FH Fitness Thread

[Scouse]

started cycling like 3 weeks ago (after 3 years of weight gain and no exercise)

How you finding that? What sort of cycling? How many miles?

Your ass should be OK in the seat by now I guess.

 

[Chilly]

It's just on my turbo trainer in my garage so arse soreness is not an issue. I used to cycle 30 miles a week a few years back (work commute) and have done stuff like the london->brighton ride so I know all about bikearse. I do various distances. 5km for a very high intensity sprint, and 10km at 2/3 (or less) the speed for a longer, more sensible cardio type session. On keto, high intensity can be a bad idea when done too much so I only tend to do the leg-jelly sprints once or twice a week.

 

[Chilly]

Having said all that, my bike computer is completely un-calibrated so I've got no idea how far I'm actually going. It could be +-20%. But it's useful to have a number (even if its fictional) to track. Given my wheels are the largest you'd tend to find, it's likely the comp is under estimating distance and speed, which is nice. Means when I get onto the roads at some point I should have a freebie psychological boost.

 

[Gumbo]

Why is High intensity on Keto a bad idea? HIT and HIIT is the big thing for fat loss and fitness gains at the moment. I'm genuinely interested, not trying to start a massive bun fight by the way. (Stay away from massive buns, they won't help your fat loss)

 

[Chilly]

Fair enough, it's a sensible question. The way I approach keto is that I know when Im "in the zone" keto wise, I burn fat as my primary fuel source. Thus, to burn fat at a given rate of g/day I need to incur a given calorie deficit (broadly speaking). So, I eat something like 1500 calories a day, which is generally a mixture of non-sugar carbs, protein and fat.

If I were to do very high intensity exercise, there's a risk of muscle atrophy because of a lack of protein in my diet. When doing HIT/HIIT the goal is to drain all the sugars from your blood/cells/liver and kickstart fat burning and muscle growth. Since I have no significant stocks of sugars in my body (except those metabolised from fats), this is a pointless step for me. I might as well just train at half the intensity for twice the time for a larger calorie deficit and no jelly legs.

My goal is weight loss, not endurance or strength training (right now). If I were training for an endurance event, HIIT and a higher protein intake would be a good idea for me, but I'm not so it's not very useful to me.

 

[Gumbo]

Thank you! Informative.

 

[ileks]

Shaved six seconds off my per-km average time for my 5km sprint (difference between todays and my previous record). And before you wankers moan that 5km is nothing - I weigh 130kg, started cycling like 3 weeks ago (after 3 years of weight gain and no exercise) and have brought my 5k time down by 2m10s overall since my first one. I do other distances, but a 5km sprint is a nice benchmark for me.

I started cycling in the gym a few weeks ago too. I go by how many watts I'm putting out as I go. When I started 140 watts was hard but now I can maintain 180W for my 20 minute session quite happily.

The gym equipment is probably innacurate but as long as it's consistent I'm happy.

 

[TdC]

hehe I miss the gym. having a fubar shoulder for 10 months has taken its toll. I've also bought a roller bike trainer to ease myself back in to cycling 0o

Ileks if you want to up your power, start throwing in some interval sprints every other session and you'll be astounded

 

[ileks]

hehe I miss the gym. having a fubar shoulder for 10 months has taken its toll. I've also bought a roller bike trainer to ease myself back in to cycling 0o

Ileks if you want to up your power, start throwing in some interval sprints every other session and you'll be astounded

Sounds good. How should I structure it? Go as fast as I can for 5 minutes (out of 20) or do something like 2 minutes fast, 2 minutes slow?

 

[TdC]

This is what I used to do (and will do again as soon as the docs give me the go):

warm up slowly and carefully for at least 10 minutes. get ye olde hart over 100bpm and keep it there, but don't push yourself because that will come with the sprints. choose a light/moderate resistance setting and just go through the motions for a bit. When you hit 10 minutes, choose the resistance you'd normally cruise at, and maintain for three minutes. When the fourth minute starts, hit that sprint with everything you have and go all out for one minute. As soon as the minute's over just let yourself spin back to your cruising RPM's and think happy thoughts for three minutes. Rinse, repeat. After 20 mins (5 sprints) you'll very likely feel like death. Switch down gradually to a low resistance over a couple of minutes, and just spin the pedals for five minutes or so until your heart rate is stable again. That's your cool off period. Warming up and cooling down are very important.

