This is a fun topic for me. Sometimes I wish my appearance ‘lined up’ with my interest in the topic but, well, whatever.
So you know where I’m coming from, I’ve read Taubes, Cordain, Rippetoe, various Paleo blogs and books, and in the end If I had to recommend two resources they would be:
http://archevore.com by Kurt Harris
http://leangains.com by Martin Berkhan
For people that are significantly overweight, I think diet is the single most important thing. Eliminating and reducing sugar and refined foods, mostly. Kurt’s list is a great starting point. Whether it’s insulin response or the spontanous caloric reduction that happens with smarter eating, it works and you don’t have to count calories and think too much.
At some point, however, one reaches a set-point that probably is a few pounds over one’s “ideal”. I think you could live your whole life low carb or very low carb and eat very healthy and still have a little pouch.
At that point, I think some kind of caloric deficit is vital. At least to promote furthur weight loss, and perhaps even establish (highly theoretical) a new set point. Intermittent fasting is the most viable and, frankly, humane way to go about that in my opinion.
I don’t personally count calories with IF, and I’m sure I would have lost weight faster if I did. But, I don’t really want to at this point. Maybe if I’m at a point where I want to go from “ripped” to “shredded”. I skip breakfast and see, each day, how far I can go before I eat my first meal, which is large and satisfying if I’m at home or something small (2/3 boiled eggs) to tide me over for a big dinner if I’m out and about. I like having large amounts of time to myself without the interruption of food. I workout fasted, about every 3-4 days, and I eat as much carbs/meat as I can handle afterwards.
Like most people, I often fall in the trap of eating for emotional reward. I had terrible eating habits that were mostly some form of self soothing or another. Now, I still enjoy food, and there are days when I down some crappy food and think WTF 10 minutes later, but I don’t do it as much and the more I don’t do the better I’m getting about being mindful about food.
It’s personally been very helpful for me to be mindful of my hunger and cravings, perhaps waiting a few minutes that stretch into a few hours, or just waiting a few seconds and deciding to eat something, versus the mindless feeding that’s more the norm. I also try to eat without doing anything else like browsing the web or watching tv, which was a huge habit of mine. If I am aware enough to ask myself, how will I feel 10 minutes after I’ve eaten this thing I crave? Then usually I make the right decision. The right decision not just in terms of fitness or weightloss or health, but just the right decision in the most holistic sense. I just feel better.
When I do go off the rails, and binge on food, I don’t worry about the weight implications because, frankly, when you are eating well 99% of the time, 1% of shit food isn’t going to make any difference. But what it does indicate to me is that somethings not really right in my mind, and that it’s a crystal clear indicator to me that I need to address something in my life. In that way, it’s a very useful gauge.
I try to eat a lot of meat and fat. I eat a lot of “clean” starches like potatos and rice (i’m asian). I avoid sugar and plant oils. I tend to avoid grains but I can’t really tell if I’m gluten sensitive so I just eat it when it avails itself. I absolutely refuse to eat a Double Double without a bun, FWIW.
Exercise wise I think high intensity is wise, whether it’s lifting or HIIT (both is kinda hard). I also think walking is preferable over jogging. I like walking a lot. I also bike here and there.
I started out lifting with Starting Strength and a power rack and bench and all that, but I realized I don’t actually like lifting all that much. It’s loud and kind of a PITA. I do deadlifts (my favorite) and squats, but I got rid of the bench. I prefer gymnastics style body-weight exercises. A handstand is more satisfying to me than an over head press. As are pushups on rings vs benching. I recommend http://gymnasticbodies.com if that kinda thing sounds appealing to you. The book’s kinda pricey and crappily made but I have it and appreciate it. Being able to do an L-sit is (the point I'm at) is deeply satisfying. The forum’s really useful too.
I used to get really bummed out with lifting cause I kept injuring myself and progressing at such a low rate. But when I stopped trying to compare my anemic performance to certain numbers and ideals in my head (and cleaned up my form
, i found myself enjoying myself and progressing better.
Vipassana/mindfulness meditation has also been very helpful.
This got really long. I hope it’s helpful to someone. My point I guess is that even with all the info out there, it still boils down to what feels right for you. While I had an interest in this stuff, I didn’t want to think about it too much, and as a result I have what I have. I’ve personally never been as fit as I am right now, but I was starting from such a low point I feel like I’ve finally established a good starting point.
Mostly it's been an interesting thing to experience the body as something that cannot necessarily be controlled, but at least steered or directed or influenced. With addictions there's a strong victim mentality (AA for example—I'm not a fan) and just the idea of some kind of alternative is pretty neat.
