<p>I think that this is a similar article to what I posted a few days ago but this one has far more details. I do wish that they provided a better description of “high-fat diet” though. At the end of the article, it talks about overnutrition implying that the problem is with high-calorie + high-fat diets.</p>
<p>@MOWC - loved your run with your daughter. Very much a “life is good” moment, it sounds like.</p>
<p>Today’s workout ended up with me in tears afterwards. The workout itself wasn’t hard, actually. I think I am still shaken up about yesterday’s accident and just felt like an idiot during the entire workout. Could not get the movement right on the “taters”, which is flipping and catching a kettle bell, struggled with technique on the knee to elbow hang things, etc. I am only oversharing this, because it illustrated to me how vulnerable one can feel (especially women, I think, handling big weights, exerting yourself in an unladylike fashion and pushing yourself in a public setting) and that everyone can have an off day or two and emotions can carry over into the gym.</p>
<p>Warm Up
1 lap (I’ll take MOWC’s stray dog and raise her a herd of sheep that had gotten loose and we had to run around)
20 lunges
20 push ups
10 supermans
10 GHDs</p>
<p>Work Out
20 calorie row
20 Sumo Squat High Pull with 35# kb
20 knee to elbow hang pull up things
20 taters with 30# KB
20 thrusters with 35# kb
20 v-ups
20 ring pulls
20 calorie row.</p>
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<p>Accidents are scary–glad you weren’t hurt, CJ. That move in kettlebells is really hard. it’s as much about coordination as it is about strength. In my KB small group class, we did an exercise where you would hold the kettlebell in both hands and then throw it up and tap the the side of the bell with both hands (while it was in the air) and catch it again. I felt bad because I thought I was the only one who couldn’t do it. Turned out there was only one woman in a class of 7 who could do it and she was the youngest–34. Everyone else was in late 40s-late 50s age group.</p>
<p>Well, another Wednesday. I punched the clock again. Dynamic warmup. Four sets of iPod nazi core exercises. Can’t say that I knocked 'em out of the park, but I did them.</p>
<p>Two sets of weight lifting: </p>
<p>A1) Valslide reverse lunges (35 lb DB goblet)
A2) Single arm DB row (60 lb DB)</p>
<p>B1) DB deadlifts (2 x 60 lb DB)
B2) TRX pushups</p>
<p>Tried to run - pain - but it would have been manageable for a mile. Did the elliptical instead for 25 minutes, then hit the weights. More weights at the YMCA tonight.</p>
<p>Tomorrow is a tennis day so I’ll try running on Friday. If that doesn’t work, then Monday.</p>
<p>Bunsen:</p>
<p>I tried to follow the article you linked on the rat diet, but I’m clearly “not worthy”. I couldn’t make heads nor tails of what they were talking about. I didn’t think there was much debate that type 2 diabetes is linked to insulin resistance and that a high carb (i.e. low fat) diet is the worst thing you can do if you have issues controlling blood sugar spikes or insulin resistance.</p>
<p>I thought it would be interesting to see what they found regarding diabetes from the recently concluded Women’s Heath Initiative Study. This was a study with massive NIH funding ($700 million if I recall) that divided 48,000 post-menapausal women into two groups followed them for 8 years. One group was told to just keep eating their normal diet. The other group got intensive, sustained nutritional counseling to switch them to a low fat diet. The study succeeded in significantly lowering the fat consumption and increasing the carb intake of the low-fat group:</p>
<p>Diet at the start
1780 calories per day
48% carbs
36% fat
16% protein</p>
<p>Low fat group at 6 years
1435 calories per day
54% carbs
29% fat
18% protein</p>
<p>No-change group at 6 years
1545 calories per day
46% carbs
37% fat
17% protein</p>
<p>The major finding of the study was that hormone replacement therapy, recommended to women for decades, was linked to major health risks and should no longer be a standard practice. The study was also intended to establish a link, once and for all, between the government recommended low-fat diet and reduced heart disease in women over 50 – something that had never been shown by any study, ever. As a sidelight, the researchers also collected health data in other areas, including diabetes.</p>
<p>That data was published in 2008. [Women’s</a> Health Initiative Diabetes Study](<a href=“http://archinte.ama-assn.org/cgi/content/full/168/14/1500#IOI80051T2]Women’s”>Low-Fat Dietary Pattern and Risk of Treated Diabetes Mellitus in Postmenopausal Women)</p>
<p>They looked at the 45,800 women who had never been treated for diabetes at the start and the percentage of two groups who subsequently began treatment for Type 2 diabetes during the 8 years of the study (treatment being medication for diabetes). What they found was that 7.1% of the low fat group became diabetic versus 7.4% of the no-change group – a difference that was not statistically signficant.</p>
<p>They also controlled for weight loss (the low fat group averaged 1.76 pounds of weight loss after 6 years versus no weight loss in the no-change group). Even the very slight difference in diabetes rates was entirely correlated with weight loss and there was no correlation with the type of diet. This finding suggests that losing weight, no matter what diet you use, is the way to reduce type 2 diabetes risk (a conclusion most of us probably could have figured out even before a $700 million study).</p>
