Exercise confusion!

#61

With all due respect it sounds like you are referring to hypertrophy. I am not looking to bulk. I am looking to simply take the fat on my body and make the muscle that I currently have and make it look more defined. Not necessarily increase my muscle mass. I understand to lean and create muscle mass is two different things. I want to lose fat and create muscle DEFITION🤠

(Nicole Silvia) #62

To some degree I also believe most high level competitors are on steroids.

I’m a woman, so I know fitness models who are female and do figure/bikini, so they do not take steroids. I know what they put themselves through to do it.

The guys you mention are also already very lean. We are talking about excess fat, not tiny little percentages. That’s a slightly trickier balance.

I’m also an ex fighter who trained with professional fighters. The art of fighting demands that you be as lean as possible and yet as strong and big as possible so that you can compete in a weight class that weighs little but where you can be big and strong. Body composition is very important in that sport because of that reason. And because it is not just to look good on stage, you also have to be able to perform at your best in a very high intensity, very mentally focused game. I know what’s involved.

I happened to do it on a high carb low fat diet, but my life is different now, so I’m trying keto and different activities.

(David Brown) #63

we’re agreeing about the same thing. for what you have just explained keto will be great for you imo. nothing like seeing your obliques for the first time.

#64

I appreciate your feedback and personal experience with the matter. I think that is the answer I was looking for. Cheers :slight_smile:

#65

That’s great. Thank you for your professional expertise and best of luck to you. Thank you for arming with vital information on my life long journey. Cheers to you and happy trails !

(David Brown) #66

no problem and good luck… oh and look into caffeine whilst on keto. its a lifeline

#67

My energy has been ok thankfully. I will have occasionally a coffee with some heavy cream. Other than that I was a coffee addict and had to quit because of my blood pressure. Once that’s regulated I will definitely have some more of that liquid crack lol

(less is more, more or less) #68

@xMar0x Caveat lector. This thread typifies the sort of misleading or anecdotal advice I see that cause many neophytes to the LCHF/Keto cause to go awry. The best advice is from someone credentialed in performance and nutrition. You might want to check this out: https://theketogenicathlete.com/ketogenic-athlete-training-plans/ I haven’t used them, but I’m a patient of Dr. Westman, and thus he has stead me very well to where I am today.

They also have a podcast focused on performance and Keto, to which I subscribe. https://theketogenicathlete.com/category/podcast/

I wish you all the best.

(Nicole Silvia) #69

That doesn’t make any sense though, why wouldn’t you repair muscle tears if fat is a better energy source than carbs?

What would be the point of being on this diet at all? Who wants to get weaker? Wouldn’t that also apply to all tissue repairs including ligaments, tendons, brain cells and immune system function?

If this correct, I’m going right back to carbs. I can lose fat while eating carbs AND gain strength. So why would I be on keto?

(Nicole Silvia) #70

You will get better definition soley with weight loss, but you will also lose muscle with the fat if you do not use your muscles. Make sense? Results will be better and you will feel better if you do both

(David Brown) #71

your not reading my post correctly. I’m not saying you wont repair damaged tissue. I’m saying you can’t take your muscles to the point where they need to get to when training

a quick example is 8 weeks ago i was bench pressing 280 pounds. I’m now struggling with 180.

(LeeAnn Brooks) #72

I’m talking about empirical data. The fact that we know from all studies done on it that CICO has an over 95% failure rate long term. And exercise is the CO portion of that formula. You can give opinions and antidotal examples all you want, I’m sticking with the numbers.

What makes Keto different is it doesn’t rely on CICO, though many certainly envorporate it with Keto. Keto relays an altering hormones and approaches weight loss as a hormonal imbalance, not a caloric one.

Again, take the time to research Dr, Fung. There are very real biological reasons exercise can actually inhibit long term weight loss that goes far beyond simply giving up. And you keep bring up professional athletes. Very, very few professional athletes are coming from a point of obesity. That’s not what the argument was ever about. It’s about those who lose significant weight and whether it helps them keep it off long term. The Biggest Loser contestants are a perfect example of such a failure. All I’m saying is the vast majority will not be able to maintain it if they focus on CICO solely (with exercise being half that equation) and it isn’t just a lack of willpower.
If you look at weight problems as a hormonal issue rather than a caloric one, and you understand how exercise can affect hormones, it can shed a bit more light on the issue.

(David Brown) #73

i don’t know why you keep referring to cico. at no point has anyone said calories in vs calories out is the way forward. we’re all saying that keto, fasting and exercise is the way forward

(LeeAnn Brooks) #74

How do you think the CO comes into play?
The point of CICO is eat less, move more.

If your discussing weight loss and exercise, you ARE discussing CICO.

(David Brown) #75

to lose weight you have to have a deficit of energy that you supply to the body. if you eat more than you need you get fat. cico is a dreadful long term diet because you can only take it so far until you get metabolically adjusted to the low calories your on. that’s why they get fat again because after the diet they consume extra calories but their metabolic rate stays low. the reason this doesn’t happen when fasting is because it actually enhances your metabolic rate so you dont get metabolically adjusted.

are you suggesting is that you can have more calories coming in than going out and still lose weight

(LeeAnn Brooks) #76

Actually you don’t. That’s what I mean by treating it as a hormonal disfunction.

(David Brown) #77

crack on with what your doing then

(Nicole Silvia) #78

So you’re saying keto makes us weaker? What’s the point then?

I honestly thought the opposite was supposed to happen. I thought because the theory that fat was a better fuel source, we would perform better, not worse.

(Nicole Silvia) #79

Ok, I understand what you mean as far as the diet. Basically that keto should be more sustainable for keeping weight loss down, correct? Which I personally can see as being true because it seems to reduce hunger and all that good stuff.

But I am not convinced people stay on keto long term more so than people on other diets. It’s still dicipline and lifestyle even though I personally think it could be better for me long term.

Maybe the issue is more that people go through “get fit and healthy” trends and binges, regardless of what type of diet and exercise they choose? I think any “set” lifestyle is difficult to maintain long term.

(Nicole Silvia) #80

Your body adapts to exercise just like diet. So you can’t keep losing weight with the same exact exercise the same way because your body gets used to it.

If you walk 10 miles a day and just start, you’ll lose at first and get used to it over time. Then it’s still good for you, but you won’t lose weight so much because you adapted. That’s why HIITS and workout programs that change up the workouts have the best fat loss/muscle building effect.

I imagine diet is the exact same concept. Basically, you lose a ton off the bat with a new diet and your body adapts. Then you can use fasting as a reset. Am I following?

Either way you slice it, you may be able to maintain at some point very well on a set program, but to keep things moving, you need to mix things up. My take on this?