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Random health and exercise thoughts - Page 3776

post #56626 of 57448
Quote:
Originally Posted by Krish the Fish View Post

Cuba?

I would go now before it becomes mini everywhere else.
post #56627 of 57448
Quote:
Originally Posted by ridethecliche View Post

Have a week to travel and want to go somewhere fun, potentially beachy but with some outdoorsy shit to do too.

 
Any recs rhet brahs? Maybe like 1k budget pp. Don't mind using airbnb etc for lodging and driving a bit.

Florianopolis.
post #56628 of 57448
Quote:
Originally Posted by MGoCrimson View Post
 

Buenos Aires deserves at least two or three weeks anyway, just keep it in mind for the future. It's an amazing city and its surrounding area has everything.

 

Yeah, I don't like how most Americans travel. It's like you finish your 'vacation' more exhausted than when you started because you're running around everywhere like a crazy person.

I spent 2 months in SE Asia and I wish I'd had another week in Vietnam, more time to actually explore Malaysia, etc. I had a blast, but my trip would have been so much better if I'd given myself an extra month. I probably could have swung it too. Oh well, hindsight and all.

 

I told the ladyfriend that we should legit pick 2 spots to go to. Spend 2-3 nights there and account for travel time between the airport etc. It looks like renting a car is the best way to do it, but I just realized that it'd cost 400 or so for the week. Might just be more sensible to ride the bus or see what the local flights are like because the bus trips everywhere we were thinking of were 4-6 hrs, which isn't really all that bad at all since we're less likely to get lost doing that than driving lol.

Quote:
Originally Posted by Find Finn View Post


Florianopolis.

 

Woah! But I bet the transit time blows from beantown.

post #56629 of 57448
Flight to Sao Paulo, Curitiba or Rio and then direct flight to Floripa, but yeah.
post #56630 of 57448
Quote:
Originally Posted by Find Finn View Post

Flight to Sao Paulo, Curitiba or Rio and then direct flight to Floripa, but yeah.

 

Yeah, if you're doing it cheap then that's like 16-20 hrs of transit time with layovers.

I might just fly to miami/fll to get a cheaper flight since my gf's going to be there for an event and it doesn't make sense for her to come back to boston and then go back down lol.

post #56631 of 57448
Man I have so much respect for mechanics now. I installed coilovers on my Civic... my whole body is rekt and my hands/forearms are inflamed

On a good note I lost a lb and a half in one day of struggling to get those fucking coilovers on lol
post #56632 of 57448
Quote:
Originally Posted by Cool The Kid View Post

Man I have so much respect for mechanics now. I installed coilovers on my Civic... my whole body is rekt and my hands/forearms are inflamed

On a good note I lost a lb and a half in one day of struggling to get those fucking coilovers on lol

Shredded AND hellaflush in one day. What kind of coilovers? Pics? Come hang in the car thread.
post #56633 of 57448
Quote:
Originally Posted by horndog View Post

Shredded AND hellaflush in one day. What kind of coilovers? Pics? Come hang in the car thread.
Link? Its just an 09 Civic sedan.
post #56634 of 57448
Culture - Fine Living etc - Cars We Drive!
post #56635 of 57448

Thoughts on these articles? Aside from the sensationalist headlines

 

http://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
 

Quote:

We've long thought of weight loss in simple "calories in, calories out" terms. In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss: A pound of human fat represents about 3,500 calories; therefore cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week. Similarly, adding 500 calories a day results in a weight gain of about the same.

 

Today, researchers view this rule as overly simple. They now think of human energy balance as "a dynamic and adaptable system," as one study describes. When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up, and in turn, your body weight.

 

For weight loss, calorie restriction seems to work better than exercise, and calorie restriction plus exercise can work a little better than calorie restriction alone, according to Allison.

 

http://www.nytimes.com/2016/05/08/opinion/sunday/why-you-cant-lose-weight-on-a-diet.html
 

Quote:

 

But this study is just the latest example of research showing that in the long run dieting is rarely effective, doesn’t reliably improve health and does more harm than good. There is a better way to eat.

 

The root of the problem is not willpower but neuroscience. Metabolic suppression is one of several powerful tools that the brain uses to keep the body within a certain weight range, called the set point. The range, which varies from person to person, is determined by genes and life experience. When dieters’ weight drops below it, they not only burn fewer calories but also produce more hunger-inducing hormones and find eating more rewarding.

