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> I am in a caloric deficit and do long exercises but I'm not sure if it actually works Being in caloric deficit while exercising must work by definition. All

by ebg13 7y ago

> I am in a caloric deficit and do long exercises but I'm not sure if it actually works Being in caloric deficit while exercising must work by definition. All advice that I've seen for exercising though is that, modulo specific advice from your doctor[0], you should do high intensity heavy lifting exercise (like squats) for shorter periods for maximum effect. It's both more gratifying (and therefore sustainable) and more efficient. [0] - a person who suffers from lumbar disc degeneration, for instance, could carry only half or less of the weight but do their squats one leg at a time with a balance assist for the same overall muscle building with significantly less back strain.

stochastic_monk 7y ago
I also support high intensity exercise. I’ve really enjoyed taking up powerlifting and it gives me a way to focus on my strength instead of appearance. It’s still treated the latter well while keeping my focus on something that isn’t so cosmetic.
rhinoceraptor 7y ago
The caloric deficit line of thought is true, but it doesn't really take into account that people are impulsive and don't really have free will. You need a way of eating that is maintainable and doesn't constantly require resisting impulses. To paraphrase Peter Attia, to say that the reason people are overweight is they eat too much, is like saying Bill Gates is rich because he made more money than he spent. It's by definition true, but has no explanatory power.
- tracker1 7y ago
  Most of impulse control is circadian... A mono diet or shifting to OMAD or doing a 3-7 day fast can all help reset how you feel in terms of hunger. It's a matter of understanding that you aren't going to starve to death, drink some water and wait a half hour. The feeling will usually just go away if you keep busy. After a few days, it will become more normal. I find that One Meal a Day works incredibly well as for most people, it's VERY hard to over-eat (for a day) in a single meal in under an hour. The other issue, is I feel that people were sold on low fat, don't eat meat, etc, and I think that has been harmful overall. Impulse control can be better over time, but the social triggers are the worst.
appleiigs 7y ago
High intensity heavy lifting is great and I do it, but for calorie burn, how can it be better than endurance exercise? I burn 700 per hour when running, 6 hours per week = 4,200. The below article estimates 20 lbs. of added muscle burns 120 calories per day. That's 840 calories per week. https://www.latimes.com/health/la-xpm-2011-may-16-la-he-fitness-muscle-myth-20110516-story.html https://www.latimes.com/health/la-xpm-2011-may-16-la-he-fitn...
- P_I_Staker 7y ago
  It's not, don't listen to the bros. You'll burn some calories recovering from lifting, but this is overblown. Want result quickly? Do lots of cardio / hiking; just don't neglect your strength training. On the flip side, if you lack time, you may be better of just working on strength, and being very disciplined about diet.
  - Amezarak 7y ago
    Once you build enough muscle mass through heavy lifting, it does really get a lot easier in terms of diet. Muscle just existing evidently consumes tons of calories. I eat as much as I want whenever I want and I can’t gain weight unless I really really try, and it’s very uncomfortable to do so. But it’s hard for me to say how long it takes to get to that state, since it kinda of crept up on me. You won’t be shredded or ripped doing this, that does require a strict diet unless you’re lucky, but you can be pretty fit looking and feel great.
    - P_I_Staker 7y ago
      Right, once I did the right calculations I realized I was actually somewhat pudgy even at 6'2" 165, do to low muscle mass. The low end of healthy weight for my height would be 145, according to BMI. BMI has serious flaws, but it's a decent statistical measure. For someone like me, with low muscle mass, that would be a very skinny weight. So even at 165, I had like 15-20 lbs of fat. Now, I'd be pretty skinny at 180-190 lbs.

by ebg13 7y ago

stochastic_monk 7y ago

I also support high intensity exercise. I’ve really enjoyed taking up powerlifting and it gives me a way to focus on my strength instead of appearance. It’s still treated the latter well while keeping my focus on something that isn’t so cosmetic.

rhinoceraptor 7y ago

The caloric deficit line of thought is true, but it doesn't really take into account that people are impulsive and don't really have free will. You need a way of eating that is maintainable and doesn't constantly require resisting impulses. To paraphrase Peter Attia, to say that the reason people are overweight is they eat too much, is like saying Bill Gates is rich because he made more money than he spent. It's by definition true, but has no explanatory power.

tracker1 7y ago
Most of impulse control is circadian... A mono diet or shifting to OMAD or doing a 3-7 day fast can all help reset how you feel in terms of hunger. It's a matter of understanding that you aren't going to starve to death, drink some water and wait a half hour. The feeling will usually just go away if you keep busy. After a few days, it will become more normal. I find that One Meal a Day works incredibly well as for most people, it's VERY hard to over-eat (for a day) in a single meal in under an hour. The other issue, is I feel that people were sold on low fat, don't eat meat, etc, and I think that has been harmful overall. Impulse control can be better over time, but the social triggers are the worst.

appleiigs 7y ago

High intensity heavy lifting is great and I do it, but for calorie burn, how can it be better than endurance exercise? I burn 700 per hour when running, 6 hours per week = 4,200. The below article estimates 20 lbs. of added muscle burns 120 calories per day. That's 840 calories per week. https://www.latimes.com/health/la-xpm-2011-may-16-la-he-fitness-muscle-myth-20110516-story.html https://www.latimes.com/health/la-xpm-2011-may-16-la-he-fitn...

P_I_Staker 7y ago
It's not, don't listen to the bros. You'll burn some calories recovering from lifting, but this is overblown. Want result quickly? Do lots of cardio / hiking; just don't neglect your strength training. On the flip side, if you lack time, you may be better of just working on strength, and being very disciplined about diet.
- Amezarak 7y ago
  Once you build enough muscle mass through heavy lifting, it does really get a lot easier in terms of diet. Muscle just existing evidently consumes tons of calories. I eat as much as I want whenever I want and I can’t gain weight unless I really really try, and it’s very uncomfortable to do so. But it’s hard for me to say how long it takes to get to that state, since it kinda of crept up on me. You won’t be shredded or ripped doing this, that does require a strict diet unless you’re lucky, but you can be pretty fit looking and feel great.
  - P_I_Staker 7y ago
    Right, once I did the right calculations I realized I was actually somewhat pudgy even at 6'2" 165, do to low muscle mass. The low end of healthy weight for my height would be 145, according to BMI. BMI has serious flaws, but it's a decent statistical measure. For someone like me, with low muscle mass, that would be a very skinny weight. So even at 165, I had like 15-20 lbs of fat. Now, I'd be pretty skinny at 180-190 lbs.