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Posts Tagged ‘Exercise’

[The following are two excerpts from an article I recently read on the benefits / effectiveness of increasing exercise on long-term weight loss.  I highly recommend clicking on the links to read the original article(s).  —  KMAB]
University of Alabama obesity researcher David Allison sums up the research this way:  Adding physical activity has a very modest effect on weight loss — “a lesser effect than you’d mathematically predict,” he said.
We’ve long thought of weight loss in simple “calories in, calories out” terms.  In a much-cited 1958 study, researcher Max Wishnofsky outlined a rule that many organizations — from the Mayo Clinic to Livestrong — still use to predict weight loss:  A pound of human fat represents about 3,500 calories; therefore, cutting 500 calories per day, through diet or physical activity, results in about a pound of weight loss per week.  Similarly, adding 500 calories a day results in a weight gain of about the same.
Today, researchers view this rule as overly simplistic.  They now think of human energy balance as “a dynamic and adaptable system,” as one study describes.  When you alter one component — cutting the number of calories you eat in a day to lose weight, doing more exercise than usual — this sets off a cascade of changes in the body that affect how many calories you use up and, in turn, your bodyweight.
There are three main components to energy expenditure, (Alexxai) Kravitz explained: 1) basal metabolic rate, or the energy used for basic functioning when the body is at rest; 2) the energy used to break down food; and 3) the energy used in physical activity.
We have very little control over our basal metabolic rate, but it’s our biggest energy hog.  “It’s generally accepted that for most people, the basal metabolic rate accounts for 60 to 80 percent of total energy expenditure,” Kravitz said.  Digesting food accounts for about 10 percent.
That leaves only 10 to 30 percent for physical activity, of which exercise is only a subset.  (You can read more about this concept here and here.)
“It’s not nothing, but it’s not nearly equal to food intake — which accounts for 100 percent of the energy intake of the body,” Kravitz said. “This is why it’s not so surprising that exercise leads to [statistically] significant, but small, changes in weight.”
  —  Julia Belluz and Javier Zarracina
From the article: “Why You Shouldn’t Exercise to Lose Weight, Explained With 60+ Studies
The article appeared in (on): “www.vox.com
I found the article at: https://getpocket.com/explore/item/why-you-shouldn-t-exercise-to-lose-weight-explained-with-60-studies
The original article appears at: https://www.vox.com/2016/4/28/11518804/weight-loss-exercise-myth-burn-calories
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On This Day In:
2018 Speak Your Mind
2017 And I Thought It Was Just Me Getting Old
2016 One For Whole
2015 A Good Present
2014 And Your Point Is?
2013 Our Never-Ending Task
Furloughed
2012 More Mature Than I Thought
2011 Outlaw’s Music
Can Do!

