# The Fitness Thread **URL:** \ **Category:** Lounge\ **Created:** [March 21, 2011, 6:31pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448 "2011-03-21T18:31:32Z")\ **Posts on this page:** 20\ **Page:** 3
**Author:** ![Jabez](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/jabez/32/2193_2.png) [@Jabez](https://pheromonetalk.com/u/Jabez)\ **Post date:** [March 27, 2011, 6:14am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/41 "2011-03-27T06:14:46Z")
I workout 3xs a week with weights, other 2 days are usually Spartan workout,my buddy’s Navy Seal Regimen or the Marine Workout. Both my best friends are in the military , and they have taught me some crazy workouts. My friend from te seala more so then my friend from the marines ---
**Author:** ![Taggle](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/taggle/32/1793_2.png) [@Taggle](https://pheromonetalk.com/u/Taggle)\ **Post date:** [March 27, 2011, 7:34pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/42 "2011-03-27T19:34:49Z")
Totally wen’t for a run today! (very proud of myself…) I’ve decided to return to my old before-mommyhood-self, and start moving my body further than between tv and car everyday, and so far it feels AMAZING!!! My mood is better, and my body is tinkeling with sensation, instead of feeling heavy and tired! Just had to share:-) ---
**Author:** ![BadBoysDriveAudi](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/badboysdriveaudi/32/2292_2.png) [@BadBoysDriveAudi](https://pheromonetalk.com/u/BadBoysDriveAudi)\ **Post date:** [March 28, 2011, 12:21am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/43 "2011-03-28T00:21:46Z")
> [@TheBoogieMan](#): > > Steve, what kind of exercise are you doing? You could be replacing fat with muscle, which is heavier, and not losing weight but getting more toned. Sometimes you can’t judge progress with a scale. Well, that’s partially correct as you still need to judge progress and the only way you’re going to do that accurately is with scale measurements. What you want, however, isn’t just an ordinary bathroom scale that just measures weight. I have a Tanita InnerScan body composition monitor. It’s the size of a normal bathroom scale but it’s so, so much more. It measures your body weight but also measures water % (hydration), bone mass/density, muscle mass, body fat %, and visceral fat. It also tracks the measured calculations so you can view your history day over day, last week, last month, year over year, etc. And it will even break down your total body fat % and muscle mass calculation into targeted body sections for left leg, right leg, left arm, right arm and torso. So now I can easily determine if I’m cheating on the weight lifting and getting out of symmetry so I can mentally correct myself when in the gym. But aside from all that, BoogieMan is correct that you will quickly discourage yourself from weight loss if you’re just looking at a number and not knowing what’s behind it because you can be losing fat and gaining muscle at the same time. And then if you’re not drinking enough water or eating right, your body will start retaining water, which throws in yet another wrinkle. ---
**Author:** ![BadBoysDriveAudi](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/badboysdriveaudi/32/2292_2.png) [@BadBoysDriveAudi](https://pheromonetalk.com/u/BadBoysDriveAudi)\ **Post date:** [March 28, 2011, 12:24am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/44 "2011-03-28T00:24:21Z")
> [@Taggle](#): > > Totally wen’t for a run today! (very proud of myself…) > > I’ve decided to return to my old before-mommyhood-self, and start moving my body further than between tv and car everyday, and so far it feels AMAZING!!! My mood is better, and my body is tinkeling with sensation, instead of feeling heavy and tired! > > Just had to share:-) Good to hear! It’s amazing how much your mood improves after a workout, isn’t it? ---
**Author:** ![Taggle](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/taggle/32/1793_2.png) [@Taggle](https://pheromonetalk.com/u/Taggle)\ **Post date:** [March 28, 2011, 8:56am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/45 "2011-03-28T08:56:28Z")
> [@BadBoysDriveAudi](#): > > Good to hear! It’s amazing how much your mood improves after a workout, isn’t it? Yeah, I just love feeling the endorphines run trough my body:-) ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [March 28, 2011, 2:24pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/46 "2011-03-28T14:24:36Z")
