bar on a wide grip and hang. Your forearms will becooking pronto. If you want to increase intensity, add weight to a belt. Yehoshua Zohar
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#7. Re: Intensity - from Sonofsquat@aol.com
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Date: Thu, 24 Sep 1998 15:53:08 EDT From: Sonofsquat@aol.com Subject: Re: Intensity Rich E: >>All the definitions that have been given are subjective ones, andall have their merits... but I have to say that this particular one does not ring true - I'm sorry, but you cannot equate mechanical work with metabolic work. For example, a set of 5 SuperSlow chins would be *much* harder ( and therefore more intense ) than 5 chins done as fast as possible.>> The metabolic work may be greater, but the quality of that work is lacking -- only the last rep in 5 superslow chins (assuming it's to failure) is under maximum tension. 5 chins as fast as possible (with compensatory acceleration) is 5 reps under maximum tension... The intensity therefore, is greater...Especially if you are doing weighted chins. Fred Hatfield II
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#8. Re: Fat loss - from Lyle McDonald
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Date: Thu, 24 Sep 1998 14:35:37 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: Re: Fat loss At 12:53 AM 9/24/98, Steve Brecher wrote: >lylemcd@onr.com (Lyle McDonald) wrote in HIT Digest #191: > >> [D]ecreasing fat intake too low may impair fat burning. > >This is the first time I've seen this particular principle, and I've >read a lot of stuff, at a layman's level, on weight loss and nutrition. >Could you elaborate? There's at a few different issues going on here. the first is that, in general, if you don't give you body something (i.e.fat or carbs) it gradually loses the ability to process them. For example, long periods of time on a ketogenic (no carb) diet causes the body to downregulate the enzymes involved in utilizing and storing carbs. By thesame token, if you eat lots and lots of carbs, you body will increase it's ability to use carbs (at a price, mentioned below). IT can be argued that this doesn't really apply to fat for the following reason: fat utilization by the body tends not to be regulated by fat intake. That is, while eating more carbs makes your body use more carbs for fuel, eating more fat does not tend to make your body use more fat for fuel. Which is the second reason I don't like to see fat intake too low. In general, fat utilization by the body is determined by how many carbs youreating. This was the price I mentioned above. The more carbs you eat, the less fat your body burns for fuel. The less carbs you eat, the more fat your body burns for fuel. This is the basic idea behind the Zone/ketogenic diets for fat loss. by lowering carb intake (and lowering muscle glycogen with training), your body improves it's ability to use fat for fuel. So keeping fat intake higher is sort of a 'trick' to keep people consuming too many carbs. Thirdly, if carb intake goes ludicrously low (like below 10%), the body tends to upregulate the synthesis of fat from carbs (called de novo lipogenesis or DNL). So by keeping fat intake at a moderate level, you avoid this happening. finally, from a more practical standpoint, diets which are too low in fattend to inrease hunger in some people. IF eating less fat calories meansyour hungrier in the long run, so you end up eating more calories, you will lose less fat. Because fat loss ultimately comes down to an issue of calories. Lyle McDonald, CSCS "I am the walrus, goo, goo, ga joob" The Beatles
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#9. Re: Beyond Brawn - from Y. Zohar
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Date: Thu, 24 Sep 1998 18:32:19 +0200 From: "Y. Zohar" <zoharyz@netvision.net.il> Subject: Re: Beyond Brawn Finished reading Beyond Brawn a few days ago. I totally agree with Lyle as to the importance of this book. I would like to offer a few comments. 1. Beyond Brawn is basically an expansion and refinment on Brawn and various writings of Stuart McRoberts'. For Hardgainer readers there willbe nothing earth shatteringly new in the book. With that qualification stated, I think that this is a very important work worthy of serious study. 2. In one sense Lyle is correct in stating that Stuart comes from a HIT philosophy in that he emphasizes intensity and infrequency. On the other hand he opposes the HIT principal that one must go to failure in order toprogress. He also favours free weights as opposed to machines. He also does not necessarily believe in upping intensity every workout. Also he talks of cycles - a HIT no-no. 3. Stuart views weight training as a life long activity and therefore advocates a very conservative approach that will prevent injury. As a 44 year old trainee I find his approach very sensible and realistic. Since adopting a Hardgainer routine I have been making good, steady, gradual gains. Yehoshua Zohar