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The end of day twenty-two and the start of day twenty-three…
Morning weight:  339lbs.
I am now down “34/41”.  As in, 34lbs down from my fasting start weight: 373lbs, and 41lbs down from my highest weight ever (two days before I started the fast): 380lbs.  Today’s loss is a 2lb loss, down from 341lbs yesterday.
My son (James) moved out of the house about seven years ago.  I “inherited” his bedroom.  Over the course of time I’ve turned it into another library storage room for my book collection and I’ve (slowly, slowly) added bits and pieces of workout equipment to make it into a mini-gym.  My wife has been in constant battle with me over this as she believes the room is her personal rent-a-space.  I routinely go in and find she’s moved something into “storage”.  I then have to find some way to organize the new items so I can still walk around and use the room as I want to.  LOL.  It’s a constant battle which I slowly win as she doesn’t care what I do with the things as long as she doesn’t have to see or dust them anymore.
Today I moved a bunch of my weights and barbells around in the room.  I laid down some more rubber floor pads.  (Almost the whole floor covered now.)  And, I (re-)setup my inversion table.  Because our housing association community pool was extremely busy today, I decided to pack in the swim and do some step-ups instead.  I cleared a bit of floor space, and did my 30 minutes.  (That was more than enough to raise a sweat and to remind me how old I am.)  I started using step-ups to workout way back in the 1990’s while we were living in Liverpool.  Step-ups are one of those routine exercises that benefit you by giving you a workout without taking you anywhere.  So you have ready access to as much water as you want and to a toilet if needed.  Just my cup of tea…
After the step-ups, I hopped up on “the rack” and gave it a flip for about five minutes.  I got “into” inversion therapy (“hanging”) back in the early 1980’s.  I had a partially slipped disc in my lower back when I was in high school and I spent a good deal of time in pain, which got substantially worse (severe, chronic and constant) when I left the Army and started getting out of shape.  I heard about hanging on TV one evening and I felt desperate enough to try anything (but surgery).  I went to a store which offered them.  I tried one.  Within five minutes my back “popped” and it felt like an exploding nova in the base of my spine.  And then, nothing…  Absolutely, no pain for the first time in close to four or five years.  I got off the demo machine, handed the man my plastic and I’ve owned and used an inversion table ever since.  Sometimes frequently.  Most times only occasionally (once or twice a year).  Either way, I’ve carried my tables to Europe and back again when we returned.  And, yes, I am a avid proponent, advocate, champion (etc.) for inversion / hanging.
Epiphany:  I just re-read the last paragraph and it just hit me how I’ve spent most of my late twenties and most of my fifties and early 60’s in pain.  Chronic and sometimes debilitating pain.  Between my pinched nerve in my lower back and my kidney and gall stones, I’ve been a mess!  LOL.  It’s amazing to me how adaptable the human mind is.  When you are in pain, it is all-consuming.  When you are not in pain, you can take time to smell the roses (forget about the thorns) and look forward to meeting the challenges of day to day living.  We really are strange creatures.  (Or at least I am.)
Apologies to anyone who came expecting to read about my fast.  Sometimes my thoughts wander…  To tell the truth, other than being a bit tired, it’s been an easy (boring) day – fast wise.  And I think that’s a good thing!
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On This Day In:
2017 Adrift In The Oval Office
Regrets – The Donald Failed The Test
2016 Just Ask “The Donald”
2015 Did You Pass On It?
2014 Even When It Ain’t, It Is
2013 Still Happens
2012 Possessing Eternity
2011 I Thought We Were Talking About Afghanistan

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What you learn is often determined by what you need to know.  If you think you’re weak, you will learn that you are strong.  If you think you are indestructible, you will learn that you are fragile. In the end though, you will learn that you are human.  You are no more and no less than all those who are learning their lessons as you learn yours.
   ―  John Bingham
[What running / jogging / walking  – a commitment to exercise – can teach you.  —  KMAB]
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On This Day In:
2017 Laugh Or Shake Your Head
2016 The Expected Cure
2015 Of Two Minds
2014 Pride And Remembrance
2013 Repeating Bad Memories
2012 No Sooner
2011 Just Cheesy!
Are You Illin’?

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Well, at long last I got back on the pavement!!  This morning, I forced myself out of my nice warm bed, strapped on my Keds and went out to pound some pavement.
The sun was just up.  The sky was cloudless and clear blue.  The frost was everywhere…  Despite my doubts and the persistent questions (“Why do you keep doing this to yourself?“), I managed to slow jog around the block three times (1.2 miles total according to Google maps).  This was my first time out doing anything other than walking my dog since mid-November when I had my electrical cardioversion.  I felt terrific, like I could go forever…  But tomorrow is another day.  I finished with a cool-down walk of my dog – for another mile.  All told, about 45 minutes and 2.2 miles.  And so it begins again (I hope).
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On This Day In:
2016 The Best Of Circumstances
2015 Reverberating Silence
2014 Wrong Again?
2013 Improper Faith
2012 One More Rung
2011 Sunday Morning Earlies (Hugging trees and smiling…)
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Updates On Life
2010 It’s Gettin’ Deep In Here

