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#1. Re: HIT Digest #200 - from jon & stacy ziegler
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Date: Thu, 15 Oct 1998 19:39:14 -0700 (PDT) From: rutger1@jps.net (jon & stacy ziegler) Subject: Re: HIT Digest #200 Steven Brenner mentioned he injured his back and needs advice to train around/through this. Leg presses are neat, if you like that. However, I have found that the Hip Squat Belt is an excellent piece of equipment to work the legs and it puts minimun stress on the back. I have been using one for the last month and my legs have felt wrecked after each workout. Another benefit is for anyone who takes his/her sets to failure for obvious reasons. If you would like more information on the Hip Squat Belt I believe the web site is www.ironmind.com. IF not call 1-530-555-1212 and ask for Ironmind Enterprises in either Grass Valley or Nevada City, California. And no, Randall Strossen doesn't know me. Jon Ziegler
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#2. squats or leg presses - from Lyle McDonald
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Date: Thu, 15 Oct 1998 22:25:52 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: squats or leg presses >Date: Wed, 14 Oct 1998 09:54:39 EDT >From: "Steven Brener" <sbrener@hotmail.com> >Subject: squats or leg presses > >Hi, > >I injured my back this summer and until it fully heals I am keeping away >from squats. Is the conventional wisdom that leg presses, which don't >seem to be as hard on the back at this moment (I know I need to get my >squat form better, but I'd rather wait before I mess with it again), are >a reasonable substitute for squats? If not, what is it missing? Depending on the design of the machine and the form you use, leg presses can be lower back death traps, far more dangerous the squatting. The key aspect of leg pressing is that you can not let your low back round (just as in squatting). This necessitates two things: 1. Sufficient hamstring flexibility: especially for 45 degree leg press models. Your position in the machine will put your hamstrings on stretch due to flexion around the hip. This will limit how far you can bend your knees before you round your low back. I feel that horizontal leg presses are safer from the standpoint of low back rounding (and spinal compression and flexion is a deadly combination) even if direct compressive forces are higher. 2. Don't bring your knees so far back that your butt comes up off the pad. With a few, few exceptions (i.e. people with flexibility like gumby), your range of motion will be limted on a 45 degree leg press, because of the stretch across the hamstrings in #1. Once again, compression and flexion is a wonderful way to destroy a back permanently. You didn't mention your injury or what stage of healing your in although you imply that yo'ure not healed. In which case both leg presses and squats are probably a bad idea. Even though I generally consider them useless, leg extensions are probably a better choice. As is avoiding any compressive force on your low back. This includes more overhead lifting. And when you do finally think you're healed, here's a good rule of thumb a buddy of mine uses: wait until you think you're healed, and then wait one more week. Low back injuries are nothing to play with to see how far you can push your limits. I injured mine early this year because I was an idiot durin a deadlift workout. I spent 6 weeks doign Superslow on leg extensions and curls and avoided any direct or indirect stress (as much as was possible). After 6 weeks, I did some superslow leg presses on a Cybex horizontal leg press. When I finally did go back to squatting (~ 3 months after the injury), I started with the bar bare and worked up with there. I have since then set new PR's at all rep ranges. But my injury was relatively mild (strained spinal ligament) and I got it looked at the next day (side benefit of having a training partner who's a physical therapist). Depending on the severity of a low back injury, you may be looking at 6-12 months for healing (in the case of a herniated disc). This is not a place to see how much you can take, because reinjury can be career ending. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys
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#3. food combining - from Lyle McDonald
