canstey

Here ya go: http://www.ajcn.org/cgi/content/full/89/1/161?maxtoshow=&hits=10&RESULTFORMAT=&fulltext=Ingested+protein+dose+response+of+muscle+and+albumin+protein+synthesis+after+resistance+exercise+in+young+men&searchid=1&FIRSTINDEX=0&resourcetype=HWCIT The article is insanely technical but the short of it is that muscle…

Here is the actual research on the possible impact of Vitamin C on fat oxidation and that is not the same thing as weight loss. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1564400/?tool=pubmed People who are going to increase their Vitamin C intake should really read the last two paragraphs in the discussion. Here is a…

Actually you cannot really exceed your true max heart rate or increase it. All it means is that your estimate for maxHR is too low and your HRM's estimate of calories will be too high. It appears like your maxHR goes up if you only look at maxHR achievable but you need to be in very good physical shape to get near your…

If you read the actual studies the article references, your order is incorrect for weight loss. For weight loss it is: 1. Diet 2. Cardio 3. Strength training In the article "Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate.", the cardio group…

How was the fitness test at the gym done? VO2 max of 53.3 is pretty good. Yes, the higher the VO2 max setting on the Polar, the more calories per minute burned so if you want accurate calorie computation, you need to get the VO2 max and max heart rate set as accurately as possible. The Polar VO2 Max measurement is based…

It depends on what I am doing. For biking I use it to keep track of my average/max heart rate and calories so I can see how my fitness is improving but my ride is determined by how I feel and how much time I have. I see how I did rather than using the HRM to drive my ride. When I take the dog for a walk I use it mostly to…

The answer it "it depends on your body and your goals." If you are creating too large a calorie deficit then your body and mind will react causing you to think about food 24/7, feel like you are starving all the time, get a bit cranky or depressed, have the occasional uncontrollable binge eating session, and/or feel tired…

But that is not what the poster said. She said that simply gaining muscle in and of itself was a good weight management strategy because of the extra calories it burns simply by existing. That is a poor strategy for weight management. Your suggestion of getting fit and it is regardless of gaining muscle is an excellent way…

Muscle burns ~6-8 calories per pound per day and fat burns ~2 calories per pound per day, so only 3-4 times as much. Also even if it were 8 times, it is effectively irrelevant in practice. A typical person gains 3-5 lbs of muscle in 6 months to a year if they dedicate themselves to it after they hit maintenance weight.…

First you lose a combination of fat and LBM (lean body mass, which includes but is not limited to muscle) at approximately a 75% to 25% ratio +- 5%. There is connective tissue and other tissue in LBM. So when you lose LBM it is not 100% the muscle on your biceps, legs, or where ever else you are concerned about strength.…

Your body changes how much water it retains on a constant basis and of the initial 5 pound loss, several were probably water. It is very easy for our bodies to retain excess water to hide several weeks worth of real weight loss and then have it drop 3-5 lbs in a matter of days. That is not your body "holding on to fat"…

Tennis is too uneven and explosive action to judge heart rate. You would need to do something you can do continuously for 30-60 minutes like biking, running, jogging, Zumba, etc. It is easier if you are doing something that is a fixed amount of mechanical work like cycling 10 miles or jogging 3 miles. Then as your fitness…

You exercised very heavily and used up your muscle energy reserves. It takes the body 24-48 hours to restore them. It takes longer when you are running a calorie deficit to lose weight compared to when you eat maintenance or even excess calories like many athletes do to recover faster. Attempting to exercise very hard all…

That is a perfectly good place to start. You should record your exercise, time, and average/max hear rate per work out and use the following guidelines to make adjustments. 1. Most people when starting an exercise program cannot reach their max heart rate or even 90% of it. Your max heart rate cannot be changed but as your…

If it was just this one thing and "one things" don't happen every day then I wouldn't waste my time with something so small. On the other hand if this "one thing" also had several other "one things" not recorded like a cookie, a few crackers, and some nuts and it was an every day habit then I would log them all.

