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</p>
<p>They kept the weight off on all three diets, because they only stayed on each diet for one month – not really long enough to see significant differences. But, they saw a pretty astonishing difference when they measured how many calories they burned on each diet (a measure of metabolism).</p>
<p>Compared to the low-fat diet, they burned an extra 196 calories a day on moderate carb low glycemic diet. And and extra 326 calories a day on the very low carb (50g) diet. These are the same people eating the same calories and exercising the same amount on three different diets for one month each. The insulin resistance markers (triglycerides, etc.) were better for the very low carb diet. Presumably, with those differences in metabolism, it would be easier to keep the weight off over the long haul burning an extra 300 calories a day, although this study didn’t actually go long enough to demonstrate that. This was a highly controlled study where they actually gave the people their food for 28 weeks and studied them in metabolic wards. Crazy expensive, well-controlled study.</p>
<p>The lead researcher, David Ludwig, has been one of the leading proponents of low glycemic index diets for more than a decade, so he looked and found a couple of things he didn’t like about the very low carb diet and concluded that the low glycemic index diet might be the best compromise. I don’t think any of that really matters much because, if someone tries a low carb diet, the amount of carbs they eat is going to be whatever it is – very low for some people, moderately low for others. Purely in terms of metabolism and insulin resistance, this study suggests the lower the better, but that’s going to be determined by the level each person can live with. The key finding is that reducing carbs after weight loss keeps the metabolism high and improves key insulin resistance markers. How much you reduce carbs and whether you include low glycemic index carbs is going to be an individual difference.</p>
<p>My own guess is that somewhere between the very low carb diet here (50g a day) and the moderate carb diet here (250 g) a day, would be a good long term target for someone prone to getting heavy and/or insulin resistant. I think 50 grams a day is a tough number to hit over the long haul. I would be for me. I’d have to give up my apples, my salad croutons, and probably my chicken rotini soup. On the other hand, I think 250 grams a day is probably too high for many people. I think it might be for me, although I don’t actually want to find out!</p>
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</p>
<p>Fruit would be my challenge getting down to 50g of carbs a day. A couple of apples is 50g. On the other hand, unlimited veggies is probably not 50 g of carbs, so I don’t think that would be a problem at all. I eat a staggering amount of veggies every day.</p>
<p>Deborah:</p>
<p>I think this study will change nutritional science; it’s that significant. Not so much because of the specific findings, but, on a conceptual level, this study blows 40 years of nutrition policy out of the water. I mean, it is pretty hard to argue that “a calorie is just a calorie” when the same people, eating the same number of calories, and doing the same exercise, burn significantly different amounts of calories depending on the foods they are eating. Obviously, a calorie was not just a calorie for these people.</p>
<p>It’s not a new concept that diet may push metabolism in one direction or another. I mean the evidence is pretty overwhelming when it comes to diet impact on triglycerides and cholesterol. But, this study is so stark – and so-gold plated in terms of the researchers, the level of control, etc. I think you’ll see a very rapid turn in the direction of future research and in the direction of public health policy.</p>
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<p>Speaking of burning calories… Swings and burpees for me today. The usual: three 6 minute sets, doing either 12 swings or 6 burpees on the minute, every minute. Recover to 60% heart rate between sets. Felt good today – don’t get me wrong, this workout is no fun – but, the swings and the burpees felt strong.</p>
<p>OK…so I’ve been trying to run (again) - haven’t done so in over five years due to runners knee. Many stops and starts. So over the last few weeks, I worked up to almost one mile of running (continuous)…mixed with walking. Not much but something! And now my knee has started to hurt again. Not horribly. But I feel it. :(. don’t know if I should hang it up, reduce my mileage (geez…not much to begin with) or just keep trucking. Thoughts?</p>
<p>Does it get worse during the run/walks or after? Do you know what the injury or soreness is? If it’s a meniscus tear or maybe just some tendinitis?? </p>
<p>I would forge ahead, but I don’t always have the best judgment.</p>
Just felt it for the first time yesterday…after the run. Tendinitis I’m sure…some tenderness and minor pain on the left side of the knee. Doesn’t hurt going up or downstairs (like it did last time when I had runners knee). Might rest for a few days (awful weather here anyway) and then forge ahead. Feels so good to run again, even for this short distance, and not ready to give up yet!! Thanks MOWC. Should I ice it?
<p>3 Advil 3 times a day for 5 days and ice.</p>
will do thanks MOWC. Will bike in the meantime…hopefully won’t feel the pain on two wheels.