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Date: Thu, 15 Oct 1998 22:25:59 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: food combining >Date: Wed, 14 Oct 1998 10:38:04 -0700 >From: Rob Wolf <robartw@FTC-I.NET> >Subject: My response to posts about the Know How diet. >>Date: Mon, 12 Oct 1998 15:28:14 -0500 (CDT) >>From: lylemcd@onr.com (Lyle McDonald) >>Subject: Food combining >>Like any other diet, fat loss is a function of calories in versus calories >>out. Food combining, like most diets, is a peculiar set of rules that >>tricks individuals into eating less (without thinking about it that hard), >>and they lose fat. No biochemical magic, just basic thermodynamics. > >I never claimed this diet to be "magic" or the best diet out there. Your original quote was along the lines of "This diet will allow you to lose fat faster than you ever thought possible." That implies that it's got some magical advantage over any other calorically restricted diet. >I >simply replied to a post requesting diet info with a program that worked for >me. Even if all the diet does is "trick" the individual into eating less, >and possibly better, in order to lose weight, is that bad? Isn't that the >goal of anyone on a diet? If the diet is productive, not harmful, and the >dieter likes the diet,what difference does it make "how it works". Not for the most part, but I disagree with diets that are based on made-up human physiology, that simply trick people into believing them. This is an issue of intellectual honesty although 99% of dieter's could care less. The reason I'm very sensitive about this topic (and let me say that 99% of diet books do this to some degree or another) is because of the book I'm writing about the ketogenic diet. Most of the books on lowcarb diets out there use the same type of faulty logic and line of bs to sell the diet. They tell you that you can eat 'all the fat and protein you want', somehow implying that there is a magic metabolic advantage involved and weight/fat can be lost withou caloric restriction. But the reality is that most people will automatically reduce their food intake on a keto diet. So in essence they can eat all they want, but they are still creating a deficit so fat loss occurs. The same diet books never differentiate between water and fat loss, claiming how a keto diet will cause a loss of 5-10 lbs of WEIGHT in the first couple of weeks. This is true but about 8 lbs of that is water. But as long as the readers are kept ignorant of the difference in weight loss and fat loss, the books sell like wildfire. It's this kind of misleading writing that I disagree with, tho it's not specific to Don Lemmon's or any other diet. >No problem. Yes, if I said that this diet promotes protein synthesis moreso >than any other comparable diet approach I would be wrong. However, I said >no such thing. I only commented that the diet promotes protein synthesis. >Period. The implication of your statement, even if you didn't explicitly state it, is that food combining promotes protein synthesis more than other diets. At least that's how I read it. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys
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#4. RE: HIT Digest #200 - from Don Gwinn
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Date: Fri, 16 Oct 1998 00:03:27 -0500 From: "Don Gwinn" <dgwinn@monm.edu> Subject: RE: HIT Digest #200 >>Are you diving into the bottom and trying to rebound >>out on your reps? This tends to push people out of >>the groove when the squat and they get tipped forward. >>It may also be related to low back strength, in which >>case you need to forget about 20 rep squatting until >>you low back has compensated or you will get hurt. Man, I didn't want to hear that! No, I don't move fast, but not even close to SS tempo either. I'd say about 3/2 with a short pause at the bottom. I don't think that's the problem, but come to think of it, I had a football coach tell me I needed to work on my lower back once while doing "squats" (I'd say partials now.) Maybe he was on to something. Would good mornings help? Could I use deadlifts instead, or would they be just as bad as the squats? What about back extensions? I'd like to try to maintain the progress I've made so far in the legs with the squats. Finally, if I'm doing good mornings or extensions, should I simply back off to 12-rep squats or something, or just cut out squats till my back is ready--replacing them with leg presses, extensions, and curls or something similar? Hope somebody has time to answer all this! Don Gwinn dgwinn@ctllc.com ICQ #19610429 http://geocities.datacellar.net/Athens/Olympus/6297/ 4-time UFFC (Ultimate Fake Fighting Championship) Superfight Champion.
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#5. Re: HIT Digest #200 - from MacThai@aol.com
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Date: Fri, 16 Oct 1998 07:06:42 EDT From: MacThai@aol.com Subject: Re: HIT Digest #200 Kevin L's question on body fat measuring: look for Accu measure calipers. They are inexpensive and hold up to most systems. Jim
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#6. Mass - from MSdfense51@aol.com
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[Now here's an intelligent young man -- Let's see if we can help him out. Rob O] Date: Fri, 16 Oct 1998 14:25:50 EDT From: MSdfense51@aol.com Subject: Mass I need to pack on some pounds following this years football season, to prepare for my senior high school season. Im 6-2, 205 now and would like to get to 240 by next season without gaining fat. what are some good bulking programs to alternate, any suggestions? Thankyou, Mark
