MelkorCarpe Ferrem!

Posts by melkor


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Forum Topic Date Replies
Fitness Protein Shake Before Bed? Dec 09 2008
06:51 (UTC)
9

 There's a not-very-substantiated theory about eating carbs close to bedtime leading to greater storage of fat than eating them at any other time, which may or may not pan out in real life. Protein is not thought to have that efffect and generally speaking your body will put it to good use if you're being that active.

 However, in practice I think the usefulness of a protein supplement vs. just a cup or two of lowfat cottage cheese is debatable. Unless you'd otherwise go over your calorie budget or can't stand the thought of even more cottage cheese in your meal plan I don't think there's much reason to recommend supplements over food.

 

Fitness Recovery food, interesting article Dec 09 2008
06:25 (UTC)
4

 Well, in Dave Barr's article he points out that the post-workout window is more like a barn door since one study he references found elevated muscular protein synthesis whether extra protein was ingested at 0,1,3 or 24 hours post-workout so in that sense it's correct, the brief post-workout window isn't so brief.

 And both him and Dr. Berardi points out that glycocogen restoration is not really neccesary to focus on for anyone but endurance athletes training twice a day. However, it's useful to get in sufficiently high-quality protein to support the potentially elevated muscular protein synthesis for as long as possible.

 But yep, in general supplements are notoriously over-marketed with BS claims, out-of-context selective quoting and outright lies, the only industry even worse than it is the cosmetics industry. There's a few legit ones out there with some solid science behind them, most notably creatine and whey, and they're both really a kind of food concentrate ;)

 If you do not require very much in the way of protein post-workout you can get by on food alone - since I'm following Alan Aragons' formula (Protein = 0.25g/lb body weight both pre- and post-workout) it gets hard to get sufficient high-quality protein in at one time without resorting to food concentrates like protein supplements. Well, it's possible, but then you might end up where I was the first time I went and bought a protein supplement - I was opening my third can of tuna for the day and considering that I'd probably need one more and just couldn't face the thought ;)

Fitness Toning up the belly & thighs? Dec 09 2008
06:04 (UTC)
5

Ab exercises are useless for seeing real fat loss results and the kind of overall muscle strengthening that you'd need to enter the state of developed musculature and low bodyfat that the fitness misinformation magazines like Shape calls "toned".

 If you have 2.5 weeks, you can do one round of  Real Fast Fat Loss- if you are prepared to suffer. It is not a workout program for the deconditioned, the un-coordinated or people with no previous weight training experience. But if you are capable of performing it as described with the 30 seconds or less rest intervals between exercises it will practically rip the fat off your body.

Fitness bored with running..advice! Dec 09 2008
01:08 (UTC)
8

 Nah. Get jump rope, take up a karate klass, join an indoor soccer league, see if there's a swiming pool nearby, find a stairwell to do stair sprint training in, or do something else to stay active and break up the monotony. If you have the goal to stay a runner, you need to run, but apart from one mileage session a week to maintain favourable muscle adaptations you can use this season to crosstrain and increase your aerobic capacity in other ways.

Fitness Recovery food, interesting article Dec 09 2008
00:55 (UTC)
6

 Depends on exercise intensity and what you're doing: Solving The Post Workout Puzzle Part I and Solving The Post Workout Puzzle Part II by Dr. John Berardi and Top 10 Post Workout Nutrition Myths by David Barr has more, but the article makes a severe error in fact when they state that "no one has shown that that translates into improved performance" - at least if you consider enhanced fat loss and enhanced lean mass as markers of performance:

Minimal nutrition intervention with high-protein/low-carbohydrate and low-fat, nutrient-dense food supplement improves body composition and exercise benefits in overweight adults: A randomized controlled trial
Nutrition and Metabolism

Nutrition & Metabolism 2008, 5:11doi:10.1186/1743-7075-5-11

The supplementation group had marked improvements in all performance-related characteristics and body composition, where the control groups didn't. But of course, if you're an endurance athlete like the guys in the article where increased lean mass is often negatively correlated to performance, it's not a given that this normally positive effect of supplementation is perceived as a good thing by them.

 Over here in the strength/intensity space where increased lean mass leads to increased performance though, well....

The Lounge The Chat is alive with the sound of music with songs they have sung for a thousand years Dec 08 2008
19:04 (UTC)
184
Original Post by splitrail:

Original Post by melkor:
Thanks! I'm improving compared to the weekend - my joints only ache a little bit and my sore throat isn't as actively painful as it used to be ;)

 You need a good rub-down.

*whistles for the SEALs*

*Peers suspiciously at the aquatic mammals that appeared in his living room*

 Are you guys sure you have the right address?

The Lounge The Chat is alive with the sound of music with songs they have sung for a thousand years Dec 08 2008
18:52 (UTC)
204
Original Post by kallie67:

Original Post by melkor:

*Lurches into chat, holding a big bag of kleenex and clutching a packet of Vics*

Urrgh, is it that time of year already?

