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Old 05-12-2022, 03:29 PM   #1026
Compressed
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This is a pretty good review on IF vs just caloric restriction and IF not being statistically significant. Good study but really needs and IF exercise group.

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Old 05-12-2022, 03:29 PM   #1027
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Shik- have you added any resistance training? Trying to gain some muscle to increase metabolism could go along way and is good for lifespan anyway. Also has good post training metabolism benefits.

Last edited by Compressed; 05-12-2022 at 03:46 PM.
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Old 05-16-2022, 12:44 PM   #1028
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No food Monday fasting bump
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Old 05-16-2022, 12:56 PM   #1029
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Originally Posted by Compressed View Post
Shik- have you added any resistance training? Trying to gain some muscle to increase metabolism could go along way and is good for lifespan anyway. Also has good post training metabolism benefits.
Whoops, missed these posts. No, haven't added resistance training. Using my spare time for easy < LT1 spinning time as I figure that's the best bang for my buck.
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Old 05-16-2022, 02:08 PM   #1030
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Originally Posted by Compressed View Post
This is a pretty good review on IF vs just caloric restriction and IF not being statistically significant. Good study but really needs and IF exercise group.

NO BENEFIT to Intermittent Fasting | NYT Study Claims (full review) - YouTube
3 years ago I started Keto and some light excersie of 30 minutes on the elliptical. I also started doing IF a little while after. I was able to lose about 40 lbs in 9 months. Then Covid hit and I stopped Keto and gained it all back.

In December I started doing calorie reduction going down to 1800Kcal sometimes less. I didn't do any exercise except some walking here and there although recently I started Mt.Biking again occasionally. I have dropped 30 lbs in that time with no IF.

I find it much easier to just reduce calories then do IF and especially Keto because I can still eat most of the things I want just not as much.
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Old 05-16-2022, 03:01 PM   #1031
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Whoops, missed these posts. No, haven't added resistance training. Using my spare time for easy < LT1 spinning time as I figure that's the best bang for my buck.

I haven't looked at studies on this in a long while but my gut says adding 50-100 pushups and 100 air squats every other to every three days would yield some tangible benefits.

Sure getting aerobically fit is super important but gaining lean tissue and the associated metabolic boost it gives is just as important IMO.
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Old 05-16-2022, 03:06 PM   #1032
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I find it much easier to just reduce calories then do IF and especially Keto because I can still eat most of the things I want just not as much.

I suppose this is where we all differ. I've got a high metabolism and time to train every day. I've found that training fasted yields consistently good workouts and then I can eat three meals in my six hour window and not suffer any energy lows and don't crave snacks. Works well for me and I feel better than ever.
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Old 05-16-2022, 03:22 PM   #1033
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I suppose this is where we all differ. I've got a high metabolism and time to train every day. I've found that training fasted yields consistently good workouts and then I can eat three meals in my six hour window and not suffer any energy lows and don't crave snacks. Works well for me and I feel better than ever.
If works for me because I tend to get a crash from eating in the morning. When I limit the times I eat, like you mention I don’t suffer energy lows. I feel like I gain energy when I eat.
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Old 05-18-2022, 12:32 PM   #1034
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I'm on my 2nd day of IF. We're on it for a few years but fell off when I bought a house and moved.

I normally do IF on weekdays and not on weekends, if I want to go out and drink. I also don't let it control my schedule. My climbing gym does social night, where there's free beer, monthly. So those days, I don't do IF and just relax after a climbing session.
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Old 05-21-2022, 04:09 PM   #1035
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I haven't looked at studies on this in a long while but my gut says adding 50-100 pushups and 100 air squats every other to every three days would yield some tangible benefits.

Sure getting aerobically fit is super important but gaining lean tissue and the associated metabolic boost it gives is just as important IMO.
I have a metabolic cart test from a year or three back that shows my BMR is ~2,100 kcal/day. Plus I have this:



and this:



The early lactate rise, the disproportionate anaerobic power on the ramp test, the metabolic rate, and my easy glucose disposal all indicate to me that I'm not under-muscled at all.

Instead the low initial efficiency that rises with increasing power suggests that I am weak on the aerobic side of things. Thus, by that lactate curve, what I need is just hours of easy < LT1 spinning (or jogging or walking, whatever that may equate to), < 120W.
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Old 05-25-2022, 10:53 AM   #1036
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Originally Posted by shikataganai View Post
I have a metabolic cart test from a year or three back that shows my BMR is ~2,100 kcal/day. Plus I have this:



The early lactate rise, the disproportionate anaerobic power on the ramp test, the metabolic rate, and my easy glucose disposal all indicate to me that I'm not under-muscled at all.

Instead the low initial efficiency that rises with increasing power suggests that I am weak on the aerobic side of things. Thus, by that lactate curve, what I need is just hours of easy < LT1 spinning (or jogging or walking, whatever that may equate to), < 120W.
Knowing you, yes indeed I would agree you aren't under muscled at all. I suppose I was getting at two things. First being that where I'm at age wise it is damn hard to put on muscle and I'm of the opinion that one must do everything they can to keep what they've got. Second and what I was really getting at for weight loss is the refractory bump in metabolism after resistance training is more elevated than that for mild aerobic exercise for equal training times.

I still maintain that both is best, then again training and recovery time is definitely limited for everyone so picking low hanging fruit is always wise.
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Old 05-25-2022, 11:19 AM   #1037
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Second and what I was really getting at for weight loss is the refractory bump in metabolism after resistance training is more elevated than that for mild aerobic exercise for equal training times.
Interesting. Got a paper to read on that?
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Old 12-04-2022, 05:54 PM   #1038
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I am 48 hrs in to an unplanned fast. My sleep has been all over the place lately and when I don't sleep I over eat. Friday was one of those days. I felt miserable Friday night. Saturday due to the kids soccer I didn't get breakfast and lunch didn't sound great so I ended up fasting for 24 hrs. I decided to extend it and am going to try to break my fast Tuesday at the 84 ish hour mark. We will see how it works out. Other than poor slee last night and a slight headache I Have kept really busy.
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Old 12-04-2022, 05:56 PM   #1039
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I am 48 hrs in to an unplanned fast. My sleep has been all over the place lately and when I don’t sleep I over eat. Friday was one of those days. I felt miserable Friday night. Saturday due to the kids soccer I didn’t get breakfast and lunch didn’t sound great so I ended up fasting for 24 hrs. I decided to extend it and am going to try to break my fast Tuesday at the 84 ish hour mark. We will see how it works out. Other than poor slee last night and a slight headache I Have kept really busy.
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Old 12-04-2022, 07:18 PM   #1040
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Apparently it’s causing you to double post!
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Old 12-06-2022, 08:56 AM   #1041
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84 hrs and going strong. The goal was 72 hrs. Now, I feel like Kramer in that car when he's test driving and wants to see how far he can go on E.

I am salivating at the idea of some steak, eggs and toast. I typically make all the meals for the family so making meals Saturday - last night kind of sucked but it wasn't a hunger thing, it was a mental thing of I want to try the food I'm making. Especially last night when I did steaks on the grill.
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