physioprof Member

I have very low body fat and I still have cellulite...as another poster mentioned, it's not always about the amount of body fat you have, but the way it's physically arranged under the skin. I'm not as lean as my avatar, but I'm very close, and have some cellulite on my rear/inner thighs. Oh well! I had far more cellulite…

Depending on the size of your deficit, you can always reduce the rest of the week's calories just a bit to make up the difference. This is a bit like calorie cycling which has actually been shown to be very effective in weight reduction. It's a good idea to plan ahead and look at the menu, and reduce the number of days you…

50% reduction in snark. It's important to be critical, but some of this is just ridiculous. At least you posted some articles. The thing is, the main points of the article --drink more water, choose less processed foods with more fiber, ingest caffeine--that's all sound advice. Multiple studies have been done in rodents…

Ah, so now everyone's opinions are equally valid regardless of area of expertise? Great, I'll just bring my car to my neighbor next time the Check Engine light comes on. Can you go ahead a prescribe me something for allergies? Also, I need someone to administer some vaccination boosters to my dog. So if you have a…

My username hints at that. I am a little less random when it comes to human metabolism. When you've done research you are cognizant of the limitations and the strengths. Six months is a long time for a prospective study.

LOL...okay, random person on the internet. I concede that you know more than those of us with advanced degrees and research experience in human metabolism. You win! It's all a myth we perpetuate just to mess with folks. I'm eagerly awaiting your next manuscript.

You can always evaluate at 3 months and determine if you're ready to cut. Wouldn't be a bad idea to lay down some performance and physique goals. Do you want to squat more? Have bigger biceps? Maybe set a limit on waist circumference?

ncbi.nlm.nih.gov/pubmed/?term=leibel+1995+10%25+reduction Here's another one, in obese and non-obese after 6 months of maintenance. Better dietary control here.

Um...did you read the study? It was a 6-month study with 4 tx: a control, 25% caloric restriction, 12.5% caloric restriction with 12.5% increase in TDEE via exercise, and a VLCD. That's long-term, modest versus extreme caloric deficit, with or without exercise, and habitual diet modified to meet AHA recommendations, so…

I suggested 300-500 extra calories per day. And yes, it's a good amount of fat to lose, which is why you don't need to go crazy eating an extra 1,000 calories per day. Start out with 500 and see how that goes; if you're noticing more squish than power in the gym, back off a little. If you're a hard gainer, you might need…

Depending on the dose, up to 6 hours. It's more beneficial as an ergogenic aid. You take it before your workout, then you work harder, then your metabolic rate is increased for hours post-workout. The increases are variable of course, and they aren't huge, but it's not like one exercise bout or one cup of coffee is the…

I love to make smoothies with frozen fruits and veggies. Veggies that have a naturally sweet flavor and high water content are great. Tomatoes, cucumbers (peeled), spinach, frozen berries, milk/yogurt, protein powder, whatever fat you'd like (not coconut oil, that gets hard)...tasty meal on the go!

ncbi.nlm.nih.gov/pubmed/?term=martin+2007+rmr+weight+loss I mean...since when is this a myth? It's a real thing. It happens.

She just said, 'boost.' You can certainly do things to reduce your metabolic rate just like you can do things to increase it, and caffeine and exercise unequivocally increase it. There is plenty of misinformation out there--meal frequency, for instance--and in comparison, this article is pretty sound. It's still 'marketed'…

You won't likely gain 1/2 lb of muscle per week. Studies in athletes have shown that even a modest increase of 500 calories per day can result in about a 60/40 split of fat/muscle. You're also assuming that all mass lost during your cutting week will come from fat, which isn't the case either. Hypertrophy is goverened by…

Actually, multiple twin studies have shown that anywhere from 25-40% of adiposity is genetic. Of course, genes only 'load' the gun, and individuals pull the trigger, but that does explain some of the variability seen in responsiveness to various weight loss methods. Also, multiple studies have shown that a reduction in…

Oh goodness gracious. I...can't...even.

I'm 5'0, 127 lbs, exercise hard 1-1.5 hrs/day 5-6 days/week, and I can maintain at ~2100 calories.

Sort of like people who say they are gluten sensitive or their kids become hyper after eating an artificial color...they just decide it must be true and then confirmation bias takes over. Boom, science.

Are you referring to which activity factor to select? I would estimate that you're lightly active. You can always pick one, eat that for about 4 weeks, and see what your weight does. It will definitely fluctuate within that time, but you are just looking for a general trend.

Proper hydration should induce urination every 1-2 hours. It's prudent to weight yourself before and after your workout and consume 2-3 cups (16-24 oz) of water for each pound of bodyweight lost.

I built a treadmill desk for myself to avoid long-term sitting. Walking shouldn't be confused with cardiovascular exercise for most people since it is so low-intensity that it doesn't require any cardiovascular adaptations (there are populations for whom walking IS exercise, though). Walking in place of sitting has…

Leaky gut is simply a theory, and not one that's well-suppported by scientific research. There is no medical test for a 'leaky gut' nor is it actually a disease. It's been popularized in light of recent research on the link between gut bacteria, inflammatory compounds associated with those bacteria, and correlations…

I like Quest, Zone, and Balance bars. They all fall within recommendations for carbohydrates, proteins and fats. They're palatable for the most part. Sometimes I'll have a Clif or Luna bar which are a little higher in carbohydrates. They're convenvient on the go.