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#7. creatine and beddy bye time - from Brian and Terri Williams
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Date: Fri, 16 Oct 1998 12:51:44 -0700 From: "Brian and Terri Williams" <windsortoyspaniels@ibm.net> Subject: creatine and beddy bye time Not to argue with the wise Mr. Lyle (not sarcasm) but insofar as creatine and night night... When I first started taking creatine I also had problems entering Kirby's dreamland (for all you Nintendo folks..). I agree wholeheartedly with Lyle (probably aortally too, if you can do that...) as to creatine not having direct effect on sleep, yet there I was, up at O-dark thirty every night wondering if I'd accidentally taken 2 ECA instead of my multi vit and Melatonin. I finally figured out that when I took my creatine close to bed time I was waking up dehydrated. DUH! Even sucking down prodigious quantities of HOH every day I still get major thirsty 1 1/2 to 2 hours after the miracle powder. Now I take it earlier so's I can hydrate before taps and yes-indeedly-doodly (that's a technical term, really) I sleep better. Lyle---- holiday in Cambodia is probably the best Squat tune except perhaps Throes of rejection by Pantera-- [WOH! Rob O] "riot - the unbeatable high! shoots your nerves to the sky!" Dead Kennedys
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#8. Re: squats or leg presses - from RichE
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Date: Fri, 16 Oct 1998 18:15:01 +0100 From: "RichE" <rpeast@globalnet.co.uk> Subject: Re: squats or leg presses >-------------------- 8 -------------------- >Date: Wed, 14 Oct 1998 09:54:39 EDT >From: "Steven Brener" <sbrener@hotmail.com> >Subject: squats or leg presses > >Hi, > >I injured my back this summer and until it fully heals I am keeping away >from squats. Is the conventional wisdom that leg presses, which don't >seem to be as hard on the back at this moment (I know I need to get my >squat form better, but I'd rather wait before I mess with it again), are >a reasonable substitute for squats? If not, what is it missing? Conventional 45 degree leg presses can be murder on the back if, like most people, you use an exaggerated ROM and bring your knees to your chest. The safe ROM on these things is far less than you might think... NEVER allow your lower back to round or your hips to rise from the back rest. From painful experience I learnt that the best thing to do with acute back injurys is to rest untill they're better. Training around the injury will just make it worse. What I did find worked was a set of leg extensions to failure ( 10/10 speed ) followed immediately by a set of SuperSlow Hack Squats. Plenty of knee stress, but the pre - exhaust spares the lower back any stress and it will destroy you if done right. Good luck, but if I were you I'd just take a few months off training. P.S. If you can't squat properly, DON'T squat. Ever. Properly means with textbook ( McRobert's textbook, not Arhnold's ) form and at least a 3/3 rep speed.
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#9. Skinfold Calipers - from Amtmann, John
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Date: Fri, 16 Oct 1998 14:24:36 -0600 From: "Amtmann, John" <JAmtmann@mtech.edu> Subject: Skinfold Calipers In response to: Does anyone know where I can get some good calipers for measuring body fat. I have looked locally but can find. Kevin L. You can order skinfold calipers from a local surgical supply center. We (Montana Tech Applied Health program) use Lange skinfold calipers manufactured by Cambridge Scientific Industries, Inc. in Cambridge, Maryland. They're expensive (about $200), but they last. John Amtmann jamtmann@mtech.edu > ---------- > From: HIT Digest[SMTP:hitdigest@geocities.com] > Reply To: HIT Digest > Sent: Thursday, October 15, 1998 7:03 PM > To: HIT Digest > Subject: HIT Digest #200 > > > > > > This digest contains the following messages: > > 1. squat and bench > by: Lyle McDonald <lylemcd@onr.com> > 2. andro/blah/blah > by: Lyle McDonald <lylemcd@onr.com> > 3. creatine and zzz's > by: Lyle McDonald <lylemcd@onr.com> > 4. Re: HIT Digest #199 > by: jon & stacy ziegler <rutger1@jps.net> > 5. Re: HIT Digest #199 > by: Matt Brzycki <brzycki@arelia.Princeton.EDU> > 6. Re: HIT Digest #199 > by: <Sonofsquat@aol.com> > 7. andro/dhea/tribulus for minors > by: Gary Bennett <74663.2777@compuserve.com> > 8. squats or leg presses > by: Steven Brener <sbrener@hotmail.com> > 9. My response to posts about the Know How diet. > by: Rob Wolf <robartw@FTC-I.NET> > 10. Problems in translating exercise names from English to Italian > by: Alessandro Zarrilli <drsound@cyber.dada.it> > 11. Body fat measuring > by: <Bowtye1@aol.com> > > -------------------- 1 -------------------- > Date: Tue, 13 Oct 1998 22:41:32 -0500 (CDT) > From: lylemcd@onr.com (Lyle McDonald) > Subject: squat and bench > > >Date: Sun, 