The theory is that since you have no food in your system to use for fuel, your body will use more fat reserves than if you had eaten and your body would use more of the breakfast. Yes it is true that you will burn a few extra percentage of fat if you don't eat first. However they don't bother to tell you that it won't make…

Your choice to do as you wish but I just rechecked my numbers. From May 8th through June 18th using MFP numbers and Polar F11 HRM calories burned, I should have lost 12.7lbs but lost 14lbs. Pretty close. If I had subtracted "sitting calories" from each exercise it would have predicted losing 11.7lbs. So for me at least I…

From what I have read on the subject, you won't gain muscle but you are also not wasting your time. You don't need to gain muscle to become stronger. You make the muscle fibers you already have more efficient and effective. I am definitely stronger than I was and have probably actually lost a little muscle mass from losing…

But you haven't increased your metabolism, which is really difficult to do if at all possible. Increasing metabolism means increasing the number of calories burned when doing nothing, i.e. BMR. That doesn't happen. Instead you are simply "moving more" and burning more calories because you are more active. You shouldn't…

"Eat less, lose more" isn't outdated but rather misapplied. I think everyone should read the Minnesota starvation study and I am glad someone finally brought it up. That is where the whole "Your metabolism will slow by 40% if you do X, Y, or Z" comes from. Some of the men after 24 weeks of eating 50-60% of their…

By your own admission you are not a healthy person and therefore your personal situation does not apply to healthy people. Your argument is equivalent to a person allergic to citrus claiming "Citrus fruit makes me ill so therefore no one should eat citrus and to get your vitamins you should eat something else if you want…

I have been steadily losing weight by using the value MFP calculated minus 2lbs a week (1000 calories) and eating 100% of my HRM indicated calories. Most HRMs attempt to only compute the calories from exercise and not simply total calories for the period so you may be subtracting resting calories twice. After 6 weeks I…

I don't believe simply "A calorie is a calorie" but rather in the scientific method of hypothesis and test. From my research into real studies rather than simply personal or anecdotal evidence, the data supports "a calorie is a calorie" when it comes to weight management. This is not the same thing is a healthy diet and…

So you are looking at a single day's weight loss/gain and the food for that day and coming to a conclusion? That is much too short a time and between varying water weight and food still being pass through the body you could easily go up or down several pounds in a day. You cannot gain a pound of fat reserves in a day…

I think you are mixing weight management and healthy eating too much and it leads people to assume incorrectly that if you eat healthy foods, calories don't count. This is what low-carb diet proponents do; imply without ever actually stating it that the types of food matter more than calories. Calories in - calories out…

I hate to go against an authority like Banks but while he is technically correct on the breakdown of food and the immediate impact on the body (like sugar), he is incorrect that it has any significant effect on weight management at the end of the day. From a weight management point of view, a calorie is a calorie is a…

I posted this in another thread on the topic. It does not matter when you eat your calories or how many meals it takes. The "Don't eat after X pm or you will gain weight" is a myth that keeps on going and going. Calories are calories regardless of how and when they are consumed and studies show this. Now individuals may…

It does not matter when you eat your calories or how many meals it takes. The "Don't eat after X pm or you will gain weight" is a myth that keeps on going and going. Calories are calories regardless of how and when they are consumed and studies show this. Now individuals may have problems if they eat late such as making…

I don't think you have anything to worry about. Exercising does not cause weight loss, calorie deficit does and that is controlled by what you eat. Riding in the car implies limited eating stops so plan ahead. Figure out the typical fast food places you normally stop and spend the time now going through their nutritional…

Depending on the HRM, I think it already attempts to remove existence calories and does its best to estimate actual exercise calories by using your resting HR as a baseline. I think the higher the heart rate during exercise, the less impact existence calories have. The hard part is when doing very low impact that only has…