science tips for losing weight and geting uber fit

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psykx
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science tips for losing weight and geting uber fit

Postby psykx » Mon Jul 13, 2009 12:23 pm UTC

Hey there fitness geeks,
I've been trying to get uber fit recently.I'd also like to loose the extra few pounds (an estimated 5) around my midriff (I want a 6 pack :D) as I'm aware my diet and family history could cause heart problems later in life. I've been running 2-5 miles (normally about 3.5 - 4) about twice a week and sometimes more, climbing for two hour sessions about twice a week and lifting free weights (curls, hammers, bench, front and side lifts, ab lifts etc..) about twice a week and some body weight exercises e.g crunches, lower ab crunches, push ups and I've got a pull up bar on it's way. Also I've been swimming occasionally.

I've recently started trying to eat carbs within 30mins of finishing a session and I've started to feel much better the next day. Does anybody have any sciency tips and tricks to get and stay uber fit and hopefully loose a little weight along the way? I've read up on GI food and that seems the kind of thing I'm looking for. My end goal is so I can climb mountains properly (Scotland, alps, Himalaya)
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frogshee
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Re: science tips for losing weight and geting uber fit

Postby frogshee » Sun Sep 06, 2009 2:11 am UTC

I could be wrong but I am fairly certain fat loss is evenly distributed so it might prove difficult for you to spot-target your stomach area might prove difficult.

Your exercise routine sounds intense though so I am sure you will achieve great results!

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Re: science tips for losing weight and geting uber fit

Postby asad137 » Sun Sep 06, 2009 3:11 am UTC

frogshee wrote:I could be wrong but I am fairly certain fat loss is evenly distributed so it might prove difficult for you to spot-target your stomach area might prove difficult.


Indeed. You can't control where you put fat on, and you can't control where it comes off. In order to get rid of belly fat you have to get rid of all the other fat too (think low-teens body fat percentage).

Asad

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Re: science tips for losing weight and geting uber fit

Postby Zohar » Sun Sep 06, 2009 6:31 am UTC

A six pack is just... too much work, for me. Sure, if I could have one, I'd go for it, but I'd rather spend my time on other things.

Anyway, I heard a cool tip a while ago - drink cold water. Suppose you drink a cold 250 ml glass of water at 7 degrees Celsius, it will take about 250*30 = 7500 calories to heat up to body temperature. You drink six cold glasses a day? That's 45000 calories, or 45kCal (calories in food are measures in multiples of 1000). You do that 365 days a year, you get 16425kCal, which is the amount of calories you have to "burn" to lose about two kilograms.
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Re: science tips for losing weight and geting uber fit

Postby eekmeep » Sun Sep 06, 2009 7:17 am UTC

Zohar wrote:A six pack is just... too much work, for me. Sure, if I could have one, I'd go for it, but I'd rather spend my time on other things.

Anyway, I heard a cool tip a while ago - drink cold water. Suppose you drink a cold 250 ml glass of water at 7 degrees Celsius, it will take about 250*30 = 7500 calories to heat up to body temperature. You drink six cold glasses a day? That's 45000 calories, or 45kCal (calories in food are measures in multiples of 1000). You do that 365 days a year, you get 16425kCal, which is the amount of calories you have to "burn" to lose about two kilograms.


I see what you did there :D

I have heard that too, but have no idea if it's true or not. Anyone know if this is science or fiction?

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Zohar
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Re: science tips for losing weight and geting uber fit

Postby Zohar » Sun Sep 06, 2009 7:20 am UTC

I didn't mean to. Anyway, what's not to be true there? The only problematic point is the conversion between calories to food calories, but I'm pretty sure it's a straightforward as I wrote.
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Re: science tips for losing weight and geting uber fit

Postby iblis.raeb » Sun Sep 06, 2009 7:27 am UTC

Really low fat diet with protein supplements combined with running 4 km+ at a minimum of 12 km/h and resistance training on alternating days.

Fundementally, burn more calories than are consumed while keeping the vitimin intake at an acceptable level.
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WholeLottaSean
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Re: science tips for losing weight and geting uber fit

Postby WholeLottaSean » Sun Sep 06, 2009 1:56 pm UTC

You need to eat protein after exercise aswell. The most convenient way is a shake but it can be anything like chicken or tuna. Eating protein afterwards prevents muscle breaking down; the more muscle you have, the higher your metabolism= more calories burnt at rest.

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Re: science tips for losing weight and geting uber fit

Postby TheSkyMovesSideways » Sun Sep 06, 2009 2:16 pm UTC

Zohar wrote:Anyway, I heard a cool tip a while ago - drink cold water.
...
That's 45000 calories, or 45kCal (calories in food are measures in multiples of 1000).

Your maths looks good, but your analysis of the results not so good. 45kCal/day is nothing. That's like 1/10th of a bowl of non-sugar-filled cereal. So it's more of a waste of time than a cool tip. :)

Also: Woah... necromancy.
Last edited by TheSkyMovesSideways on Sun Sep 06, 2009 2:29 pm UTC, edited 1 time in total.
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Re: science tips for losing weight and geting uber fit

Postby Zohar » Sun Sep 06, 2009 2:28 pm UTC

TheSkyMovesSideways wrote:
Zohar wrote:Anyway, I heard a cool tip a while ago - drink cold water.
...
That's 45000 calories, or 45kCal (calories in food are measures in multiples of 1000).