> [@extremetestosterone](#): > > Oh yeah, one thing I forgot to talk about is eating 6 smaller meals throughout the day. Just a little something every two or three hours. Keep that metabolism revved up. I know that everybody probably knows this already, but I just thought I’d mention it. six meals = six pack. > [@](#): > > **1. Myth: Eat frequently to “stoke the metabolic fire”.** > > **Truth** > > Each time you eat, metabolic rate increases slightly for a few hours. Paradoxically, it takes energy to break down and absorb energy. This is the [Thermic Effect of Food](http://en.wikipedia.org/wiki/Thermic_effect_of_food) (TEF). The amount of energy expended is directly proportional to the amount of calories and nutrients consumed in the meal. > > Let’s assume that we are measuring TEF during 24 hours in a diet of 2700 kcal with 40% protein, 40% carbohydrate and 20% fat. We run three different trials where the only thing we change is the the meal frequency. > > A) Three meals: 900 kcal per meal. > > B) Six meals: 450 kcal per meal. > > C) Nine meals: 300 kcal per meal. > > What we’d find is a different pattern in regards to TEF. Example “A” would yield a larger and long lasting boost in metabolic rate that would gradually taper off until the next meal came around; TEF would show a “peak and valley”-pattern. “C” would yield a very weak but consistent boost in metabolic rate; an even pattern. “B” would be somewhere in between. > > However, at the end of the 24-hour period, or as long as it would take to assimilate the nutrients, there would be no difference in TEF. The total amount of energy expended by TEF would be identical in each scenario. Meal frequency does not affect total TEF. You cannot “trick” the body in to burning more or less calories by manipulating meal frequency. > > Further reading: I have covered the topic of [meal frequency](http://www.leangains.com/search/label/Meal%20Frequency) at great length on this site before. > > The most [extensive review](http://www.ncbi.nlm.nih.gov/pubmed/9155494) of studies on various meal frequencies and TEF was published in 1997. It looked at many different studies that compared TEF during meal frequencies ranging from 1-17 meals and concluded: > > “Studies using whole-body calorimetry and doubly-labelled water to assess total 24 h energy expenditure find no difference between nibbling and gorging”. > > Since then, no studies have refuted this. For a summary of the above cited study, read this [research review by Lyle McDonald](http://www.bodyrecomposition.com/research-review/meal-frequency-and-energy-balance-research-review.html#more-1389). > > Earlier this year, [a new study](http://www.ncbi.nlm.nih.gov/pubmed/19943985) was published on the topic. As expected, no differences were found between a lower (3 meals) and higher meal (6 meals) frequency. [Read this post](http://www.leangains.com/2009/12/new-meal-frequency-study.html) for my summary of the study. This study garnered some attention in the mass media and it was nice to see the meal frequency myth being debunked in [The New York Times](http://www.leangains.com/2010/03/mainstream-debunks-myth.html). > > **Origin** > > Seeing how conclusive and clear research is on the topic of meal frequency, you might wonder why it is that some people, quite often RDs in fact, keep repeating the myth of “stoking the metabolic fire” by eating small meals on a frequent basis. My best guess is that they’ve somehow misunderstood TEF. After all, they’re technically right to say you keep your metabolism humming along by eating frequently. They just missed that critical part where it was explained that TEF is proportional to the calories consumed in each meal. > > Another guess is that they base the advice on some epidemiological studies that found an inverse correlation between high meal frequency and body weight in the population. What that means is that researchers may look at the dietary pattern of thousands individuals and find that those who eat more frequently tend to weigh less than those who eat less frequently. It’s important to point out that these studies are uncontrolled in terms of calorie intake and are done on Average Joes (i.e. normal people who do not count calories and just eat spontaneously like most people). > > There’s a saying that goes “correlation does not imply causation” ([Correlation does not imply causation - Wikipedia](http://en.wikipedia.org/wiki/Correlation_does_not_imply_causation)) and this warrants further explanation since it explains many other dietary myths and fallacies. Just because there’s a connection between low meal frequencies and higher body weights, doesn’t mean that low meal frequencies cause weight gain. Those studies likely show that people who tend to eat less frequently have: > > - Dysregulated eating patterns; the personality type that skips breakfast in favor of a donut in the car on the way to work, undereat during the day, and overeat in the evening. They tend to be less concerned with health and diet than