Re: article by Cates / Weight-loss (part 1 of 3)

(lb) >>20365013, (lb) >>20365053

Anon is no doctor, but have studied the effects of Strength-Training/Exercise and Nutrition on Health.

We’re all different.

Guidelines can be given, but will likely need to be molded to fit an individual.

Some may have an injury history that will impact what exercises they can practice.

Some may have food allergies that must be taken into consideration for food input decisions.

Some may have…

Enough of the preamble.

Simple guidelines from the studies:

Exercise consistently. After exercise get at least 20 grams of protein within 20 minutes.

Eat a healthy, well-rounded diet consistently.

Meat/potatoes, fruits/veggies, eggs, pasta, bread, and whole milk.

If you can (you should), stay away from high-sugar and high-processed foods.

Junk-food, fast-food, candy, sugared drinks—get over the addiction.

We need sugar to live. But we don’t need added sugar.

Reducing your sugar intake can be a positive step toward improving your overall health. It can help with digestive issues like irritable bowel and acid reflux, but that’s not all. Eating less sugar can also improve anxiety and stress, reduce fatigue, ease joint pain, and cut down on headaches and migraines.

Focus on eating a balanced diet

Don’t skip meals

https://health.clevelandclinic.org/how-to-stop-sugar-cravings

[If you don’t know how, learn to cook. Save money while eating higher-quality meals.]

Don’t recall where this analogy came from, but…

Food is for metabolism what wood is for fire.

Eat a variety of meals a day (could be five if you’re powerlifting).

Spread out the meals.

Too little food, metabolism fire burns out.

Too much food at once, metabolism fire burns out (imagine throwing three big logs on a little kindling fire, they would smother it).

Eat plenty of protein at every meal

Eating more protein can boost your metabolism so that you burn more calories.

Eating food can temporarily increase your metabolism for a few hours.

Lift heavy things

Muscle is more metabolically active than fat. Building muscle can help increase your metabolism to help you burn more calories each day, even at rest.

https://www.healthline.com/nutrition/10-ways-to-boost-metabolism#eat-protein

Simple ideas:

Take in more food than you’re burning off, you’ll gain weight.

Take in less food than you’re burning off, you’ll lose weight.

Food isn’t the only metabolism driver.

Strength training and exercise light the fire.

Do you like getting good at things?

Unless you’re a natural, to get good, a person needs to practice.

This applies to strength-training.

To keep this short and sweet, we’ll stick to deadlifting, for now.

Deadlifting is simply picking something up.

It’s a skill, with practice it gets as simple as walking (don’t even have to think twice about the movement).

You could deadlift a pair of boots. When that’s too easy, pick up two 10 lb. dumbbells.

Too easy? Pick up two 15 lb. dumbbells, or a 45 lb. barbell (rinse and repeat, and up you go).

See some benefits of deadlifting at the link:

https://www.healthline.com/health/fitness/deadlift-benefits#benefits

If you can pick up 100 lbs., maximum, and you practice with 70 lbs. or more, you can get huge benefits. Whatever your max. is, shoot for 70+% to get all the benefits, such as:

Increased bone density,

Antibodies flowing through your system looking for bad things to fight,

Endorphins making you feel happy

And on and on.

While the mechanism by which physical activity can improve viral control remain to be determined, these findings do support the hypothesis that each exercise bout may enhance immune surveillance and viral clearance through the mobilization and redistribution of viral specific T-cells and neutralizing antibodies.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9886396/

Theory:

Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before.

https://medlineplus.gov/ency/article/007165.htm

Re: article by Cates / Weight-loss (part 2 of 3)

At present, and unlikely in the future, there is not a medication or even a group of medications that can provide the same benefits as sustained and safe exercise practices.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658199/

These data point to the potential for food and nutrition interventions to play a prominent role in the prevention, management, treatment, and even in some cases reversal of disease.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322667/

Don’t be afraid to ask questions,

But

Research for yourself

And

Think for yourself.

Collectively, the ingestion of protein-rich whole foods is capable of supporting post-exercise muscle protein remodeling by stimulating muscle protein synthesis rates, and may provide a lifestyle strategy of improving the overall diet quality of exercising adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/

Dietary protein ingestion after exercise stimulates muscle protein synthesis, inhibits protein breakdown and, as such, stimulates net muscle protein accretion following resistance as well as endurance type exercise.

Dietary protein should be ingested during and/or immediately after cessation of exercise to allow muscle protein synthesis rates to reach maximal levels.

https://pubmed.ncbi.nlm.nih.gov/23765352/

Dietary protein is required to promote growth, repair damaged cells and tissue, synthesize hormones, and for a variety of metabolic activities.