11 Oct 1998 18:31:28 -0500 > >From: "Gwinn, Don M." <DGWINN@monm.edu> > >Subject: Squat and Bench > > > >Two questions: > >glutes or hams. I currently use a shoulder width stance but I'm not > >flexible enough to stay flat-footed at the bottom--my heels still pop > up. > >To involve the hamstrings and glutes more, should I widen the stance, > simply > >wait till I'm flexible enough to push through the heels at the > bottom, or > >what? > > You need to stretch the heck out of you calves before you put any more > weight on the bar. Especially for something like 20's. Trying to > balance > a load on the balls of your feet when you're fatigued is simply asking > for > an injury. > > > Also, I tend to bend forward slightly, which makes me come up > hips > >first. Should I alternate one set of squats per week with a set of > good > >mornings or deadlifts? In other words, would that improve my > squatting? > > It's normal to bend forward at the hips somewhat when squatting > because of > the biomechanics involved. But a hip first recover is a good way to > hurt > your low back. Are you diving into the bottom and trying to rebound > out on > your reps? This tends to push people out of the groove when the squat > and > they get tipped forward. It may also be related to low back strength, > in > which case you need to forget about 20 rep squatting until you low > back has > compensated or you will get hurt. > > >2. I'm making some progress on my bench, but I don't feel my pecs > are the > >main push. Most of the soreness is in the area where the pecs meet > the > >anterior delts. Could I change this by narrowing my grip? I've > tried > >keeping the elbows at different angles but it doesn't seem to help. > Would > >it help to pre-exhaust the pecs on flies or something similar? I > appreciate > >any help someone can give me. > > Most people conceptualize the bench press as a straight push, like a > piston. This is incorrect and not what the pecs do. The pecs act to > pull > the upper arm across the chest (horiztonal adduction of the humerus > for > anatomy nerds). So when you do benches, instead of thinking 'push', > think > about using your pecs to pull your elbows across your body towards one > another. it sometimes helps if you visualize a big beach ball sitting > on > your chest, try to imagine squeezing it with your elbows as you bench. > This takes practice and you will have to drop your working weights to > make > it work. > > Lyle McDonald, CSCS > "Chemical warfare, chemical warfare, chemical warfare, warfare, > WARFARE!" > - The Dead Kennedys > > > > > > > > -------------------- 2 -------------------- > Date: Tue, 13 Oct 1998 22:41:39 -0500 (CDT) > From: lylemcd@onr.com (Lyle McDonald) > Subject: andro/blah/blah > > >>Date: Mon, 12 Oct 1998 22:44:38 EDT > >>From: XXXXXX@XXX.com > >>Subject: androstene/dhea/tribulus > > > >>would it be safe and effective for me to stack androstenedione, > dhea, and > >>tribulus to boost testosterone? im only 16. please reply and > include the > >>subject heading in your reply, thank you very much. > > >I hope that someone will answer jr's question in an appropriate > fashion. > > I will: at 16 why bother? Your hormones are raging already and there > isn't > anything that andro, DHEA or tribulus will do for you. Save your > money and > eat food. > > Lyle McDonald, CSCS > "Chemical warfare, chemical warfare, chemical warfare, warfare, > WARFARE!" > - The Dead Kennedys > > > > > > -------------------- 3 -------------------- > Date: Tue, 13 Oct 1998 22:41:43 -0500 (CDT) > From: lylemcd@onr.com (Lyle McDonald) > Subject: creatine and zzz's > > >Date: Mon, 12 Oct 1998 22:09:44 -0500 (CDT) > >From: holstein@webtv.net (G Paulsen) > >Subject: Creatine-induced insomnia? > > > >My roommate recently started using creatine. While loading during > the > >first week, he started having difficulty falling asleep at night. > > > >While I assumed this was coincidental, his personal trainer mentioned > >that this was not an uncommon side-effect of creatine use, and he > >recommended using the supplement only early in the day. > > > >Has anyone else noticed this effect? Is there any research or > >documentation on this issue? Does the trainer know what he's talking > >about? > > No, no and no in that order. > > Let's think about how creatine works to see why this PT is most likely > out > of his mind. > > [PT=Personal Trainer > > Rob O] > > the body can only use one fuel to make energy out of directly, ATP > (adenosine triphosphate which is an adenosine molecule bonded to three > phosphate molecules). In the muscle there is enough ATP stored for > about 6 > seconds worth of activity. So you ask how do we continue activity > beyond 6 > seconds? The body can use other substances (i.e. free fatty acids and > glycogen) to resynthesise ATP in the muscle. One of these substances > in > creatine phosphate (CP). Since I know everybody cares, > > [I care, I care! > > Rob O] > > here is the biochem > behind it. When