those who eat more frequently. > > - Another feasible explanation for the association between low meal frequencies and higher body weight is that meal skipping is often used as a weight loss strategy. People who are overweight are more likely to be on a diet and eat fewer meals. > > The connection between lower meal frequency and higher body weight in the general population, and vice versa, is connected to behavioral patterns - not metabolism. Check out the Leangains website - There are a whole ton of people out there practicing Intermittent Fasting and seeing huge results without having to fuck around with 6 meals a day. ## I personally prefer to train fasted (when I’m running supersets of squats and deadlifts having eaten before the gym has left me dangerously close to puking on multiple occasions) and then make sure I get those proteins into my body real quick after the gym. Steve try to make sure you are buying Ceylon cinnamon and not Cassia cinnamon (I completely forgot about this and Korth reminded me) - Cassia has a much higher percentage of Couramin which is not good for you for an extended period of time. Ceylon cinnamon is actually MUCH nicer tasting as well (sweeter but less cinnamony) ---
**Author:** ![SteveO](https://avatars.discourse-cdn.com/v4/letter/s/87869e/32.png) [@SteveO](https://pheromonetalk.com/u/SteveO)\ **Post date:** [March 28, 2011, 4:18pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/47 "2011-03-28T16:18:00Z")
> [@Wrlprchnx](#): > > Check out the Leangains website - There are a whole ton of people out there practicing Intermittent Fasting and seeing huge results without having to fuck around with 6 meals a day. > > ## I personally prefer to train fasted (when I’m running supersets of squats and deadlifts having eaten before the gym has left me dangerously close to puking on multiple occasions) and then make sure I get those proteins into my body real quick after the gym. > > Steve try to make sure you are buying Ceylon cinnamon and not Cassia cinnamon (I completely forgot about this and Korth reminded me) - Cassia has a much higher percentage of Couramin which is not good for you for an extended period of time. Ceylon cinnamon is actually MUCH nicer tasting as well (sweeter but less cinnamony) I’ve read some things about which cinnamon to use and while some people suggest the Ceylon as the one to take, the original scientist who did the studies seems to disagree with that: [Which Cinnamon? - Diabetes](http://www.healthcentral.com/diabetes/c/17/1529/cinnamon/) ---
**Author:** ![SteveO](https://avatars.discourse-cdn.com/v4/letter/s/87869e/32.png) [@SteveO](https://pheromonetalk.com/u/SteveO)\ **Post date:** [March 28, 2011, 4:19pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/48 "2011-03-28T16:19:07Z")
> [@Steve](#): > > I’ve read some things about which cinnamon to use and while some people suggest the Ceylon as the one to take, the original scientist who did the studies seems to disagree with that: [Which Cinnamon? - Diabetes](http://www.healthcentral.com/diabetes/c/17/1529/cinnamon/) PS I don’t have any type of diabetes and my blood sugar has always been good. Just looking to take off the weight ---
**Author:** ![BadBoysDriveAudi](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/badboysdriveaudi/32/2292_2.png) [@BadBoysDriveAudi](https://pheromonetalk.com/u/BadBoysDriveAudi)\ **Post date:** [March 28, 2011, 4:48pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/49 "2011-03-28T16:48:07Z")
> [@Wrlprchnx](#): > > I personally prefer to train fasted (when I’m running supersets of squats and deadlifts having eaten before the gym has left me dangerously close to puking on multiple occasions) and then make sure I get those proteins into my body real quick after the gym. The only time I will fast before a workout is if I’m doing Acceleration training (Tuesday and Thursday nights). I swear the trainers are itching to get me to puke. And after I lost my snack that I ate two hours before one of their sessions, I said no more!!! Just stay hydrated going in and then I can 100% concentrate on my footwork and speed without worrying where the nearest wastebasket is located. ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [March 29, 2011, 4:07pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/50 "2011-03-29T16:07:38Z")