There are multiple sources of proteins available; however, animal sources of protein contain all essential amino acids and are considered complete sources of protein, whereas plant proteins lack some of the essential amino acids and are therefore classified as incomplete.

recent evidence indicates that ingesting protein and/or amino acids prior to, during, and/or following exercise can enhance recovery, immune function, and growth and maintenance of lean body mass.

https://pubmed.ncbi.nlm.nih.gov/20048505/

Not digging to find the sauce for this.

There are many opinions on protein intake and we each have different goals, sizes, activity levels.

After all the research, this stuck in the brian:

No meaningful difference between .62 grams of protein per pound vs 1.19 grams.

So if a 200 lb. man were strength-training and consuming between 124 and 180 grams of protein a day, they’d be in the right zone.

COMPOUND EXERCISES: MORE BANG FOR THE BUCK

Time restricted?

Hit the weights hard and spend less time.

Use exercises that utilize more than one muscle.

The following would pretty much get the whole body:

Deadlift (many variations, anon prefers conventional)

Farmer’s Walk (loaded carry)

Pull-ups (when they’re easy, use a dip-belt and add weight)

Rows (preferred: heavy one-arm dumbbell rows)

Dips (when they’re easy, use a dip-belt and add weight)

Shoulder Press/Power Clean and Press (dumbbell or barbell) [for variety: Plate Raises]

Squats (dumbbell or barbell)

PROPER FORM IS REQUIRED.

Research.

Done properly, weight-lifting will protect/heal you from injury, not cause injury.

Free Tip:

Tow-straps wrapped around dumbbells can move rows up from 50 lbs. to 145 lbs., or more, without having to buy more dumbbells (50 pounder + 50 pounder + a 45).

Be careful.

Use your imagination.

Practice exercises.

Eat well.

BE HAPPY and HEALTHY!

PS

Some details not included.

This report is a starter set.

Could write about this topic for days.

By adding muscle, our metabolism will naturally increase. This is significant as increasing our metabolism leads to a greater calorie burn thus facilitating weight loss further.

https://fitnessvolt.com/deadlift-workout-programs/

PS

Deadlift barefoot (socks) if the environment allows.

>>20365542, >>20365551

Re: article by Cates / Weight-loss (part 3 of 3)

Strength Training and Nutrition: Obesity

Evidence for Resistance Training as a Treatment Therapy in Obesity

RT is recommended in the management of obesity and metabolic disorders.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2931407/

Obesity caused by a positive energy balance is a serious health burden.

For all treatment approaches, behaviour change techniques, [reduction in energy intake], and [increasing energy expenditure] are [required].

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747374/

Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Greater amounts of exercise will provide even greater health benefits.

Do strength training exercises for all major muscle groups at least two times a week.

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

Of the methods tested, weight loss plus combined aerobic and resistance exercise was the most effective in improving functional status of obese older adults.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5552187/

incorporating weightlifting into an exercise and diet intervention for older adults with obesity yields better results than diet or aerobic exercise alone.

As people lose weight with diet and aerobic exercise, they have an increased risk of losing lean muscle mass and bone density, both of which are important for everyday activities and avoiding falls.

“That’s where strength training has an important role,” said Villareal.

Villareal’s team found that a healthier diet combined with a workout mixing aerobic exercise, resistance training, and balance was most effective for helping reverse frailty in obese older adults.

https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age

Exercise in aging: its important role in mortality, obesity and insulin resistance

Adopting a physically active lifestyle should be emphasized in overweight and obese individuals with insulin resistance to reduce the risk for cardiovascular events in the aging population.

The increase in obesity is associated with increased prevalence of CVD, hypertension, gallbladder disease, osteoarthritis and Type 2 diabetes

In addition, obesity is a well-established risk factor for most common cancers including cancer of the breast (postmenopausal), colorectum, esophagus, liver, gallbladder and uterus, and advanced prostate cancer. There is also evidence that being overweight increases the risk for cancer recurrence and may reduce the likelihood of survival

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3042702/

NUTRITION

Reducing calories and practicing healthier eating habits are vital to overcoming obesity.

To lose weight — and keep it off — you must adopt healthy-eating habits that you can maintain over time.

https://www.mayoclinic.org/diseases-conditions/obesity/diagnosis-treatment/drc-20375749

A healthy body weight, good nutrition, and physical activity can help prevent or manage serious and chronic cardiovascular diseases, high blood pressure, heart disease, and stroke.

A healthy weight can also help reduce the risk of certain lung and sleep conditions, such as asthma and sleep apnea.

https://www.nhlbi.nih.gov/science/obesity-nutrition-and-physical-activity

Healthy Eating for a Healthy Weight

https://www.cdc.gov/healthyweight/healthy_eating/index.html