5 ms·

- You don't need 1g per pound of body weight. Most of the muscle gain can be had at 0.8g per pound of body weight. - You can replace sugar with stevia and imme

by kayg04 3y ago

- You don't need 1g per pound of body weight. Most of the muscle gain can be had at 0.8g per pound of body weight. - You can replace sugar with stevia and immediately introduce a calorie deficit. - Cardio isn't super important if you are already doing Resistance Training. Simply getting around 10k steps per day is more than enough.

gradys 3y ago
Cardio isn’t super important for what? It certainly has longevity benefits over and above those from resistance training.
- kayg04 3y ago
  Sorry, I meant cardio isn't super important for losing weight if you are already resistance training.
  - sn9 3y ago
    If losing weight is the only goal, then even resistance training isn't important. You can just reduce portion sizes and caloric intake until you reach your goal weight. You train strength and endurance for health and body composition, and performance if you care about that.
claytongulick 3y ago
> Cardio isn't super important if you are already doing Resistance Training. I'm a bit of a gym rat, mostly lifting though also some bodyweight/calisthenics. I don't really do cardio. I was concerned about it, so talked to my doc. He said "you're lifting for an hour a few times a week. Your heart rate spikes when you're doing heavy lifts, right?" "Yes". He replied, "you're fine". To test the theory, I got into the pool without having done any cardio at all in years. I had no trouble swimming 500 yards straight. I wouldn't characterize my cardio capability as great, but it's moderate and good enough.
- AlexErrant 3y ago
  The thing is, you want great cardio capability. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428 https://jamanetwork.com/journals/jamanetworkopen/fullarticle... > Extreme cardiorespiratory fitness (≥2 SDs above the mean for age and sex) was associated with the lowest risk-adjusted all-cause mortality compared with all other performance groups. Sure your cardio might be "good" now, but see Table 2 for what happens to you over time (with and without training). Put more plainly https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153509/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153509/ > Individuals with higher cardiorespiratory fitness (CRF) showed lower risks of all-cause, CVD and cancer mortality; those with higher grip strength (GS) had lower all-cause mortality. All-cause and CVD mortality risk was lowest in adults with both higher CRF and higher. Improving both CRF and muscle strength, as opposed to either of the two alone, may be the most effective behavioral strategy to reduce all-cause and cardiovascular mortality risk.
- throw1234651234 3y ago
  Is your resting heart rate under 70bpm? Can you run 2 miles in 18 minutes? If not, you could use some cardio. If only so you can breathe when you get COVID.
  - Fire-Dragon-DoL 3y ago
    Resting heart rate of 70bpm is the average, so not a good measure.
    - throw1234651234 3y ago
      The average is a huge range of 60-100. 70 is usually on the lower end and implies some cardiovascular fitness. It usually won't be that low from sitting on a couch. Running 2 miles at 9 minutes / mile isn't some accomplishment either, but it does imply some sort of training for an adult. I wanted to list a real standard for health, not athletic performance. If you want athletic performance, there are the Iron Man / RASP standards and a heart rate between 40-60. Do note that while under 60 is highly trained, 40 is more on the elite athlete side of things.
AlexErrant 3y ago
Cardio is important to the health of your mitochondria. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8793839/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8793839/ > Mitochondrial dynamics, including continuous biogenesis, fusion, fission, and autophagy, are crucial to maintain mitochondrial integrity, distribution, size, and function, and play an important role in cardiovascular homeostasis. Cardiovascular health improves with aerobic exercise, a well-recognized non-pharmaceutical intervention for both healthy and ill individuals that reduces overall cardiovascular disease (CVD) mortality. Increasing evidence shows that aerobic exercise can effectively regulate the coordinated circulation of mitochondrial dynamics, thus inhibiting CVD development. This review aims to illustrate the benefits of aerobic exercise in prevention and treatment of cardiovascular disease by modulating mitochondrial function. Attia is a fan of "zone 2" training in particular because it trains mitochondria to burn fat, which leads to "metabolic flexibility". https://pubmed.ncbi.nlm.nih.gov/28467922 https://pubmed.ncbi.nlm.nih.gov/28467922 > Metabolic flexibility is the ability to respond or adapt to conditional changes in metabolic demand. This broad concept has been propagated to explain insulin resistance and mechanisms governing fuel selection between glucose and fatty acids, highlighting the metabolic inflexibility of obesity and type 2 diabetes. In parallel, contemporary exercise physiology research has helped to identify potential mechanisms underlying altered fuel metabolism in obesity and diabetes. Weightlifting, if anything, depletes muscle glycogen, a sugar, so you aren't really training your fat-burning.

