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I'd agree on exercise being ineffective, or only marginally effective as a way to control weight long term. However there are surprisingly effective strategies

I'd agree on exercise being ineffective, or only marginally effective as a way to control weight long term. However there are surprisingly effective strategies to lose a lot a weight in a short time period(days-weeks) with low-intensity steady state. One example which I've used personally is https://store.bodyrecomposition.com/product/extreme-rapid-fat-loss-handbook/ https://store.bodyrecomposition.com/product/extreme-rapid-fa... . (Pubmed - https://www.ncbi.nlm.nih.gov/pubmed/24602091 https://www.ncbi.nlm.nih.gov/pubmed/24602091).

arcticbull 8y ago
It appears your paper advocates a combination of partial fasting with cardiovascular exercise, which I'm confident, works exactly as described :) and lines up with the research I've seen that exercising while fasted is more beneficial than when fed. [1] Though the fasting research I have done seems to indicate that protein sparing fasts aren't necessarily better than total abstention of food, and that protein lost during complete fasts is quickly regained upon re-feeding. [2] I speculate that this is connected to the huge spike in human growth hormone that occurs (hundreds of percent) during fasting. [3] This would be an example where I'd argue the diet component (i.e. not eating) is much more important than the exercise component. Your BMR is ~2500kcal/day (10,000) and fat stores ~3500kcal, so fasting alone should account for 3 pounds of fat, and the 32 hours of exercise (low intensity, 330kcal/hr * 30hr = 10,000) the balance. This kind of math only works because you've got nothing coming in. [1] https://leangains.com/fasted-training-for-superior-insulin-sensitivity-and-nutrient-partitioning/ https://leangains.com/fasted-training-for-superior-insulin-s... (and the many linked articles) [2] https://www.dietdoctor.com/fasting-muscle-mass https://www.dietdoctor.com/fasting-muscle-mass [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/

arcticbull 8y ago

It appears your paper advocates a combination of partial fasting with cardiovascular exercise, which I'm confident, works exactly as described :) and lines up with the research I've seen that exercising while fasted is more beneficial than when fed. [1] Though the fasting research I have done seems to indicate that protein sparing fasts aren't necessarily better than total abstention of food, and that protein lost during complete fasts is quickly regained upon re-feeding. [2] I speculate that this is connected to the huge spike in human growth hormone that occurs (hundreds of percent) during fasting. [3] This would be an example where I'd argue the diet component (i.e. not eating) is much more important than the exercise component. Your BMR is ~2500kcal/day (10,000) and fat stores ~3500kcal, so fasting alone should account for 3 pounds of fat, and the 32 hours of exercise (low intensity, 330kcal/hr * 30hr = 10,000) the balance. This kind of math only works because you've got nothing coming in. [1] https://leangains.com/fasted-training-for-superior-insulin-sensitivity-and-nutrient-partitioning/ https://leangains.com/fasted-training-for-superior-insulin-s... (and the many linked articles) [2] https://www.dietdoctor.com/fasting-muscle-mass https://www.dietdoctor.com/fasting-muscle-mass [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/