I think this thread is really cool and it’s so nice to see people support each other and be kind to each other. Thanks.
So you know where I’m coming from, I’ve read Taubes, Cordain, Rippetoe, various Paleo blogs and books, and in the end If I had to recommend two resources they would be:
http://archevore.com by Kurt Harris
http://leangains.com by Martin Berkhan
For people that are significantly overweight, I think diet is the single most important thing. Eliminating and reducing sugar and refined foods, mostly. Kurt’s list is a great starting point. Whether it’s insulin response or the spontanous caloric reduction that happens with smarter eating, it works and you don’t have to count calories and think too much.
At some point, however, one reaches a set-point that probably is a few pounds over one’s “ideal”. I think you could live your whole life low carb or very low carb and eat very healthy and still have a little pouch.
At that point, I think some kind of caloric deficit is vital. At least to promote furthur weight loss, and perhaps even establish (highly theoretical) a new set point. Intermittent fasting is the most viable and, frankly, humane way to go about that in my opinion.
I don’t personally count calories with IF, and I’m sure I would have lost weight faster if I did. But, I don’t really want to at this point. Maybe if I’m at a point where I want to go from “ripped” to “shredded”. I skip breakfast and see, each day, how far I can go before I eat my first meal, which is large and satisfying if I’m at home or something small (2/3 boiled eggs) to tide me over for a big dinner if I’m out and about. I like having large amounts of time to myself without the interruption of food. I workout fasted, about every 3-4 days, and I eat as much carbs/meat as I can handle afterwards.
Like most people, I often fall in the trap of eating for emotional reward. I had terrible eating habits that were mostly some form of self soothing or another. Now, I still enjoy food, and there are days when I down some crappy food and think WTF 10 minutes later, but I don’t do it as much and the more I don’t do the better I’m getting about being mindful about food.
It’s personally been very helpful for me to be mindful of my hunger and cravings, perhaps waiting a few minutes that stretch into a few hours, or just waiting a few seconds and deciding to eat something, versus the mindless feeding that’s more the norm. I also try to eat without doing anything else like browsing the web or watching tv, which was a huge habit of mine. If I am aware enough to ask myself, how will I feel 10 minutes after I’ve eaten this thing I crave? Then usually I make the right decision. The right decision not just in terms of fitness or weightloss or health, but just the right decision in the most holistic sense. I just feel better.
When I do go off the rails, and binge on food, I don’t worry about the weight implications because, frankly, when you are eating well 99% of the time, 1% of shit food isn’t going to make any difference. But what it does indicate to me is that somethings not really right in my mind, and that it’s a crystal clear indicator to me that I need to address something in my life. In that way, it’s a very useful gauge.
I try to eat a lot of meat and fat. I eat a lot of “clean” starches like potatos and rice (i’m asian). I avoid sugar and plant oils. I tend to avoid grains but I can’t really tell if I’m gluten sensitive so I just eat it when it avails itself. I absolutely refuse to eat a Double Double without a bun, FWIW.
Exercise wise I think high intensity is wise, whether it’s lifting or HIIT (both is kinda hard). I also think walking is preferable over jogging. I like walking a lot. I also bike here and there.
I started out lifting with Starting Strength and a power rack and bench and all that, but I realized I don’t actually like lifting all that much. It’s loud and kind of a PITA. I do deadlifts (my favorite) and squats, but I got rid of the bench. I prefer gymnastics style body-weight exercises. A handstand is more satisfying to me than an over head press. As are pushups on rings vs benching. I recommend http://gymnasticbodies.com if that kinda thing sounds appealing to you. The book’s kinda pricey and crappily made but I have it and appreciate it. Being able to do an L-sit is (the point I'm at) is deeply satisfying. The forum’s really useful too.
I used to get really bummed out with lifting cause I kept injuring myself and progressing at such a low rate. But when I stopped trying to compare my anemic performance to certain numbers and ideals in my head (and cleaned up my form
, i found myself enjoying myself and progressing better.Vipassana/mindfulness meditation has also been very helpful.
This got really long
. I hope it’s helpful to someone. My point I guess is that even with all the info out there, it still boils down to what feels right for you. While I had an interest in this stuff, I didn’t want to think about it too much, and as a result I have what I have. I’ve personally never been as fit as I am right now, but I was starting from such a low point I feel like I’ve finally established a good starting point.Mostly it's been an interesting thing to experience the body as something that cannot necessarily be controlled, but at least steered or directed or influenced. With addictions there's a strong victim mentality (AA for example—I'm not a fan) and just the idea of some kind of alternative is pretty neat.
I think this thread is really cool and it’s so nice to see people support each other and be kind to each other. Thanks.