by kayg04 3y ago

gradys 3y ago

Cardio isn’t super important for what? It certainly has longevity benefits over and above those from resistance training.

kayg04 3y ago
Sorry, I meant cardio isn't super important for losing weight if you are already resistance training.
- sn9 3y ago
  If losing weight is the only goal, then even resistance training isn't important. You can just reduce portion sizes and caloric intake until you reach your goal weight. You train strength and endurance for health and body composition, and performance if you care about that.

claytongulick 3y ago

> Cardio isn't super important if you are already doing Resistance Training. I'm a bit of a gym rat, mostly lifting though also some bodyweight/calisthenics. I don't really do cardio. I was concerned about it, so talked to my doc. He said "you're lifting for an hour a few times a week. Your heart rate spikes when you're doing heavy lifts, right?" "Yes". He replied, "you're fine". To test the theory, I got into the pool without having done any cardio at all in years. I had no trouble swimming 500 yards straight. I wouldn't characterize my cardio capability as great, but it's moderate and good enough.

AlexErrant 3y ago
The thing is, you want great cardio capability. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2707428 https://jamanetwork.com/journals/jamanetworkopen/fullarticle... > Extreme cardiorespiratory fitness (≥2 SDs above the mean for age and sex) was associated with the lowest risk-adjusted all-cause mortality compared with all other performance groups. Sure your cardio might be "good" now, but see Table 2 for what happens to you over time (with and without training). Put more plainly https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153509/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153509/ > Individuals with higher cardiorespiratory fitness (CRF) showed lower risks of all-cause, CVD and cancer mortality; those with higher grip strength (GS) had lower all-cause mortality. All-cause and CVD mortality risk was lowest in adults with both higher CRF and higher. Improving both CRF and muscle strength, as opposed to either of the two alone, may be the most effective behavioral strategy to reduce all-cause and cardiovascular mortality risk.
throw1234651234 3y ago
Is your resting heart rate under 70bpm? Can you run 2 miles in 18 minutes? If not, you could use some cardio. If only so you can breathe when you get COVID.
- Fire-Dragon-DoL 3y ago
  Resting heart rate of 70bpm is the average, so not a good measure.
  - throw1234651234 3y ago
    The average is a huge range of 60-100. 70 is usually on the lower end and implies some cardiovascular fitness. It usually won't be that low from sitting on a couch. Running 2 miles at 9 minutes / mile isn't some accomplishment either, but it does imply some sort of training for an adult. I wanted to list a real standard for health, not athletic performance. If you want athletic performance, there are the Iron Man / RASP standards and a heart rate between 40-60. Do note that while under 60 is highly trained, 40 is more on the elite athlete side of things.

AlexErrant 3y ago

Cardio is important to the health of your mitochondria. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8793839/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8793839/ > Mitochondrial dynamics, including continuous biogenesis, fusion, fission, and autophagy, are crucial to maintain mitochondrial integrity, distribution, size, and function, and play an important role in cardiovascular homeostasis. Cardiovascular health improves with aerobic exercise, a well-recognized non-pharmaceutical intervention for both healthy and ill individuals that reduces overall cardiovascular disease (CVD) mortality. Increasing evidence shows that aerobic exercise can effectively regulate the coordinated circulation of mitochondrial dynamics, thus inhibiting CVD development. This review aims to illustrate the benefits of aerobic exercise in prevention and treatment of cardiovascular disease by modulating mitochondrial function. Attia is a fan of "zone 2" training in particular because it trains mitochondria to burn fat, which leads to "metabolic flexibility". https://pubmed.ncbi.nlm.nih.gov/28467922 https://pubmed.ncbi.nlm.nih.gov/28467922 > Metabolic flexibility is the ability to respond or adapt to conditional changes in metabolic demand. This broad concept has been propagated to explain insulin resistance and mechanisms governing fuel selection between glucose and fatty acids, highlighting the metabolic inflexibility of obesity and type 2 diabetes. In parallel, contemporary exercise physiology research has helped to identify potential mechanisms underlying altered fuel metabolism in obesity and diabetes. Weightlifting, if anything, depletes muscle glycogen, a sugar, so you aren't really training your fat-burning.