<p>The Women’s Health Initiative was a complete disaster for the low-fat diet policy makers. Not only was a signficantly lower fat diet over 8 years not associated with lower diabetes, it was also not associated with any statistically significant reduction in heart disease or in any type of cancer except ovarian cancer where 36 new cases per 100,000 women occured in low fat group versus 43 per 100,000, in the no change group. The low fat group had statistically insignificant fewer breast cancers and insignficantly more colo-rectal cancers. The study was even a failure from a fat loss standpoint. The women reduced the percentage of fat in their diets from 36% to 29% and lost less than 2 pounds after six years, not exactly a ringing endorsement of the official dietary recommendations.</p>
<p>Mindful of who funded the study, the conclusion was that efforts needed to be stepped up to get women to eat even lower fat diets and then maybe results would be seen!</p>
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<p>Don’t feel bad. I’m Mr. Spaz when it comes to the turkish get ups. I think that exercise has more moves than my ol’ (formerly) fat brain can process.</p>
<p>I’m spending some time watching Neghar Foonooni’s incredible tutorials, but it’s slow absorbtion:</p>
<p>[Part</a> 1](<a href=“http://www.youtube.com/watch?v=TF1ULxRpp2w]Part”>http://www.youtube.com/watch?v=TF1ULxRpp2w)
[Part</a> 2](<a href=“http://www.youtube.com/user/negf03#p/a/u/1/IBzQjEUzoAs]Part”>http://www.youtube.com/user/negf03#p/a/u/1/IBzQjEUzoAs)
[Part</a> 3](<a href=“http://www.youtube.com/user/negf03#p/a/u/0/MOw_6yzN_BI]Part”>http://www.youtube.com/user/negf03#p/a/u/0/MOw_6yzN_BI)</p>
<p>Ran a mile tonight. Just under 8 minutes… Been a long day today…</p>
<p>CJane, back about a thousand posts or so on this thread, you can read about how I was balancing on the flat side of the bosu ball with the 25-pound barbell and fell off . . . . It was scary and I had a few bruises. Especially to my ego. But, $h!t happens, and life goes on. You’ll be back in the saddle in no time.</p>
<p>Amen. I still fall off the stabilty ball doing some of these exercises. I fell off yesterday doing these damn side-roll thingies. I’m not even going to attempt throwing kettlebells in the air. I’d end up dropping one on my toe and then I’d really by crying!</p>
<p>90 minutes of tennis, 6-4, 6-1. I think that my opponent was frustrated by the windy conditions. I usually prefer 120 minutes but it was a good enough workout today. I have errands to run tonight so that’s probably it on exercise (outside of some pushups at home) for the day.</p>
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<p>I’ve really been enjoying [TRX</a> pushups](<a href=“http://www.youtube.com/watch?v=b4fUS7yITAw]TRX”>http://www.youtube.com/watch?v=b4fUS7yITAw) this week. Hugh strides from when I first struggled to do six of them. I’m up to 10 good strong reps now, with the handles just below knee height. I probably can go a little lower. iPod nazi has had me doing so many crazy pushup variations that I’m sure I’ve gotten stronger even though I haven’t done a regular pushup in months (except for burpees).</p>
<p>5K walk/jog for me today. First time since last Thursday. Hot and muggy: 88 degrees and humid. Worked up a pretty good sweat. Good consistent pace on my jogging intervals. High heart rates (101% of max), but not panting like a dog quite as much as usual. I think my conditioning for these two minute jogging intervals is slowly improving.</p>
<p>Great job, idad! I’m sure soon you will be able to run the full distance. When I petered out after running just 500 yards two summers ago, being able to run 21 miles non-stop was not even imaginable to me! :)</p>
<p>Okay much sweat, but no tears today.</p>
<p>I did modify two of the prescribed workouts because I just did not feel like struggling with flipping kettle bells and I didn’t want to stress my slightly pulled left hamstring. I am also finding all kinds of little cuts and bruises post-accident days later, just like MOWC predicted. Thankfully, nothing serious at all.</p>
<p>Warm Up
1 lap
10 push ups - did these all on my toes, yay!
15 ab mats</p>
<p>5 sets of 5 reps front squats - 85 lb. </p>
<p>4 rounds
10 burpees (supposed to be 1 legged burpees)
10 35# kb thrusters (was supposed to be 1 armed something, flipping the kb)
10 burpees
10 35# kb thruster
1/2 lap sprint</p>
<p>20 minutes something</p>
<p><a href=“http://talk.collegeconfidential.com/college-life/1196447-college-fights-fat-assessing-fitness.html[/url]”>http://talk.collegeconfidential.com/college-life/1196447-college-fights-fat-assessing-fitness.html</a></p>
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<p>I would have been crying!</p>
<p>8 miles - done! Sweaty and hungry.</p>
<p>BC, interesting thread. The kiddos should come here to see what their ancestors are doing - without whining! :)</p>
<p>Did my 5k around the lake tonight. Walked 5 min, ran 5 min, walk 5, ran 9, walked 3, ran 6, walked 4:30. Total time 37:30. I think I will sign up for a turkey trot. I need to work towards something.</p>
<p>blankmind, you are ready for a turkey trot! Go for it.</p>