Actually, if you don't already, do some leg stretches before you even get on the bike for your calves, hamstrings, etc, whatever makes you feel comfortable. Heres some handy stuff: http://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretching

Effectively you will be on the bike longer (10+20+5 minutes), so you'll have to adjust your exercise routine. After a few times you'll find your heart rate becoming much more stable and predictable. It will rise nicely when under load, and also drop to a stable rate quickly when you enter the rest period. You'll see that you will become able to handle more load at a lower heart rate allowing you to push harder or add more sprints. Try it four times, e. g. every other session and see how you feel about it after the total of 8 sessions having passed. NB. I'm assuming you're a reasonably healthy guy with no heart or exercise issues. However, if you do keel over while sprinting...can I have your things?

Also, if you're uncomfortable about going balls out you could try by heart rate: cruise until your heart bpm stabilizes, and for a sprint add load until you're say...30 bpm up and maintain for one minute. Then drop your load (cough) until your heart bpm is back at what you enjoy for cruising speed.

 

[Chilly]

TL;DR

drop your load

 

[TdC]

I thought it would be C0rndogs. I bet a 5er against myself

 

[Chilly]

I thought it would be C0rndogs. I bet a 5er against myself

Heh. I read the whole thing, of course. Carrots are orange and that's a wonderful thing (or whatever the fuck it was seel wrote).

 

[TdC]

it wasn't even that long you lazy person you

 

[Chilly]

Sounds good. How should I structure it? Go as fast as I can for 5 minutes (out of 20) or do something like 2 minutes fast, 2 minutes slow?

There's apps you can get on iphone/android that give you audio cues. You'll have to figure your own rhythms, depending on how fit you are. The rule of thumb is that if you don't feel like complete shit after, you didn't go hard enough. And the first couple of times you do it, you won't be able to do it

 

[ileks]

This is what I used to do (and will do again as soon as the docs give me the go):

warm up slowly and carefully for at least 10 minutes. get ye olde hart over 100bpm and keep it there, but don't push yourself because that will come with the sprints. choose a light/moderate resistance setting and just go through the motions for a bit. When you hit 10 minutes, choose the resistance you'd normally cruise at, and maintain for three minutes. When the fourth minute starts, hit that sprint with everything you have and go all out for one minute. As soon as the minute's over just let yourself spin back to your cruising RPM's and think happy thoughts for three minutes. Rinse, repeat. After 20 mins (5 sprints) you'll very likely feel like death. Switch down gradually to a low resistance over a couple of minutes, and just spin the pedals for five minutes or so until your heart rate is stable again. That's your cool off period. Warming up and cooling down are very important.

Actually, if you don't already, do some leg stretches before you even get on the bike for your calves, hamstrings, etc, whatever makes you feel comfortable. Heres some handy stuff: http://www.bodybuilding.com/exercises/finder/lookup/filter/exercisetype/id/3/exercisetype/stretching

Effectively you will be on the bike longer (10+20+5 minutes), so you'll have to adjust your exercise routine. After a few times you'll find your heart rate becoming much more stable and predictable. It will rise nicely when under load, and also drop to a stable rate quickly when you enter the rest period. You'll see that you will become able to handle more load at a lower heart rate allowing you to push harder or add more sprints. Try it four times, e. g. every other session and see how you feel about it after the total of 8 sessions having passed. NB. I'm assuming you're a reasonably healthy guy with no heart or exercise issues. However, if you do keel over while sprinting...can I have your things?

Also, if you're uncomfortable about going balls out you could try by heart rate: cruise until your heart bpm stabilizes, and for a sprint add load until you're say...30 bpm up and maintain for one minute. Then drop your load (cough) until your heart bpm is back at what you enjoy for cruising speed.

Cheers mate. I'll give this a go tomorrow and report my findings!

 

[Scouse]

Worth a watch.

@ECA, @Yoni, @Chilly... Horizon about identical twin doctors who go on 1) a high sugar diet and 2) a high fat/protein diet.

Whole program is interesting, if a little dumbed down - surprising too.

 

[ECA]

The fat twin was on high protein not high fat :/
He also ignored vegetables because they have "carbs" ( fibrous, non digestible ) then complained he couldnt crap.

They also didn't control it to say 2500 cals each, they just ate as much as they wanted.

tldr, sensationalised, ( no shit, its on tv, the producers want ratings, the doctors want attention ).