> [@BadBoysDriveAudi](#): > > The only time I will fast before a workout is if I’m doing Acceleration training (Tuesday and Thursday nights). I swear the trainers are itching to get me to puke. And after I lost my snack that I ate two hours before one of their sessions, I said no more!!! Just stay hydrated going in and then I can 100% concentrate on my footwork and speed without worrying where the nearest wastebasket is located. By fasted I mean I train before eating supper because I typically workout in the evening. So generally 4-5 hours since I’ve taken in any serious amount of calories/food. I try to run my big lifts in supersets so that I really get my nervous system taxed (and therefore produces the testosterone response you want from lifting big)… if there is food in my stomach it really wants to come out after those supersets. I typically take in some BCAA’s before/during my training (and once I’m through my current stash of crappy protein powder I’ll probably be adding some whey protein to my pre/during workout drink. ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [March 29, 2011, 4:08pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/51 "2011-03-29T16:08:48Z")
> [@Steve](#): > > I’ve read some things about which cinnamon to use and while some people suggest the Ceylon as the one to take, the original scientist who did the studies seems to disagree with that: [Which Cinnamon? - Diabetes](http://www.healthcentral.com/diabetes/c/17/1529/cinnamon/) Ergh… I’ll have to go back and look over the book that I initially took the info from (4 Hour Body… which is an interesting read, but I wouldn’t take it as a holy grail) ---
**Author:** ![SteveO](https://avatars.discourse-cdn.com/v4/letter/s/87869e/32.png) [@SteveO](https://pheromonetalk.com/u/SteveO)\ **Post date:** [March 30, 2011, 7:32pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/52 "2011-03-30T19:32:39Z")
Does anyone know how juicing helps in weight loss? Curious because I always hear about it, but never actually found anything that substantiates the claims. Except of course a complete juice fast, which I am not looking to do. So is drinking a glass of fresh vegie/fruit juice daily aiding me in losing weight? I don’t plan to stop because the health benefits are substantial for someone who doesn’t like a lot of green veggies. Also what do you guys think about adding Kale and spinach to my juice? Anyone ever used them and how did they go over? I pretty much put in what I posted already, maybe a veggie or two not listed. Yeah sometimes organic veggies are not possible, because of cost. With Gas at $3.50 or more who can afford anything else right now ☹ ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [March 30, 2011, 9:23pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/53 "2011-03-30T21:23:12Z")
Juicing hinders weight loss for the most part - As a general rule when you consume calories in liquid form your body doesn’t “count them” Because those calories don’t add to your feeling of satiety… but do count towards your daily energy balance, adding juice to your diet essentially increases your willpower draw for the day… not necessarily harmful but willpower is a finite resource - the more you use the more likely you are to skip a workout or cheat w.r.t. your diet. You can mostly replace veggies with offal (liver,etc) with regards to getting your mineral/vitamin requirements if you aren’t a veggie person. I should note if your juice has a fair amount of protein and fat in it (like milk) or dietary fiber your body counts those calories ---
**Author:** ![England](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/england/32/1163_2.png) [@England](https://pheromonetalk.com/u/England)\ **Post date:** [April 1, 2011, 11:11pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/54 "2011-04-01T23:11:07Z")
Steve, juicing and liquidizing is a _very_ good idea. Feeling hungry and and feeling full are not both caused by the same thing. Hunger is determined by the nutrients in the blood stream which travels to the brain and alerts it to a deficiency, that’s why we feel hungry. Feeling full however _is_ caused by the volume of contents in the stomach. Which is why when we eat a lot, we feel full pretty quickly, we don’t say “I’m getting full in half an hour.” Going back to volume, this is why juices and soups are a great idea to loose weight! The volume to calorie ratio of solids is less than that of the same foods when liquidized. In simple terms, eating/drinking liquid foods increases the volume of content in your stomach and causes you to feel full more quickly. If you don’t believe me, do a science experiment. You’ll need some fruit, milk, scales and a measuring jug. It might take some time but in the world of fitness, seeing is believing! Get some fruit and milk for breakfast. Eat and drink the fruit and milk until you feel full/satisfied. As your going along, make sure you find out how many calories each piece of fruit gives you and the amount of calories whatever amount of milk gives. You can find calorie content per gram or millimetre of food/drink online. Let’s say you work out you consumed 200 calories of fruit and 300 calories in milk before