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Anybody who has browsed around my blog or read my posts over the years is probably aware I’ve been struggling with weight issues for years (decades).  I am – “health wise” – clinically morbidly obese.  A little while back, I weighed in at 363 lbs and my waist is a size 50″.  Over the last forty years I’ve lost weight and gained it back (plus some) numerous times (including three strict fruit juice and vegetable broth fasts of 30 days).  In the great “yo-yoing” of dieting for life, I’ve been steadily going up and up in weight and down and down in overall health.  I currently have low cholesterol (statin based) but high triglycerides, irregular / non-persistent AFib, and I am taking blood-thinner to prevent strokes.
My mother is currently 88 years old and in very good health – no drugs at all, and still reasonably mobile for her age.  I believe if I am able to get better control of my weight, it will go a long way in getting me to a similar age.  I am currently 60 years old and am planning (hoping) to retire when I am 62- 1/2 years old.  That’s a little over 24 months away! (Yea!!)
Anyway, my wife is constantly worried about my weight and I’ve decided I’ll try to kill two birds with one stone and give her a birthday present.  I’m going to lose 30 pounds by her birthday at the end of October.  That’s right around 1.5 pounds per week, which I believe is very do-able.  So, that’s my goal.  At the moment, that’s my short term goal.  Of course my medium term goal is to keep the weight off until I retire and, hopefully, to use this as a jump-start to go beyond that to really get down to a “manageable” weight.  I don’t really know what that weight is just now, because it’s soooo far away and I really just want to make a start and then see how I get on.
Two weeks ago, I started on a combination juicing / blending diet.  I am currently completing day 14 of no solid foods and I’ve lost between 14-16 pounds.  Recognizing that the human stomach normally carries around 5 to 7 pounds of digesting food, that means I’ve lost about 7 to 10 pounds so far and 3 to 4 inches from my waist.
I am currently walking between 30 and 45 minutes per day and I “plan” to start doing a bit more exercise, but for now, it’s just the walking.  I’m currently drinking two bottles of “juice” (64 oz. each) and one bottle of water (64 oz) each day.  I’ve only had two “bad” days, so far – where I wanted to just drop the program and go gorge myself, so I think that’s pretty good.  Anytime I get hungry, I drink about 8 oz of juice.  I have three types of “juice”.  The first is actual “juiced” vegetables and fruit.  The second type is the pulp fiber from the juicing and some bottled fruit juice and water.  The third is just straight-up bottled smoothie juice from the store.
My “juice” blend is mainly kale, spinach, broccoli, carrots, lemons, onions and an apple or two.  My “pulp” blend is the fiber from the juice plus pineapple juice, apple juice, cherry juice and cranberry juice.  I also throw in whole bananas since they don’t juice well at all.  I also try to add one can of beans (usually kidney beans) to the blend.  This gives me some salt and some protein.  Finally, once a week, I add a bottle of regular “V8”.  This is to change the flavor and (again) to give me a little salt.  The “smoothie” juice is usually the “Naked” brand of juices from Safeway (my local supermarket).  I usually have the “Green Machine”, Mango, “Very Berry” and Strawberry/Banana.  None of the juices or smoothies have added sugar or high fructose corn syrup.  Of course, they all contain their own natural sugar content (about 1200 calories per bottle).
One observation about including the “V8”.  I’ve only done it once during these two weeks because I found the blend with it increased my water retention.  This tells me, there’s “probably” too much salt in the bottle –  for me, at this time.  I don’t use the “low sodium” version, because it frankly tastes foul.  But that’s just me…
As I said earlier, I’m not sure how much longer I’ll keep the juicing going.  For the time being, I’m dropping weight and not hungry so the only “problem” is I miss chewing and I miss the company of mealtime.  I don’t have the will-power to sit in the kitchen while the family eats, so I take my juice to my room and jump on the computer.  Obviously, this is not a sustainable lifestyle, but it seems to be working for my short-term goal.
Medium term, when I do stop the juicing, I’ll be starting back eating slowly and work to change my carnivore habits.  Ultimately, keeping the weight off will mean a sustained exercise program and more “healthy and raw” fruit and vegetables in my future.
Wish me luck and keep me in your thoughts and prayers!
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On This Day In:
2014 Pass The Soul
2013 Zapping Music And Art
2012 Not Quite Fantastic
That Kid Is Back
2011 Wolves At The Door
2010 I’m Feeling Patriotic… (Well, more than usual, anyway.)
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