The "fat" twin lost 7.7lb, if he really went on a high fat diet he'd have lost 15lb+

 

[Scouse]

The fat twin was on high protein not high fat :/

All that cheese and red meat and you're saying it's not high fat? And you watched the whole program in 26 mins?

Cool


Edit: What did you think of what was said from 40 minutes?

 

[ECA]

I thought it was bollocks, like supersize me. Show us a food log.

Besides, nobody on keto would advocate having a low veg intake, that's just stupid.
Plus I watched it on iplayer the night it came out

the tldr is: this program was made for entertainment, not science.

 

[Scouse]

the tldr is: this program was made for entertainment, not science.

Partially true. But the implications of a high fat, no carb diet at 40 mins are interesting either way.

 

[ECA]

In what way? No food log, no other numbers lol, no veg eaten.

 

[Scouse]

In what way? No food log, no other numbers lol, no veg eaten.

Oh come on. Why not email the fuckers if you want their food logs and exact details of their diets?

I said in my first post that the show was a little dumbed down but they're both medical doctors with something to say. Why the massive reaction*? It's just a discussion.


*betting it's because what they say is not all rosy for yaz

 

[Yoni]

I cant see it not in the uk however I tried to read up on it the day after it aired.

I am not sure they were doing the diet as it is supposed to be done. Keto / paleo etc do not advocate no carbs..... I eat an abundance of vegetables! All veggies in fact except potatoes! My protein levels are the same today as they were before I reduced my carb intake and the majority of my fat intake comes from coconut oil, avocados, fish, eggs, nuts (excluding peanuts) and healthy oil ie olive. I still eat saturated fat (butter, cheese and red meat) but not in an increased quantity. I don't drink much cows milk (I prefer the taste of almond milk), however I so put cream in my coffee on occasion or coconut oil . If I crave something sweet I have 85% chocolate or warm almond milk with a cinnamon stick . Personally scouse you are falling for sensationalism . Have you watched fat head yet or read taubes or wolf?

 

[ileks]

I cant see it not in the uk however I tried to read up on it the day after it aired.

There's an add-on for Chrome called Hola that will let you watch Iplayer I think. It lets people from the UK watch American Netflix anyway.

 

[Scouse]

IPersonally scouse you are falling for sensationalism

I've done nothing but point out an interesting program from a couple of doctors. For me the most interesting part of the program by far was the inability of rats to self regulate their appetite when on a mixed sugar/fat foodstuff (it's like crack) rather than all-fat or all-sugar (they regulate their intake just fine).

But accuse me of "falling for sensationalism" when you've not even seen the program, eh? It's not even specifically about the keto diet ffs!

 

[TdC]

On topic: I've bought a flat bicycle trainer to help get back in shape, or more importantly firm up the old tush so I don't feel like death/weeks in a US supermax after going outside to ride. I've done it twice now, yesterday to spin up the legs and today for reals so to speak. The current plan is 30 mins per day for two weeks with a 5 min warmup/cooldown built in. in the 20 min spin there are two sprints for the duration of whatever song is playing on my hifi.

After two weeks I will evaluate my fitness and state. Today, eg Sat 8 Feb, I am unfit as fuck. My arse still hurts from yesterdays spin-up and I found that my old heart rate monitor no longer works. Ah well

 

[Chilly]

I've been wondering about getting a heart rate monitor so I can target BPMs instead of speeds on my bike. What do you use and what would you recommend? I dont want one of those chest straps - too much hassles.

 

[soze]

I just ordered a new Exercise Bike a Life Cycle R3. My doctor has all but guaranteed me the green light on my foot next week and I have some catching up to do. I had a naughty ride of a Recumbent bike in the gym last week I set the difficulty to 10 (out of 20) and rode for about 10 minutes and the calf on my broken foot leg went to stone very quickly. I have a long way to go if I want to go riding this summer with my mates.

 

[ileks]

I just ordered a new Exercise Bike a Life Cycle R3. My doctor has all but guaranteed me the green light on my foot next week and I have some catching up to do. I had a naughty ride of a Recumbent bike in the gym last week I set the difficulty to 10 (out of 20) and rode for about 10 minutes and the calf on my broken foot leg went to stone very quickly. I have a long way to go if I want to go riding this summer with my mates.

Fuck me those are expensive! It looks better than the ones in my gym Then again, I do go to the worst gym in London. I'm tempted to spunk a load of cash and try this (where the fuck is the link thing?
View: https://www.youtube.com/watch?v=H05s8tTqRac#t=44
) gym for a month. I want to go on those Watt bike things.