ATP is broken down, it produces ADP, inorganic > phosphate > and energy. Looks like this: > > ATP -> ADP + Pi + energy > > Now, creatine phospate comes along and combines with ADP to make ATP > and > creatine. > > ADP + CP -> ATP + C > > The ATP is broken down again and the C is eventually resynthesize to > CP > during recovery. > > So how does creatine loading work? When you take sufficient amouts of > creatine monohydrate, it increases the amount of CP in the muscle. > Meaning > that more ATP can be regenerated as above. > > Which is why it shouldn't matter whether you take creatine in the > morning > or at night. Creatine has no effect on the central nervous system > that I'm > aware of, but is incorporated into the muscle. Meaning that a morning > dose > is still sort of in your body (in that it is stored in muscle) I > think the > better question is what else your roomie is doing when he takes his > creatine. Is he drinking it in something containing caffeine, or > taking it > after an evening workout? Because I can't see any way that taking > creatine > in and of itself would cause this. > > Lyle McDonald, CSCS > "Chemical warfare, chemical warfare, chemical warfare, warfare, > WARFARE!" > - The Dead Kennedys > > > > > > > > -------------------- 4 -------------------- > Date: Tue, 13 Oct 1998 20:42:35 -0700 (PDT) > From: rutger1@jps.net (jon & stacy ziegler) > Subject: Re: HIT Digest #199 > > I would like to address three things I have read this evening. > > 1) To JR: Don't worry about stacking anything, eat right, lift heavy > weights, and rest in between workouts. Sounds almost Polly Anna-ish, > but > just stick to it that way. It will also save you a lot of cash in the > long > run. I have my own thoguts on DHEA for anything except older people. > DHEA > is less present in men over 40+. It comes with a warning that people > at > risk for cancer shouldn't use it (last time I read anything about it), > since most of us don't know if we are at risk are not, maybe we > shouldn't > use it (a prostate is a terrible thing to waste.). If anyone has > anymore > info on DHEA and side effects, it might be more accurate than > something I > vaguely remember reading. > > 2) The curl bar versus the straight bar curls. Years ago Arthur > Jones > suggested that a curl bar less effective than a straight bar curl > because > the straight bar puts the biceps in a more contracted position > throughout > the rep. > > 3) Creatine has never kept me awake, but I use Twin Lab usually, > although > I am trying So-Cal liquid now. It might be possible that some > creatine > mixes have caffeine or another stimulant in them. This is just a > guess, > but read the label. Recently I got free sample for a thermogenic fat > burner. I happened to read what was in it and found that it had 80 > mg. of > caffeine. I would have been up for three days after taking that. > > Good Day, > > Jon > > > > > > -------------------- 5 -------------------- > Date: Wed, 14 Oct 1998 07:45:59 EDT > From: "Matt Brzycki" <brzycki@arelia.Princeton.EDU> > Subject: Re: HIT Digest #199 > > > > Date: Sun, 11 Oct 1998 21:05:57 EDT > > From: MOOSEBACH@aol.com > > Subject: Women's Volleyball > > > > Can anyone tell me which college women's volleyball teams use HIT > methods. > > I'm tiring to convince my daughters highschool coach to try Hit. > > 2-time NCAA champ Stanford, Penn State (NCAA runner-up), Michigan > State > and (I think) Michigan to name but a few. > > Matt > > > > -------------------- 6 -------------------- > Date: Wed, 14 Oct 1998 08:46:30 EDT > From: Sonofsquat@aol.com > Subject: Re: HIT Digest #199 > > In a message dated 98-10-13 22:14:42 EDT, you write: > > << Can anyone tell me which college women's volleyball teams use HIT > methods. > I'm tiring to convince my daughters highschool coach to try Hit > Thanks >> > > I gotta believe that those schools that employ a HIT coach also have > their > volleyball team using HIT. However, without being 100% sure, even HIT > teams > are going to be doing some form of jump training (I'll stay away from > the "P" > word) because to be able to jump high, ya gotta practice jumping! > Many times, > the head volleyball coach is implementing the jump training and not > the > strength coach (BIG MISTAKE) so that is a factor to look into. > > Fred Hatfield II > > > > > > -------------------- 7 -------------------- > Date: Wed, 14 Oct 1998 09:06:26 -0400 > From: Gary Bennett <74663.2777@compuserve.com> > Subject: andro/dhea/tribulus for minors > > My understanding is that these products would be of basically no value > to > anyone under the age of 30. Even some of the people that make the > stuff > have said andro and dhea are probably not much help to the very > young. > They certainly would be a waste of money for a 16 year old, that's for > sure. > > Hey Jr, you've got testosterone running out your ears. You leave a > trail of > it behind you, man. Save your money, or spend it on Mentzer's Heavy > Duty > II. You've