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Exercise for health, not weight loss

Exercise for health, not weight loss
Among clinical trials investigating long-term weight loss, exercise as the only intervention is virtually useless. When total daily energy expenditure among industrialized societies is compared to contemporary hunter-gatherer tribesmen, they are similar despite the hunter-gatherers performing markedly more physical activity. The risk of dying is reduced dramatically as time spent being active each day increases towards 1 hour, after which it somewhat flat-lines (no additional benefit). Why? Shouldn’t being more active increase energy expenditure? According to the additive energy expenditure model, it certainly should (figure 1). However, as Pontzer et al show in their latest publication, the relationship between physical activity and energy expenditure is far more complex. They provide support for the constrained total energy expenditure model in which energy allocation among physiological tasks responds dynamically to long-term shifts in physical activity. As such, daily energy expenditure is maintained within a relatively narrow range. Five populations hold the answer In...
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Diet or exercise – what makes you hungrier?

Diet or exercise – what makes you hungrier?
If your goal is to lose weight, then you need to create a caloric deficit. This can be done by reducing eating less calories or by increasing caloric expenditure via exercise (ignoring the complexities of the body and nutrition such as reducing caloric intake by replacing added fats with nuts). Of course, for weight loss to be successful, the intervention must be sustainable. This led Cameron et al to investigate how dieting alone or aerobic exercise alone differently affects appetite and appetite-related hormones, food hedonics and food reward, and olfaction. Ten young, healthy male volunteers were recruited to undergo three 3-day interventions (with a 2-week washout between each) in which each participant first completed a control condition, followed by a diet or exercise conditions (in random order, so some started with diet and others started with exercise). Thus, this was a crossover study with the sequence of testing being either CON-DIET-EX...
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Why I Felt Like A Fraud... This Is Me NOW

Why I Felt Like A Fraud... This Is Me NOW
My blog post yesterday featured a picture of me when I turned 50 almost 8 years ago. So many people thought it was a current picture and made comments on Facebook about how great I "look" that I felt like a fraud. If I looked like that I'd be pretty damn pleased right now. But I don't. It pains me to post this picture but its how I look NOW. I was 248 on Thursday and I weighed in at 245 when I took this at the gym yesterday. I look bloated and am carrying much of my fat in my lower back and from the distended gut I think some visceral fat as well. Well this is my before picture and what I look like currently. I feel like I really lost a lot of ground over the past 8 years. But I intend to regain that ground and more...
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Build muscle while dieting? Of course you can, if you eat enough protein

Build muscle while dieting? Of course you can, if you eat enough protein
  Have you ever heard that you can’t build muscle while dieting? It is certainly something that I used to believe, but my thoughts on the subject have changed over the last couple months as more and more data was being published showing that my previous belief was wrong. The most recent data comes from the lab of Dr. Stuart Phillips at McMaster University. This guy is a true superman of research investigating skeletal muscle metabolism and the impact that exercise and nutrition can have on it. I highly recommend you read up on some of this review articles if you are interested in the subject matter – you won’t be disappointed. Anyways, in Dr. Phillips’ latest study, he recruited 40 overweight young men (average age and body fat of 23 years and 24%, respectively) and had them complete an intense 4-week exercise routine while sustaining a 40% caloric deficit. The...
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And So It Begins

And So It Begins
I had intended to keep doing what I've been doing through February and start to reduce bodyfat in March but I decided to get started now. I'm tipping the scales at 248 pounds right now and my goal is to strip as much fat as I can from now till my 58th birthday on June 11th. When I turned 50 I took the above picture. I was 212 pounds. I have added muscle in the past years. Not sure yet just how much, but I'm about to find out. Sleep issues and injuries last couple of years caused me many setbacks. But I have no excuses now.  I fasted for 24 hours and broke my fast on Thursday by eating some macadamia nuts, cheese and coconut oil. See where I'm heading? I have cut all carbs out except for residual amounts that occur in some foods. Today, Sunday 1/31, is my...
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