Hi Elky, Welcome to this thread, you don’t have to join in at the start of each thread, you can join at any time. As you may have realised there isn’t normally a paid moderator organising the threads on the forum or the content. (I say normally because I noticed for a week there was someone new who was responding to questions by quoting and giving page numbers of new book and has disappeared again. ) Last year there was a trend for people to set targets and then report on progress, some people wanted to do that on a weekly basis, others over a longer time, which is why there is a weekly thread and a road trip. – We used to religiously report our weight at the start and our goals and report progress. I am sort of glad that way of thinking has faded away, because there were so many people who were fixated on the reading of the scales and viewing themselves as a failure if they didn’t achieve a sizeable loss.
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I will be happy to share information about this weight training research as it progresses. Apparently research shows that the drift into poor health associated with ageing seems to be linked to a loss of muscle. The theory is that is if you support older people to maintain their muscle strength they stay more healthy generally. So the local university is researching what happens to the muscle structure of a group of women in their 50’s if they do just a 30 minute weight training session a week, but are using the maximum weight in that session. We are simply doing a 6 minute warm up on a cross trainer. Then 3 sets of reps with a 2 minute gap between each rep on chest press, leg press and arm pull. – With each rep you are working on the maximum weight you can use so a weight you can achieve more than 7 reps with. Then you build up the reps so once you can do more than 10 comfortably the weight is increased. Or when you get to a certain stage then the exercise is changed so that you are doing it with a lighter weight but doing one set of reps with one leg or arm and then immediately switching to the other leg or arm. At the end of the session you do a 6 minute warm down using the treadmill or exercise bike.
They did a full MOT with each of us at the start which took 3 hours. The more high tech elements included Ultrasound measurements of heart, of the main blood vessel in the neck both before and after the branches to the face and brain. They used an inflatable cuff to cut off blood supply to a lower arm/hand and used ultrasound to monitor how the blood supply / blood pressure / blood vessels responded throughout. – 4 vials of blood to run a large range of blood tests. They used special machines to measure both max weight and power output for individual arms and legs. Reaction times using one of those boards which lights up and you have to hit the lit up light. Heart rate monitor while working on an exercise bike. As well as the gas analysis on the tread mill. General tests such as getting up from sitting on the floor, how high we could jump, the time to do a little routine of walking and running forward / backwards / side to side. Testing our balance. And the body composition scan.
Personally I think they have the premise completely wrong. Its not that people give up exercising so loose muscle, so become ill. Its more likely they are not feeling at their best, so their activity levels reduce, so they loose muscle as a stage in the downwards slope.
Anyway, we have had a full MOT, then 12 weeks of the once a week session in the weights room, then we get the next MOT. Then we have 12 weeks of nothing organised exercise wise, another MOT, and the researcher mentioned last week that there will then be the option of a free membership of exercise classes at the university followed by another MOT.———— Apparently because they will then have data on us, the aim is we will be contacted about follow up research in the future. – The current plan is to monitor us over the time but I don’t know how often we will be called in for tests, or even if testing itself will change the outcome. – If the tests show a problem then I am sure that person would be told about it and help could be obtained, but that problem would have gone undetected for much longer without the tests. . Its the local university and they have quite a large department running courses on sports science, so I guess having a pool of people they already have data on makes it more likely that those people will be asked to take part in other research projects.
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You mentioned that you lost a lot of water the first time round, but this time its fat and its going slower and asked for advice. Well first of all, give yourself a large pat on the back for realising this. I see so many people setting unreasonable targets for themselves. Wanting to loose lbs or kgs a week, and then feeling like a failure when they don’t achieve that. MOST OF THE RAPID WEIGHT LOSS PEOPLE ACHIEVE IS WATER LOSS. Each lb of fat is 3500 calories. Depending on how much damage you have done to your metabolic rate by yo yo dieting over the years it may take you 3 days of water only fasts a week to burn that number of calories. But 3 days of fasting also involves 3 days of higher growth hormone. Which means stronger bones and muscles, which will weigh more. So the scales are not a good way of measuring progress.
The second thing is that the Insulin to Fat burning ration isn’t a stepped curve its a very steep curve. A small amount of insulin has a large impact on fat burning. Don’t fall into the trap of thinking that I am eating 50g of carbs and loosing weight as a result of counting calories so my Insulin levels must be low enough that I am burning fat. – NOPE, you will loose weight following any calorie counting method for a short time. But if your insulin levels are not low enough to be in fat burning mode (ketosis) then sooner or later your body will reduce your metabolic rate to match your calorie intake.
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I am autistic, one of the aspects of that is that I do lots of background reading and research into topics that interest me. Out of that comes snippets of information that have been helpful for others to tweek their eating plans. For example, our bodies need a particular amino acid to help use fat for fuel, and the principle source of that amino acid is meat, with the next top 8 sources being off the menu if you are eating low carb. So a vegetarian needs to take a supplement. – Another issue is the importance of iron in burning fat. It isn’t going to be a one size fits all tweek. Each person has their own issues. – Every time I come across one of these snippets I post a link to it on the Take a Look at this thread. I would recommend starting with Dr Bikman’s podcasts which I posted links to in early 2018. The tweeks you may need will be different to those needed by others, I think the best way of finding out that they are for you is to learn more about the body accesses our fat stores and burns fat for fuel.
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My own history is that I have been eating a carb high diet since early childhood. I have yo yo dieted at various times in my life, and always eaten a low calorie diet trying to control weight until a few years ago when I broke an ankle badly and mistakes in the NHS (lack of physio) meant that I didn’t regain pain free use. So my levels of activity dropped, my comfort eating rose, and so did my weight. The help of a trainee physio got me back on my feet, and the BSD got me down 6.5 stone back close to where I had been pre comfort eating. But that still means I have a large spare tyre, and fat thighs.
I have been reading and thinking a lot about hormone resistance. Its not just Insulin that resistance occurs with, but the whole “dance” of hormones related to hunger and what fuel source we use that gets overloaded by a high carb, 3 meals plus snacks lifestyle. It does make sense that periods of fasting allow these burnt out hormone control systems to reset.
I have tried to stick to Dr Fungs program of 36 to 42 hour fasts 3 times a week, but its not easy. – I run a small farm including holiday let, so when I get in at the end of the day I have a habit of opening the fridge and eating if there is keto friendly food in there. I came to the conclusion thats not actually something to beat myself up about, that’s not eating for eating’s sake, if there is no keto friendly food I don’t move on to none keto friendly eating. By accident last week I realised that if there is no keto friendly food in the fridge I just fast until the next time I have time to go shopping. Which was 3 days later. So thats going to be my program over the summer.