<p>I need my fruits and vegetables, but I hardly ever eat pasta or potatoes and half an English muffin takes care of bread cravings. I do like a little chocolate, but really it can be very little. Today I had three chocolate chips.</p>
<p>
Yes hops, they did! I did them again today, and upped the weights. I’ve been doing regular deadlifts for a while now, so the challenge was balancing on one leg and figuring out how much weight to use. </p>
<p>I think I’m feeling some improvement with my leg. I did a very little bit of running in the group exercise room after my weight workout, then I used the foam roller to massage it out a bit. It wasn’t as sore after the roller as it usually is, and now I can feel the exact spot where the pain is, whereas before the whole side of my leg was sore. I think I will give it another week, and then maybe start back by using the C25K. Hopefully that will keep me from overdoing it.</p>
<p>Back to the gym today–did yoga (something called Yin Yoga–mostly stretching). Followed up with kettle bell swings, KB bent rows, KB squats, and KB dead lifts. Then decided to do cardio. I’m at our vacation place and have started going to a local gym. Used a Cybex Arc Body Trainer–much more challenging than an elliptical trainer. Picked a interval hill workout and got my heart rate up pretty quickly. HR stayed at around 75% and would go up to 88% on the hill part. By end of the workout, I was wiped out. Drank a 33 oz bottle of Poland Spring water! It was also hot–89 degrees.</p>
<p>Same experience here, Bromfield, the Cybex Arc Trainer is the only elliptical-type machine that gets my HR up, as well.</p>
<p>iTrain had a special iPod workout series just for the Cybex that was free at the time and that I actually kind of enjoyed. Looks like just the beginner one is free now.</p>
<p>[iCLIMB</a> For The Arc Trainer](<a href=“http://www.itrain.com/program/CybexArcTrainer]iCLIMB”>http://www.itrain.com/program/CybexArcTrainer)</p>
<p>Late workout for me tonight…</p>
<p>4x12 Circuit
-Lat Pulldowns
-Chest Press
-Hamstring Curls
-TRX Squats</p>
<p>The rare time I actually used some of the machines in the gym…</p>
<p>5 Rounds for Time
–6 Box Jumps (20")
–6 Med Ball Tosses (each)
–Farmers walk down and back (25-30’ each direction)
–KB Shoulder Press (30# KB)</p>
<p>Time: 7:29
Average HR: 177
Max HR: 188</p>
<p>Felt great afterwards…</p>
<p>Awesome workouts from everybody this weekend. Everyone is an animal! :)</p>
I’m amazed at the pickup in volume here. I guess people have more time with summer schedules.
I’m going to stop off at TJ Maxx today looking for shorts. I’m wearing my longer running/tennis shorts to the office and around the house and am running out way too soon in the week. If they don’t have any, then I may have to resort to Sports Authority.
<p>Just back from TJ Maxx - bought two pairs of shorts, on bright yellow UnderArmour - normally I wouldn’t buy shorts in this color but it has extra deep pockets - perfect for tennis. The other was your average, dull black/blue Nike shorts.</p>
<p>They had a little more variety in Nike shirts - both in styles and colors and there was a nice Nike Running fitted shirt which was very tempting but it had mesh panels and I don’t wear mesh panels in the office because it it somewhat see-through. Nike did a lot of that in 2011 - I like the fitted running shirts that I have but I only have two in the same color - I’d like a few more in different colors.</p>
<p>400 m run
warm up:
2 rounds
15 sit ups
lunges
15 push ups
arm/leg swings</p>
<p>8 rounds</p>
<p>8 hanging knee to elbow
16 KB swings (16 kg)
48 jump ropes</p>
<p>Just signed up for my annual 5K, the Cigna/Elliott 5K in Manchester, NH.</p>
<p>They have tech tees as givaways - not too bad for any others in Southern NH that want to try a 5K.</p>
Hint, hint iDad!
The bright yellow shorts sound great. I like bright colors.
We are still suffering here. I might need to cut my mileage this week. It was 77 at 6am this morning and the humidity is creeping up. My running week is really screwed up because of the Wednesday 5K. That means I won’t do my “long” mid-week run tomorrow morning or I’ll be too trashed for a decent 5K effort. I probably won’t feel like going very long Thursday morning AFTER the 5K. (I realize these are earth-shattering problems…)
<p>Bench
–2x8
–1x10</p>
<p>Box Squat
–2x8
–1x10</p>
<p>Hex Bar
–3x5</p>
<p>Went out and lifted with my dad this afternoon at the high school. They have much better traditional weight lifting equipment than we do in our gym…</p>