 

The first is really just talking about how dieting is more effective than exercising for losing weight, and that calorie estimates are complicated, not sure why it wants to make the point that exercising is ineffective when it clearly helps.

 

The second article is talking about drastic diets that can alter metabolism, which you guys have mentioned when I brought up wanting to try that 1500cal/day plan. I'm assuming this doesn't mean that the standard <500 deficit doesn't work.

post #56636 of 57448

So I'm just going to address fat loss because that's what everyone is really after. I'll try to do it pretty basically. 

 

Basic components of fat loss:

 

Step 1: Lipolysis. The breakdown of stored triglyceride(TG) yielding three non-esterified fatty acids(NEFA) and one glycerol. 

 

Brief overview of lipolysis: The catecholamines norepinephrine(NE), primarily from the sympathetic nervous system, and epinephrine(E), from the adrenal glands, are the signals that, for the most part, control lipolysis. NE and E interact with two different types of receptors in human fat cells, beta-adrenergic(ß) and alpha-adrenergic(α). You can think of NE and E binding to ß-receptors as the gas pedal and binding to α-receptors as the brake pedal. 

 

Exercise induces release of both NE and E. 

 

NE and E binding to the ß-receptor leads to the activation of adenylyl cyclase(AC) which produces cyclic adenosine monophostphate(cAMP), an intracelluar signalling molecule that activates crucial steps in lipolysis.

 

To keep it simple, cAMP is the important end product here. It activates the enzymes that break the TG into NEFA. 

 

NE binding to α-receptors leads to inhibition of AC activity -> no increase in intracellular cAMP levels. 

 

 

Step 2: The transport of those NEFA from the immediate extracellular medium of the fat cell to more metabolically active tissue e.g. skeletal muscle, liver, heart, etc

 

Step 3: Beta oxidation. The "burning" of NEFA

 

 

Other regulatory mechanisms:

 

Insulin: inhibits lypolysis primarily through PI3K -> PKB/Akt -> PDE-3B. Phosphodiesterase 3B(PDE-3B) breaks down cAMP

 

 

 

I need to go now. I'll finish this later if anyone's interested. 

post #56637 of 57448
Stop it. You're getting my nerd brain all hot and bothered.
post #56638 of 57448
Quote:
Originally Posted by MGoCrimson View Post
 

So I'm just going to address fat loss because that's what everyone is really after. I'll try to do it pretty basically. 

 

 

 

I need to go now. I'll finish this later if anyone's interested. 

 

edit:

 

TLDR: create an energy deficit primarily through diet. Strength train to maintain and possibly build muscle. Choose your cardio depending on your body fat. High BF(15%+) = more HIIT. Low BF = less HIIT, more LISS, but keep a combination with LISS immediately following HIIT. Limit saturated fat intake and eat less fat in general. Get enough sleep. Maintain healthy stress levels. Keep protein intake under 40% of total calories. Manipulate carbohydrate intake and place near workouts to minimize the anti-fat burning effect of insulin. The leaner you get relative to your starting point, the more important it is to consume carbohydrates to continue fat loss, and to periodically increase energy intake to maintenance levels.

 

 

 

Basic components of fat loss:

 

Step 1: Lipolysis. The breakdown of stored triglyceride(TG) yielding three non-esterified fatty acids(NEFA) and one glycerol. 

 

Brief overview of lipolysis: The catecholamines norepinephrine(NE), primarily from the sympathetic nervous system, and epinephrine(E), from the adrenal glands, are the signals that, for the most part, control lipolysis. NE and E interact with two different types of receptors in human fat cells, beta-adrenergic(ß) and alpha-adrenergic(α). You can think of NE and E binding to ß-receptors as the gas pedal and binding to α-receptors as the brake pedal. 

 

Exercise induces release of both NE and E. 

 

NE and E binding to the ß-receptor leads to the activation of adenylyl cyclase(AC) which produces cyclic adenosine monophostphate(cAMP), an intracelluar signalling molecule that activates crucial steps in lipolysis.

 

To keep it simple, cAMP is the important end product here. It activates the enzymes that break the TG into NEFA. 