 *hands over chicken noodle soup, hot tea, a heating pad, and a new blanket*

You might as well be comfy for the duration.

(((HUGS)))

Thanks! I'm improving compared to the weekend - my joints only ache a little bit and my sore throat isn't as actively painful as it used to be ;)

The Lounge The Chat is alive with the sound of music with songs they have sung for a thousand years Dec 08 2008
18:45 (UTC)
211

*Lurches into chat, holding a big bag of kleenex and clutching a packet of Vics*

Urrgh, is it that time of year already?

Fitness 105 lbs & still fat! I need help! Dec 05 2008
01:40 (UTC)
5

 To be fair, if what you've been exposed to as "weight training" is Nautilus machine training or similar it's easy to get the impression that all resistance training is based around single-joint exercises designed to isolate one muscle at a time.

 It's a straw man caricature of what resistance training is though, just like the position that "Pilates is only about the crap from Gaiam's DVDs" - there are situations where Pilates is the right choice for what you want to do. Not many, but they do exist.

Fitness Vanity Schmanity... How long and what will it take for mini-abs? Dec 04 2008
22:11 (UTC)
10

"Abs are made in the kitchen, not in the gym"
 -old bodybuilder saying

 Having abs of any kind is mostly a function of your diet. You can do crunches 'till the cows come home, but it takes about 5 hours of crunches to equal the calorie burn of 30 minutes of jogging, so while you can certainly train your abs a bit you're unlikely to see a lot of benefit from doing a whole lot of abdominal exercises.

 There's a lot of things you can do to get a good workout in without joining a gym - check out Paige Waehner's Total Body for Beginners, the more structured 12-week plan or this home workout as places to start; pick one and just go with it for a few weeks to see how it works for you ;)

Fitness 105 lbs & still fat! I need help! Dec 04 2008
21:56 (UTC)
7

You know, as useless as Pilates is compared to - well, anything else, really - don't forget that it still beats the couch by a mile. And to someone who doesn't have any weight to lose, or very little, something that's at least vaguely more effective than nothing might be a good starting point.

 Won't do a thing for bone density, will be unhelpful for retaining muscle in a calorie deficit so for anyone with more than about 2lbs to lose it's not useful and it won't help much if at all with your proprioreception so it's not a long-term solution to anything, but for someone who's never followed a workout system before it can be a place to start.

 It's still rehab training for war wounded though, and it's my considered opinion that if you aren't in need of rehab, you shouldn't train as if you were or you soon will be.

Fitness Weak knees...How can I work my leg muscles? Dec 04 2008
21:10 (UTC)
2

Lunges are pretty much a bust for you anyway - you need an exercise that's specific to your understrength Vastus Medialus to correct your vastus medialis weakness. Normally I shy away from machine training, but for you leg extensions using the last 20 degrees of motion only might be on balance more helpful than harmful for a few weeks. 

 One exercise that's a bit tricky to perform but does wonders for that part of the leg is the Sissy Squat - you might have to work your way up to it a bit using the leg extension machine for a few weeks, but the sooner you can start doing it and ditch the machine, the better for you ;)

Fitness time between reps Dec 04 2008
20:23 (UTC)
2

More to the point, he could start working on one-arm pushups, and explosive clapping pushups. Those last ones won't do a thing for his maximal strength, but it will do wonders for his explosive strength. (Ross Enamait can do triple clap pushups - that takes explosive strength!)

 You don't have to invest a lot of money into finding something passably heavy around the house to lift, it doesn't need to be a formal weight to be useful. And there is a few examples of Egyptian artwork older than the pyramids showing people working out with sandbags ;)

 I have Ross' book Never Gymless - found it useful when I was on a bodyweight kick a while back. Now, you're never going to get the same kind of results from a bodyweight-only approach as you will with one that incorporates external resistance, but if you are after results more in the combat endurance space than the strength space Ross' training methods are brilliant, he's famous for training up fighters who simply outlast their opponents.

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
14:48 (UTC)
415

The whose horn are you tooting? And do I want to know this?

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
14:45 (UTC)
417

Tooting your own horn, HK?

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
14:08 (UTC)
439

*Looks at notable books list*

Yeah, they're all boring revolves around boring, dreary peaople living their sad little lives.

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
14:04 (UTC)
443

Yup, Kim's right, it's Øystein - Truman is probably easier all around ;)

 

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
13:46 (UTC)
463

 Aww, can't see journal entry either. I has a sad.

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
13:05 (UTC)
508

I hear the best leaves come from BC ;)

The Lounge Well, I heard some people Chattin' just the other day Dec 04 2008
12:55 (UTC)
519

 Hehe - I'm making another pot of coffee for what might prove to be an entertaining day ;)

 I've been having my own litte argument over in Fitness, but I've finally figured out that the twerp is giving advice based on his ideology instead of human biology - which explains the total wrongness of it ;)

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