E-Mail Wrote:The biggest problem with workouts designed for muscle growth (nowadays) is that they are optimized for people who are eating carbs. I honestly think that type of training is not optimal for same purpose on low carbs.
This is something that I believe I've been saying all along. Traditional weight lifting leads to overtraining. Overtraining is the very worse thing that any of us can do. This is the part that makes Slow Burn
so exciting because it allows you to take advantage of what this guy is saying.
It doesn't have to be done Fred Hahn's way if you just take the principles and apply them to your workout. Pick a heavy weight that you can only lift about 7 times. Then, move on to the next exercise. The purpose is to work the muscle to failure and then move on. You only have to do this twice a week. That's why I only lift on Mondays and Thursdays. You should be fully rested before each session and your muscles need time to recover.
Eating carbohydrates cause the muscles to swell. When you lift weight, you're only increasing the size of these glycogen stores so that they can store more glucose. The problem is that when you become insulin resistant, some muscles accept this extra glucose and some don't. Not every cell is resistant, just some of them as we learned in GCBC. Therefore, you swell and gain weight.
It's easy to prove. Stop lifting weights for a couple of weeks, eat a very-low carb diet and see if you begin to lose weight. On that induction-level diet, you WILL NOT lose the muscle you gained. Intermittant fasting will cause your body to eat that muscle.
In order to not gain weight while weight lifting, you have to keep your carbohydrates extremely low consistently so that your anticipatory insulin response slows.
E-Mail Wrote:Problem with "normal" weight training is that it depletes the muscle glycogen. That is nice, if you have reserves to fill them AND build muscle at the same time. On low carbs you rarely do, so the training should be optimized to follow a growth hormone based "line" instead of the commonly used way of using insulin as the main growth hormone. The growth hormone is not enough to build bodies for competing in bodybuilding competitions, but few of us really want that. For getting nice looking symmetric muscle without much fat gain it should be adequate.
This is 100% accurate and I agree with it.
E-Mail Wrote:You could introduce more intermittancy on your training, and focus more on the strenght type of training. One more thing is to keep the training quite short, 45 minutes being the maximum and 25 minutes being great. You should never feel tired after a workout.
This is Slow Burn
. My workouts last about 45 minutes and I do a whole-body workout each time.
E-Mail Wrote:Other thing to combine with this is intermittent fasting. But as you need energy to build and maintain muscle, you should not target your calories too low. Just phase the fast with your training. Do the fast before your workout and eat after the workout. When weight goes down, even 3 hours of fasting can create the effect. The point here is that the absolute levels of the anabolic hormones are not as important as the changes in them.
This part, I do not
agree with. Dr. Eades wrote a guest blog
a few months ago and he didn't agree with it either.
Doing very-low carb is the same as fasting. When you fast, your body subsists on fat and protein, albeit your fat and protein, but nevertheless that's what it is.
I don't know why people refuse to understand this but our bodies work with a long-term food supply. The food we eat today goes into the stomach. It is broken down into amino acids, fatty acids, glucose, and any other nutrients present. These pass through the stomach lining and enter the bloodstream. There, they come in contact with all the other nutrients and are indistinguishable from what was there before. Yallow and Berson taught us this and won the Nobel. This stream of nutrients goes through the body and is offered to every muscle and tissue that need them. It is directed by the central nervous system so the nutrients respond to muscle requests by instantly changing direction and going to where they are needed.
Fatty acids just don't sit in fat tissue
. They go in an out constantly throughout the body. By the same token, glucose doesn't just go to the muscles and sit there
. Those "stores" aren't that big and what's left goes to the fat tissue in the form of triglycerides, to the liver, to lipoproteins, and finally, to the arterial wall.
Contrary to popular belief, insulin is not "spiked" after a meal. Insulin gets secreted BEFORE we eat in anticipation of the meal. This is necessary to clear the bloodstream of all nutrients, fatty acids, amino acids and glucose. This ensures that the bloodstream will only have glucose in it so the muscles can have free access to it. This is what makes us feel acute hunger right before we eat because our bloodstream is empty of nutrients.
The glucose gets offered to the muscles first so it can be eliminated, which others refer to as "fueling." This is what bodybuilders call the "glycogen stores" which is how much glucose the muscles can take on. Your muscles only half-way cooperate with this due to insulin resistance. The part that the muscles don't accept gets stored as fat, or any of the other mechanisms that I've outlined. This is why people particularly gain weight when they lift weights. Weight lifters feel this absence of glycogen more acutely, just like marathon runners. A person lifting weights or running a marathon should eat less carbohydrate than they ordinarily would to prevent weight gain.
We know that this glucose is not really "fuel" because when we really need fuel, such as during our fight or flight response, adrenaline comes along and clears the bloodstream of glucose so that only fatty acids are available to fuel the muscles. Obviously, to be at our strongest and fastest, we require fatty acids, not glucose. That's why all this carb-loading business is pure and unadulterated horse -hit.
If you understand this, you also understand why intermittant fasting will not work. During the fast, it appears to work because your body basically goes on a zero-carbohydrate diet in that it only works with your fatty acids in your long-term food supply. However, the body will slow its energy expenditure
during this time to conserve the long-term food supply and it will compensate at the next opportunity by storing more fatty acids.
We all intermittantly fast. It's called Sleep. Throughout the night, our bodies all run on stored fat and protein. We store fat during the day and we use it every night, just like rats. If we didn't, we would wake up in the middle of the night to eat, which shouldn't happen unless you have hyperinsulinemia.
Intermittant fasting would theoretically help you to not store as much during the daylight hours, but this has the dual action of causing your body to decrease energy expenditure and this will be counter productive.
Lifting weights or increasing energy expenditure by any means requires increasing energy intake, not decreasing. That increase must be in the form of fat and protein to prevent weight gain.
E-Mail Wrote:De Vany has a free essay on this, it might help reading that. I have been trying this for couple of months now and had good results. Also some of my friends in Finnish lowcarb-forum have had good results (all ladies though, training with kettlebells). Probably this does not work for everyone, but might be easy to try if you are going to do IF anyway.[/i]
This will appear to work because they are eating less carbohydrates throughout the day and therefore store less fatty acids. You don't have to fast to do this. Just eat very-low carb during the times you would fast. The dirty little secret is that our bodies do not know whether the fat and protein it uses comes exogenously (from the diet) or indogenously (from the body)
. It just knows how to get it when it wants it.
If you add intense exercise during intermittant fasting, your body will eat your muscle for the glycogen it wants. This is counterproductive!
I know you tried an induction-level diet, but you should try that without lifting weights for a week or two and see if you begin to lose. If so, then you know you have to eat a very-low carb diet while weight lifting.
Also, you must find out why there is blood in your urine. The concept of homeostasis dictates that whatever is affecting one system will affect all the others. Weight management is a system just like body temperature. If something is causes temperature to increase, then that will affect some hormone's ability to mobilize fatty acids.