got more than enough chemicals running through your body > right > now for awesome growth, so quit looking for a shortcut. Just don't > quit, > don't overtrain, and eat, eat, eat. > > Gary > > > > -------------------- 8 -------------------- > Date: Wed, 14 Oct 1998 09:54:39 EDT > From: "Steven Brener" <sbrener@hotmail.com> > Subject: squats or leg presses > > Hi, > > I injured my back this summer and until it fully heals I am keeping > away > from squats. Is the conventional wisdom that leg presses, which don't > > seem to be as hard on the back at this moment (I know I need to get my > > squat form better, but I'd rather wait before I mess with it again), > are > a reasonable substitute for squats? If not, what is it missing? > > Thanks. > > Steve > > > > > > > -------------------- 9 -------------------- > Date: Wed, 14 Oct 1998 10:38:04 -0700 > From: Rob Wolf <robartw@FTC-I.NET> > Subject: My response to posts about the Know How diet. > > > First, let me say that I never thought that my posts would ellicit > such a > response. Since they did, I felt it necessary to address each peron's > point > with my own. Read it if you want to, or just skip over it if this > topic > doesn't interest you. > -------------------- 6 -------------------- > >Date: Mon, 12 Oct 1998 15:28:14 -0500 (CDT) > >From: lylemcd@onr.com (Lyle McDonald) > >Subject: Food combining > > >I have trudged through my nutrition and biochemistry books and found > no > >evidence that this selective release of digestive enzymes is the > case. Nor > >would it make sense from an evolutionary standpoint. If the body > truly > >worked this way, we'd be extremely inefficient beings and would never > have > >survived this long. However if someone has access to evidence that > only one > >'set' of enzymes can be released at a time, please send it my way. > > <snip> > > I can't argue with you on this, as I have been misinformed. I've > followed > this digest for quite sometime and value your input due to your > extensive > knowledge. I will do some more checking and see if I can dig up any > studies > or what not on supporting that claim. I realize that I shouldn't make > statements like I did without having the proof on hand, but I relied > on what > I had been told. I was mistaken. > > >Like any other diet, fat loss is a function of calories in versus > calories > >out. Food combining, like most diets, is a peculiar set of rules > that > >tricks individuals into eating less (without thinking about it that > hard), > >and they lose fat. No biochemical magic, just basic thermodynamics. > > I never claimed this diet to be "magic" or the best diet out there. I > simply replied to a post requesting diet info with a program that > worked for > me. Even if all the diet does is "trick" the individual into eating > less, > and possibly better, in order to lose weight, is that bad? Isn't that > the > goal of anyone on a diet? If the diet is productive, not harmful, and > the > dieter likes the diet,what difference does it make "how it works". > > >Big whoop, I can tell you the answer to that: don't create more than > a 1000 > >calorie/day total deficit, including restriction in food intake, or > >addition of exercise (i.e. if you add 400 cal/day of exercise, only > reduce > >food by 600 cal/day). For some lifters, even 1000 calories is too > large of > >a deficit and will cause muscle loss. > > I was asked to provide more info about the diet and that is what I > did. I > never said that this was some closely-guarded, secret formula. Just > that he > included it in the book. There are countless other diet programs that > do > the same thing. > > >You'll have to forgive me for taking issue with you next to last > sentence. > >I've read a lot of protein synthesis studies (a couple dozen at this > point > >and I have another couple dozen to go) for an article I'm writing and > to > >suggest that a food combining diet promotes protein synthesis moreso > than > >any other dietary approach which is adequate in protein and calories > is > >both incorrect and misleading. But it does pander to what > >athletes/bodybuilders want to hear which is a key to selling any > diet. > > No problem. Yes, if I said that this diet promotes protein synthesis > moreso > than any other comparable diet approach I would be wrong. However, I > said > no such thing. I only commented that the diet promotes protein > synthesis. > Period. > > I really do appreciate your input here, Lyle, as it teaches me to make > sure > that I thoroughly evaluate my sources. Something that I know I should > do, > but don't always. However, keep in mind that I made these posts to > give > more info about a diet that worked for ME. Nothing more, nothing > less. > > >-------------------- 7 -------------------- > >Date: Mon, 12 Oct 1998 11:11:48 -0400 > >From: Jim White <jimwhite@erols.com> > >Subject: Re: Don Lemmon's KNOW HOW > > >References??????AFAIK, upon food consumption most of the necessary > enzymes > either > >will be secreted or are already present. For example, pepsin (a > protease) is > >already present in the stomach and there exists a small amount of > amylase > in your > >saliva. From there, once food passes through the duodenum into the > small > >intestine trypsin, chymotrypsin, and many others (can't remember off > the > top of my > >head) are secreted in order to deal with digesting what the pepsin > and amylase > >haven't already digested. If there is research that supports your > claim > (or Don's > >claim, whoever) that only certain enzymes are "realized" at any given > time, > then I > >am unaware of it and I apologize for my ignorance and invite you (or > anyone > else > >to educate me). At this juncture, however, the only thing I might be > inclined to > >believe is that enzyme efficiency is heightened (for example, a > protein > only meal > >would increase the amount of total enzyme thereby raising percent > saturation as > >well as promote changes in the chemical environment that might effect > binding > >efficacy -- allosteric effectors, etc.). > > Please look at my above post to Lyle. > > > Of course, the caveat here is: If it works for you and you are > satisfied, > >then who cares what mechanisms are involved. But, I tend to be > obsessive :^O > > That's all I was ever saying. Someone asked for some diet advice and > I > responded with a diet approach that worked for me. Then a couple > people > wanted to know more about the diet so I posted the information that I > knew, > at the time, to be correct about the diet. > > -------------------- 8 -------------------- > >Date: Mon, 12 Oct 1998 09:24:45 +0100 > >From: John Parry-McCulloch <John.Parry-McCulloch@liffe.com> > >Subject: RE: HIT Digest #198 - Lemmon's Fad Diet > > >OK. In which case I'll give anyone who wants it "the diet" for free. > >Whilst you, yourself, > >are under no obligation to anyone to say anything about anything, I'd > be > >interested to > >learn the reason for all of the secrecy. > > What secrecy are you referring to? I never said anything about the > diet > being a secret. If someone has a product that they are selling, > whether it > be a diet or what not, they are relying on that product for personal > income. > I personally feel that it isn't right for me to go and post everything > about > their product. That, of course, is just my opinion. > > >So I was right. Food comining is an old technique and information is > >freely available from > >many sources. I fail to see how Lemmon's book can be anything more > than > >an attempt > >to turn a well established dietary regime into yet another fad. > > As I have stated before, I never said that this was some "new" or > "revolutionary" diet. Aren't almost all diets simply slight > manipulations > of other eating plans? Aren't all the new wave of ketogenic diets, > i.e. > BodyOpus, Anabolic Diet, etc. just a rehash of the old Atkin's diet, > etc. > So what's the problem? I never tried to pass this diet off as being > something radical, just that it worked for me. > > >If anyone is interested email me and I'll send you a table of > compatible > >foods. Better still, > >point your browser at www.antipope.org/~jm/food-combining.html in a > day > >or two and I'll have > >the information there for you. > > > >Other resources on line are many and varied: a good intro is at > >http://www.suite101.com/articles/article.cfm/3093.A few articles > argue > >against the validity > >of food combining, but I have noticed that it works very well for > >_me_,and that is really all that > >counts as far as I am concerned. > > That is EXACTLY my point. This diet was something that worked for me > and > that's all I am concerned about! I never said it was newer, better, > greater, secret, or anything except that it worked for me and that I > think > anyone interested in weight loss should give it a try. That's the > only > point I was trying to make. I will probably even check out your site > and > related links myself. > > >If you don't want to trust me, and there is no reason why you should, > > No reason not to, either. > > >Well, anyone can work out the number of calories expended in a day > and > >take it from there, > >and combining (heh) this knowledge with the food-combining rules is a > >doddle. As for the protein > >synthesis businsess, I'd guess once more that he is referring to so > >called "alkali" meals, yes? > > Please refer to my previous post to Lyle. > > >Save your $45 people: I'll stick it all on the antipope site for > free. > >Unfortunately my pages won't be > >adorned with testamonials from infeasibly large-breasted females, > >either. But you get what you pay for. > > That's the advantage of a free-market economy. You have numerous > products > from which to choose-including pictures. > > > >I have a question for you: are you making money out of this book or > its > >promotion? Are you connected > >in any way with Mr Lemmon or the "Know How" company or products? > > Yes