 

NE binding to α-receptors leads to inhibition of AC activity -> no increase in intracellular cAMP levels. 

 

 

Other major regulator of lipolysis:

 

Atrial natriuertic peptide(ANP). As the name implies this is a peptide secreted by cardiac tissue that performs much of the same functions as NE and E for inducing lipolysis. It binds to the ANP receptor and ends in the formation of cyclic guanosine monophosphate(cGMP), which has the same effect on the enzymes that break TG into NEFA, resulting in more available fuel for the heart, which preferentially uses NEFA as its substrate for ATP generation. 

 

Heart rate+ -> ANP+ -> lipolysis+ -> NEFA+ -> heart has more fuel to continue contracting at the higher rate

 

 

Step 2: The transport of those NEFA from the immediate extracellular medium of the fat cell to more metabolically active tissue e.g. skeletal muscle, liver, heart, etc

 

Step 3: Beta oxidation. The "burning" of NEFA

 

 

Other regulatory mechanisms:

 

Cortisol: good and bad. The "stress" hormone is released by the body to prepare it for the "fight or flight" response aka the release of more available energy(NEFA and glucose) into the bloodstream. Also crucial to the differentiation and maturation of fat cells. Cortisol breaks down fat and then packs it back on; ESPECIALLY visceral fat(VAT), the "worst" kind and most endocrinologically active fat tissue. Adipose tissue is pretty much endocrine organ, producing its own blend of molecules that have systemic effect. VAT also has an especially high amount of 11-beta hydroxysteroid dehydrogenase(11-ß HSD) that converts inactive cortisone back into active cortisol. Cortisol = more visceral fat = more cortisol = bad for a whole host of reasons. Good news is that VAT is very easy to lose as it is highly responsive to catecholamines due to high ß-receptor density and high blood supply. This is why you lose the protruding gut / beer belly first before losing subcutaneous fat.

 

Growth hormone: promotes lipolysis

 

Testosterone: promotes lipolysis and inhibits NEFA uptake and esterfication

 

Insulin: inhibits lypolysis primarily through PI3K -> PKB/Akt -> PDE-3B. Phosphodiesterase 3B(PDE-3B) breaks down cAMP. Also promotes uptake of NEFA into fat cells.

 

Systemic low-grade inflammation: acting primarily through attenuation of insulin signalling but this one gets complicated fast, so I'll just leave it at inflammation = bad. 

 

Leptin: one of the satiety hormones. Energy sensing / balance hormone that acts in the hypothalamus and plays a central role in controlling energy homeostasis. It is an adipokine secreted by fat cells. This is one of the primary factors behind "metabolic slowdown" when dieting. Once fat cells start depleting their stores of TG and shrinking, leptin production decreases, resulting in increased hunger, lowered fat oxidation, and generally lower metabolic rate. Especially problematic if you were obese / overweight during adolescence, as much of your adipose tissue phenotype is determined during this period. Being fat while young = more small fat cells vs being fat while older = less, but larger fat cells.

 

Adiponectin: another adipokine secreted by fat cells. Acts in concert with leptin and other hormones to control energy homeostasis. Think of normal - increased levels of adiponectin as good. Low levels of adiponectin are strongly associated with metabolic syndrome and its comorbidities. 

 

 

 

So what does this mean on the macro level?

 

Things that increase lipolysis: anything that makes your body require more energy. Exercise; caloric deficit; fasting; stressful situations e.g. "fight or flight response" (read: NE, E and cortisol levels increase); ß-adrenergic agonists like ephedrine, clenbuterol, etc; α-adrenergic antagonists like yohimbine. 

 

Each of these result in increased levels of signalling molecules that activate enzymes which break TG into NEFA.

 

Quick note about sexually dimorphic fat loss patterns: this is largely dependent on the relative density of ß and α-adrenergic receptor distribution. This varies from fat depot to fat depot.

 

Higher densities of α-adrenergic receptors = harder to lose.

In men: lower abdominals, lower back, "love handles", buttocks

In women: hips, butts, thighs 

 

 

 

How to transport those NEFA from the extracellular medium to more metabolically active tissues?