Your maths looks good, but your analysis of the results not so good. 45kCal/day is nothing. That's like 1/10th of a bowl of non-sugar-filled cereal. So it's more of a waste of time than a cool tip. :)

I know it's nothing. The point was that it adds up in the long run. If you change nothing in your diet, at all, except for this, you'll lose two kilograms in a year. Of course it won't make you lose weight at a reasonable rate, but it's science tip to lose weight, and it can only help.
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Re: science tips for losing weight and geting uber fit

Postby TheSkyMovesSideways » Sun Sep 06, 2009 2:37 pm UTC

Zohar wrote:The point was that it adds up in the long run. If you change nothing in your diet, at all, except for this, you'll lose two kilograms in a year.

2 kilograms in a year "is not adding up in the long run" for something as awkward as drinking 1.5L of ice-cold water every single day. What's more likely is that the person trying this either gives up after a week or two with no results, or uses it as an excuse to consume more food or do less exercise, and actually ends up gaining weight. It really, really, really isn't a good idea. Putting effort into plans that are actually effective, such as getting regular exercise and consuming a 500kCal/day deficit, is a much better idea.

it can only help.

Unless of course you die of hyponatremia. :wink:
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WholeLottaSean
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Re: science tips for losing weight and geting uber fit

Postby WholeLottaSean » Sun Sep 06, 2009 8:45 pm UTC

TheSkyMovesSideways wrote:2 kilograms in a year "is not adding up in the long run" for something as awkward as drinking 1.5L of ice-cold water every single day.


Eveyone, especially those looking to lose weight should be drinking more than 1.5l water a day anyway, so it's hardly awkward.

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Re: science tips for losing weight and geting uber fit

Postby asad137 » Mon Sep 07, 2009 6:54 am UTC

psykx wrote:I've recently started trying to eat carbs within 30mins of finishing a session and I've started to feel much better the next day.


What were you doing before? Eating nothing post-workout or eating something besides carbs? I would think that you should eat protein after a workout so that your body has something to rebuild its poor, distressed muscles.

My end goal is so I can climb mountains properly (Scotland, alps, Himalaya)


Not to sound sarcastic, but maybe you should start out with small mountains and work your way up to the big ones? After all, the best way to train for X is to do X because it exercises exactly what needs to be exercised.

Asad

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Re: science tips for losing weight and geting uber fit

Postby spudtheimpaler » Mon Sep 07, 2009 7:48 am UTC

asad137 wrote:
psykx wrote:I've recently started trying to eat carbs within 30mins of finishing a session and I've started to feel much better the next day.


What were you doing before? Eating nothing post-workout or eating something besides carbs? I would think that you should eat protein after a workout so that your body has something to rebuild its poor, distressed muscles.

I think you should be eating carbs as well, as they suport the processes required for repairing broken muscle tissue.
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asad137
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Re: science tips for losing weight and geting uber fit

Postby asad137 » Tue Sep 08, 2009 12:23 am UTC

spudtheimpaler wrote:
asad137 wrote:
psykx wrote:I've recently started trying to eat carbs within 30mins of finishing a session and I've started to feel much better the next day.


What were you doing before? Eating nothing post-workout or eating something besides carbs? I would think that you should eat protein after a workout so that your body has something to rebuild its poor, distressed muscles.

I think you should be eating carbs as well, as they suport the processes required for repairing broken muscle tissue.


Yep, you're right, of course. If I had known better when I posted, I should have said the OP should eat protein as well as carbs.

Asad

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Re: science tips for losing weight and geting uber fit

Postby TheSkyMovesSideways » Tue Sep 08, 2009 5:31 am UTC

asad137 wrote:I would think that you should eat protein after a workout so that your body has something to rebuild its poor, distressed muscles.

It's a common misconception that you only, or even primarily need protein after a workout. Consider, however, what protein and carbs are actually used for, and how the body's needs for them are effected by exercise.

Protein is needed for growth and repair. Growth and repair occur in the 24-36 hours after exercise. Carbs are needed for energy (slight simplification). Energy stores are partially depleted (or maybe fully depleted, if you just ran a marathon) during exercise.

Therefore, at the end of your workout, you've got a current depletion of energy stores, and are going to be building muscle in the next 48-36 hours. So what do you need? You need a whole lot of carbs, right now to replenish those depleted during the workout. As well as replenishing stored energy (glycogen), the carbs will trigger an insulin release which will help the body utilise protein. Now you'll also need protein, but you're going to need that during the whole of the next 48-36 hours, so you only need a bit to start the repair process, you don't need to (and should, and probably couldn't) consume the entire 2-3 day's woth of protein immediately.

About twice the amount of carbs as protein seems to be a common recommendation, as well as sufficient protein throughout the recovery period. "Sufficient" will depend the type, intensity and volume of your training.

Not to sound sarcastic, but maybe you should start out with small mountains and work your way up to the big ones? After all, the best way to train for X is to do X because it exercises exactly what needs to be exercised.

Depends. Training for sport typically starts off quite general and becomes more and more specific as the trainee gets closer and closer to the event that they are training for. So an unconditioned person wanting to climb a mountain would probably be best starting off by just getting into decent shape (through weightlifting, running, etc) and then as they get stronger, start climbing easier mountains, then back off from the gym and climb harder mountains, and then eventually focus the majority of their training on actual climbing. But this depends a lot of the individual and the pursuit.

But since the 1st reply in this thread was a 2 month necromancy, the OP may not even be reading this, or may have moved on to other pursuits.
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