you felt full or ready to move along to the next part of your day. So 500 calories altogether to make you feel full. The next day for breakfast, get the same ingredients but cut their total amount by 25%. So you have 25% less fruit and milk - 25% less calories. Then, make a milkshake. Drink the milkshake at the same leisurely pace you would in a milkshake bar. Hopefully you should feel full/satisfied and ready to move on with the next part of your day. And there you have it, you’ve just consumed 25% less calories for breakfast whilst still feeling full. Now you might say, “I don’t want to blend my steak and fries for dinner!” That’s fine, have a nice big bowl of vegetable or miso soup just before your dinner. You can still have your steak and chips, but just less of it whilst still feeling full. Your body doesn’t know what’s going in your mouth, just how full your stomach is. 🙂 ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [April 4, 2011, 4:37pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/55 "2011-04-04T16:37:24Z")
Juice only helps you feel full if it has it’s pulp (dietary fiber) - if you remove the fiber your stomach views it similarly to water and consequently doesn’t send the satiety signals ---
**Author:** ![The\_Hammer](https://avatars.discourse-cdn.com/v4/letter/t/90db22/32.png) [@The\_Hammer](https://pheromonetalk.com/u/The_Hammer)\ **Post date:** [April 5, 2011, 4:56am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/56 "2011-04-05T04:56:04Z")
In addition to the things mentioned above, juicing can also contribute to or cause sugar spikes. It really depends on what you are juicing, though. If it is something high in sugar like apples or oranges or even carrots, that will have an effect. If this isn’t a concern, I say go for it! If you have a juicer you can take the fiber and add them to a muffin recipe! While I’m posting about fitness, the cheapest protein that I’ve found for milkshakes is from Rose Acre Farms. It is egg protein, not whey protein. You can google it and find it. I haven’t tried their product, but it isn’t a milkshake mix like most protein products. This appeals to me because the last time I tried protein milkshakes the artificial flavorings made me feel sick. When I finally stop slacking and get on the fitness train, I think I’ll try some of this stuff. Also, I found some interesting free information online by this guy named Scooby at Scoobysworkshop. I haven’t really worked out with any seriousness, but his testimonial page has pictures of people with some large weight losses. ---
**Author:** ![BadBoysDriveAudi](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/badboysdriveaudi/32/2292_2.png) [@BadBoysDriveAudi](https://pheromonetalk.com/u/BadBoysDriveAudi)\ **Post date:** [April 5, 2011, 9:13am UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/57 "2011-04-05T09:13:30Z")
> [@Wrlprchnx](#): > > By fasted I mean I train before eating supper because I typically workout in the evening. > So generally 4-5 hours since I’ve taken in any serious amount of calories/food. ??? That’s what I meant by “fast” too. Maybe something got lost in translation. 🙂 ---
**Author:** ![Wrlprchnx](https://sea2.discourse-cdn.com/flex016/user_avatar/pheromonetalk.com/wrlprchnx/32/1360_2.png) [@Wrlprchnx](https://pheromonetalk.com/u/Wrlprchnx)\ **Post date:** [April 5, 2011, 1:47pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/58 "2011-04-05T13:47:18Z")
I wanted to be clear that I didn’t mean a longer fast (some advocate as much as a 8-12 hour fast prior to working out) ---
**Author:** ![SteveO](https://avatars.discourse-cdn.com/v4/letter/s/87869e/32.png) [@SteveO](https://pheromonetalk.com/u/SteveO)\ **Post date:** [April 5, 2011, 7:25pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/59 "2011-04-05T19:25:00Z")
I don’t know, but juicing veggies doesn’t seem like all that bad of an idea. 80% veggies and 20% fruit to mask the taste a bit. Its still within my daily calorie count so I think its OK. The health benefits alone are well worth it I would believe. ---
**Author:** ![SteveO](https://avatars.discourse-cdn.com/v4/letter/s/87869e/32.png) [@SteveO](https://pheromonetalk.com/u/SteveO)\ **Post date:** [April 5, 2011, 11:49pm UTC](https://pheromonetalk.com/t/the-fitness-thread/49448/60 "2011-04-05T23:49:22Z")
> [@Wrlprchnx](#): > > I wanted to be clear that I didn’t mean a longer fast (some advocate as much as a 8-12 hour fast prior to working out) Interesting article on FuturePundit about fasting: [FuturePundit: Periodic Fasting Improves Blood Lipids](http://www.futurepundit.com/archives/008000.html) [Previous page](https://pheromonetalk.com/t/the-fitness-thread/49448.md?page=2) [Next page](https://pheromonetalk.com/t/the-fitness-thread/49448.md?page=4)