I am connected with Mr. Lemmon. I do have the diet and have > spoken with > him. No, I don't receive any kind of payment out of this book or it's > promotion. I related information about a diet that worked for me to > the > people who read the digest. If they don't mind me using them as an > example,(If either of the Rob's do mind, then you can delete this > sentence)our moderators, Rob O. and Rob S., made a reference to a site > which > they consider to have great mailing list software. That is exactly > what I > did. I made reference to a site which I thought had a great diet, and > then, > when asked, provided more info on the diet. > > >-------------------- 9 -------------------- > >Date: Sun, 11 Oct 1998 17:07:36 -0700 > >From: Steve Brecher <steve@brecher.reno.nv.us> > >Subject: Re: Don Lemmon's KNOW HOW > > >Sounds pretty impressive. Now that we've got the fast, easy fat loss > >problem solved, all we need is a technique that will enable us to > MAKE > >MONEY FAST. > > Yep, I would say your right. > > I have tried to respond to everyone's point to the best of my > ability. If > anyone still has a bone to pick with me, want's to discuss this more, > or > just yell curses at me, then e-mail me at Robartw@ftc-i.net > > > > -------------------- 10 -------------------- > Date: Thu, 15 Oct 1998 15:33:27 +0200 > From: Alessandro Zarrilli <drsound@cyber.dada.it> > Subject: Problems in translating exercise names from English to > Italian > > Hi! > > Several months ago I was using an "home made" split routine, going to > gym 5 > days a week and... overtraining, of course! Then I found ZAP GYM > site... I > was a bit sceptic, but I would to give it a try... I downloaded the > HIT FAQ > too, so I begin trying a 2 times a week full body workout (with > exercises > of my choice)... and I grew! Now I would like to try the Heavy Duty II > routine, but I have problems translating the English exercise names to > Italian names... for example, what are pullovers? ...and dips? may be > I've > done them for a lot of time but I just don't know, cause I ever called > them > with their Italian name. May be you can help me in recognising the > right > exercises? > Mail me at drsound@cyber.dada.it and I'll send you some GIF pictures > (about > 70K): all you have to do is to tell me (for example): "exercise in > picture > 1 is pullovers, the one in pic 2 is dips"... and so on. > > Thanks in advance to whoever will help me... bye! > > > > > > -------------------- 11 -------------------- > Date: Thu, 15 Oct 1998 20:15:20 EDT > From: Bowtye1@aol.com > Subject: Body fat measuring > > Does anyone know where I can get some good calipers for measuring body > fat. I > have looked locally but can find. > > > Kevin L. > > > ************************************************************ > Want to search through old Digests? Then go to > http://geocities.datacellar.net/HotSprings/Spa/7780/search.html > for full text searching -- it's fun! > > List/Digest Commands > SUBSCRIBE - subscribes you to the digest. > UNSUBSCRIBE - unsubscribes you from the digest. > > To issue a command/request to the server: > > Send a message with the command you wish executed as the > subject of the message to hitdigest@geocities.com > > To post to the list, send a message to hitdigest@geocities.com > > All posts that are deemed unacceptable in current format will be > returned to sender with "Unacceptable" attached. > > If you have any problems contact the moderator Rob > Ohlhausen at rao-mail@usa.net or its founder Rob Spector > at rspector@earthlink.net. > > ************************************************************ > Copyright 1998 HIT Digest > All rights reserved. No part of this digest may be reproduced or > transmitted in any form or by any means, electronic or mechanical > including but not limited to any information storage and > retrieval system, except as may be permitted by the copyright act > as amended or in writing by HIT Digest. > > No liability is assumed for the information provided on the HIT > Digest. > The opinions are those of the contributors to the digest. > ************************************************************ > >
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#10. calipers - from Lyle McDonald
Top
Date: Thu, 15 Oct 1998 22:26:04 -0500 (CDT) From: lylemcd@onr.com (Lyle McDonald) Subject: calipers >Date: Thu, 15 Oct 1998 20:15:20 EDT >From: Bowtye1@aol.com >Subject: Body fat measuring > >Does anyone know where I can get some good calipers for measuring body fat. I >have looked locally but can find. AFAIK, the best for the money are the Slimguide calipers. They give results nearly identical to Lange calipers, but cost about $170 less. Lots of companies sell them but the cheapest I've found them is: Creative health Products 1-800-742-4478 I think they are on the WWW somewhere but I don't have the foggiest what the URL is. Lyle McDonald, CSCS "Chemical warfare, chemical warfare, chemical warfare, warfare, WARFARE!" - The Dead Kennedys