About 20 years ago we started developing a really convincing body of evidence that fat storage in organs was a direct contributor of the metabolic abnormalities that causes type 2 diabetes. This is especially problematic in skeletal muscle as normally that is responsible for the disposal of 3/4 or more of circulating blood sugars, but we see that when intramuscular fat storage is elevated the cascade of molecular events required for the blood sugar to enter the muscle cell get blocked and the sugar stays in the blood.
That creates a paradox though as one of the most well defined adaptations to cardio training is an expansion of intramuscular fat storage. There were hypotheses put forward about how a constant turn over of fat within the storage depot prevents the molecular issues in the cell. What seemed to matter is not the absolute amount of fat in the cell, but the flow of fat through the cell, but we never had great explanations for what exactly the difference was.
This study focuses on different storage depots, but provides some insight into what may be happening to explain why turnover of the fat being stored is more import than the actual amount of fat.
Yeah. My best mile was 4:15, and at 46 I can still threaten 5 minutes. If I wanted to do the most effective single session I’d go out and run, but in the bigger picture it is just a completely ineffective way for me to train these days because it wouldnt take more than about 2-3 sessions before things started hurting and the rest of the my training started suffering. For me these days cardio is a case of doing less to do more.
Lots of vomit was spilled and jelly legs obtained in my teens and 20s to obtain that base.
It was mostly that I used to play with a guy who showed up every pre-season with a big pot belly but still beat me in all the fitness testing and I developed an insatiable drive to one day beat him. I did one time, but then quickly realized it was because he was suffering heat stroke and needed medical treatment
Some people are just built different and he was a freak natural. He ran track in high school because it was required of him to get to play football and did well enough to be offered a full ride scholarships to run the middle distance events at a big division 1 university, but turned it down because he hated the training. Twat.
Been walking 3 brisk miles a day, and watching a 16/8 window for daily calories. Also doing pushups tracking with an app.
When the weather turns I will probably do my indoor rower more.
Haven’t been super strict but have lost 15lbs doing it, and could do with losing the same again.
I have had times when I’ve tried to recapture a more athletic youth, but I get niggly injuries and then do nothing, so I’m learning to be reasonably middle aged in my approach
Great stuff. Walking is so good.
Adapting is a big lesson I’m still getting my head round. I cant diet and exercise like I used to.
I’m currently without a fitness target and have been since March. Thankfully i havent stopped exercising but I’m finding routines that seem to keep me in a far more balanced place. Having kidney disease, exercising hard and dieting really seemed to throw my blood work off despite some big efforts to keep certain aspects under control. Plus I felt like shit
Post March I slowed up, took days off if I was tired, ate more (too much at times) and modified my workouts and made sure rest and recovery was there. Gym wise I feel I’m lifting less but smarter.
Upshot is I’m feeling much better (need to checks bloods) and performance numbers are improving. I’ve also cut down considerably on my gluten intake and some other tweaks and i feel like I’m getting a little leaner again.
Basically i feel like i cant crash diet into shape. I’m hoping i can sheak up on it.
Now I’ve broke my fucking heel. Got the ball off the opponents’ really good player but when I stopped I felt it crack. Bollocks as I was just upto speed with lots of football and a much reduced waistline
About 8 weeks. Been thinking lose up to 2 lbs a week, lost more than that initially, but been 1-2 a week since then. Main thing for me at least is it hasn’t been difficult at all, as that’s not sustainable. Just a bit of intentionality - move more, bit of strength, watch what you eat…
Plateau this past week, stayed the same. I wasn’t as strict on the 16/8 daily intermittent thing, and ate a bit more a couple days at parties and events.
Obviously if I keep doing that as norm, I will go back up, but I’m thinking of a consistent week ahead and getting back on track.
Just passed a bit over a year of maintaining sub 75kg (@ 6 feet). Had the goal of of staying under 70 at some point but didn’t feel like completely depriving myself. Had a pretty horrid year so glad to power through it without falling back into self-destructive habits.
Strength training coming along as well. Very tentatively increasing resistance because of past muscle issues. Only been at it since December but probably in the best shape of my life (not saying much but fuck it, I’m taking that as a win). Long term goal is to stay under 75 and put on a maintainable amount of muscle mass. Lots of loose skin left (shedding 55kg in 15 months tends to have that effect) to fill out with something other than fat, then wanna get the surgery to snip off what’s left of the loose skin. Should probably do a consultation at some point. I’ve heard the anyone worth their salt wants to see you maintain a certain weight for at least a year or two after meeting them before they put you under the knife.
Thanks mate.
Apparently 80+% people that lose 10% of their body weight or more end up regaining all the weight, and less than 1% keep it off. So only the beginning of the journey.
It’s the eternal and oldest issue with weight loss, you just turn into a yoyo. Buy shares in a gym in December then sell them in February for entirely obvious reasons. I’m currently wearing a belt I’ve had for about 20 years. I was pleased as punch when I literally had to punch a new hole in it when I lost the bulk a few years ago. I’m now much fitter (bar the broken heel) and more toned but back up a notch on the belt. I wander up and down the scale a little but the fundamental change of diet (don’t eat bread!!!) and regular football have worked wonders It has to be said for my fitness, not my football
Just been playing indoor footy and one of the lads did the same and lost 55kgs. He has just posted an old photo in our chat group and honestly I wouldn’t have recognised him.
You both are champions in my eyes, he is winning his fight against his demons, alchohol, through playing footy