 

Blood flow. Low intensity activity e.g. walking or light cardio increases blood flow to all tissues (subcutaneous fat depots). High intensity activity e.g. sprints or resistance training shunts blood flow to primarily to muscles and VAT. This is why the skin is cold on your fatty areas while you're exercising heavily. You can somewhat "spot reduce" by keeping these two things in mind. 

 

 

 

How to increase beta-oxidation? 

 

Create a need for energy that's higher than your energy intake. Exercise consistently. Exercise induces adaptations on a cellular level that increase fat oxidation through PGC-1α etc.

 

 

 

How to address other regulatory mechanism?

 

Cortisol: control your stress levels, sleep adequately

 

Growth hormone: sleep adequately

 

Testosterone: sleep adequately, don't go super high protein. Super high protein = less free test — this is why vegan men have comparable free T levels to non-vegan men

 

Insulin: consider the total AUC of the insulin response for your meals

 

Systemic low-grade inflammation: DON'T BE A FAT ASS. Eat less saturated fat and less fat in general.

 

Leptin: This is going to drop when you're lean. Nothing you can do about it. Leptin levels can be temporarily boosted / restored by large carbohydrate intakes combined with maintenance level energy intake. Fat intake does not have significant impact on leptin levels.

 

Adiponectin: DON'T BE A FAT ASS. Chronic low-grade systemic inflammation and high levels of circulating insulin tank this. 

 

 

 

To all you biochem, molecular bio, and endocrine guys out there, yea I oversimplified and glossed over stuff. Eat me. 


Edited by MGoCrimson - 5/12/16 at 7:44am
post #56639 of 57448
Thanks a lot, that was really interesting. I probably permanently struggle on the stress and (good quality) sleep. I heard meditation would be a way to get a grip on that?


In related notes, after not managing to actually start my cut (3 months behind time plan) and still ~ 6kg too lose by end of July the latest, I decided to go potato and do PSMF (How to lose your gainz in 30 days for dummies bounce2.gif ) to kick it off and then go into a moderate diet. 10 days in so far, sticking super strict to everything incl supplementing all the shit my body probably lacks (even though I actually don't think I get that on my regular diet either). The scale is 3kg down for obvious reasons like water loss on low carb while my lifts all are still on the same level. I'm through the first days of suffering after figuring out what I can eat that doesn't taste like cat food with styrofoam (canned tuna with cottage cheese and a lime pressed in is a total no go), probably eating more fish in a week than normally in 3 months.
Goal is to stick to it for a total of 21 days, if it goes really well with no negative feelings or strength loss I might do a month... or die.


And in unrelated notes... I just only read this week that Wolverine is supposed to be 5'3" / 1.60m tall in the stories? Why would they cast Hugh Jackman, that was our chance to get an immortal idol for us sad manlets!
Edited by Szeph el raton - 5/12/16 at 7:06am
post #56640 of 57448
Quote:
Originally Posted by Szeph el raton View Post

Thanks a lot, that was really interesting. I probably permanently struggle on the stress and (good quality) sleep. I heard meditation would be a way to get a grip on that?


In related notes, after not managing to actually start my cut (3 months behind time plan) and still ~ 6kg too lose by end of July the latest, I decided to go potato and do PSMF (How to lose your gainz in 30 days for dummies bounce2.gif ) to kick it off and then go into a moderate diet. 10 days in so far, sticking super strict to everything incl supplementing all the shit my body probably lacks (even though I actually don't think I get that on my regular diet either). The scale is 3kg down for obvious reasons like water loss on low carb while my lifts all are still on the same level. I'm through the first days of suffering after figuring out what I can eat that doesn't taste like cat food with styrofoam (canned tuna with cottage cheese and a lime pressed in is a total no go), probably eating more fish in a week than normally in 3 months.
Goal is to stick to it for a total of 21 days, if it goes really well with no negative feelings or strength loss I might do a month... or die.


And in unrelated notes... I just only read this week that Wolverine is supposed to be 5'3" / 1.60m tall in the stories? Why would they cast Hugh Jackman, that was our chance to get an immortal idol for us sad manlets!

Meditation is a popular means to manage stress — yoga, breathing exercises, etc as well. Being mindful; simply taking the time to do something for yourself or appreciate your world. It's just about perspective.

 

Sleep plays a huge role in managing cortisol levels as well.

 

PSMF is not a fun time. God speed. 

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