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/fit/ - Fitness & Health
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Confused about how fat/weight loss works Anonymous 16/03/05(Sat)22:13 No. 18881 [Reply]

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Maybe the answer is obvious to someone who's been fitness-minded their entire lives, but I've been a fat slob until only a few years ago, so fuck it.

So, I've finally decided to lose some weight, and after some experimentation I found a regime that appears to more-or-less work for me without a lot of suffering: I eat what I would normally eat at lunch and then the rest of the day I get by on low- or zero-calorie foods and drinks (carbonated water+lemon juice, tea with artificial sweetener, a yogurt or two, a couple bananas, that sort of thing), and I combine that with a minimum of two sessions of 30 minutes of cycling six times a week (my bike is my main mode of transportation), and two or three times a week I head down to the track and ride laps for 90 minutes or so.

Thing is, I appear to be losing weight absurdly fast. I weight myself every day after waking up and urinating. On Monday, I weighted 95.7 kg; on Friday, I was down to 92.3 kg (-850 g/day). Sometimes I weight myself before and after an exercise session and there's an obvious drop. For example, this morning I weighted 92.9 kg (I indulged a little bit yesterday, alright?). I ate ~100 g of cashews, an energy bar, went out for a 1:40 hours ride, came back, 92.3 kg.
How is this possible? I was led to believe a kilogram of fat holds around 7000 kcal. My heart rate monitor reports I only expended around 1300 kcal, so logically that would have to be ~185 g.

So, what exactly is going on? It doesn't feel like I'm pushing myself all that hard, nor do I feel like I'm starving myself, I'm just counting the calories in whatever I eat.

3 posts omitted. Click Reply to view.
Anonymous 16/03/06(Sun)07:04 No. 18886

Right, I found those figures too, but my question was in response to >>18882, who posited that the weight lost was mostly water content from food, not the water byproduct of using up fat.
If it is fat burning, we're back to square 1. How can I lose 600 g of fat in 100 minutes?

Anonymous 16/03/06(Sun)18:07 No. 18887

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Ok there's a few ways to approach the problem.

Firstly: are you certain your scales are accurate? I had a hell of a time estimating my weight from malfunctioning electronic scales, sent for a replacement and now I see my weight accurately each day.

Second: people forget that you lose water not only from urine and sweat, but from respiration. Gas exchange in your lungs is facilitated by constantly moist surfaces which need to be replenished. This is exactly why before sleeping at night you weight perhaps 200g more than when you wake in the morning even without appreciable loss from sweating: you lose water by breathing throughout the day, when exercising your respiration rate increases as does your sweating.

Thirdly your heartrate monitor is in all likelihood giving you a ballpark estimate of calories burnt based on an average guy with average weight and average metabolic expenditure.
180g weightloss through fat burning is therefore a poor estimate of the work your body is putting in, and a more accurate measure would be the METS scale which you would have to research to find out your personal reading for because I think the weight loss is based on your bodyweight which you expending energy to move and your resting metabolic rate and heartrate.

So in closing: your scales may not be accurate, your water loss is in excess of your estimate, your calorific expenditure is greater than your estimate.
Weight loss is a funny thing; I've begun my own regimen with comparable starting weight, addition of exercise and eating less (such as cutting out supper altogether for just 2 already modest meals per day) and I've lost 5kg in about 3 weeks 90.5Kg to 85.4Kg. I anticipate it will become harder to shed the last kilos approaching my goal of 71Kg which according to the rough values my fat measuring scales tell me would give me 12% bodyfat, a model's physique which I've never had and would boost my self-confidence.

Good luck bro, I'm rooting for you too.

Anonymous 16/03/06(Sun)21:00 No. 18889

>Firstly: are you certain your scales are accurate? I had a hell of a time estimating my weight from malfunctioning electronic scales, sent for a replacement and now I see my weight accurately each day.
I think it is. Sometimes when placed on an uneven surface it does this weird thing where the weight oscillates between two values, but I'm confident it's accurate to within 250 g.

>you lose water by breathing throughout the day, when exercising your respiration rate increases as does your sweating
Since on hot days I need to drink around a liter per hour or more, I'd expect the vast majority of the sweat and respiration moisture to come from that.

>Thirdly your heartrate monitor is in all likelihood giving you a ballpark estimate of calories burnt based on an average guy with average weight and average metabolic expenditure.
Well, it does take my age, weight, and I think height as input. It doesn't seem all that hard to get a good-enough estimate from that information. I think it's reasonable to expect that the actual expenditure will be at least half the reported value and at most twice that.

>So in closing: your scales may not be accurate, your water loss is in excess of your estimate, your calorific expenditure is greater than your estimate.
That's my only guess. Perhaps the basal metabolic rate is jacked up. I read that energy continues to be used up in repairing damage even when not exercising.

>I've lost 5kg in about 3 weeks 90.5Kg to 85.4Kg. I anticipate it will become harder to shed the last kilos approaching my goal of 71Kg
Kudos, man. Back in 2010 I went from 106 kg to 85 kg in six months. When I was losing weight fastest it was at roughly the same rate as you, around 6 kg/month. That was before I started exercising regularly, so I plateaued before reaching my goal of 80 kg. Yes, if you maintain the same routine for a long time your body adapts and it takes longer to lose the same weight.
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Anonymous 15/11/24(Tue)18:12 No. 18655 [Reply]

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I'm gonna sound like a fucking autist, but why can't I see any progress after two months of going to the gym? I try going twice or thrice a week and use 6-7 machines (T-bar, chest fly, biceps curls etc). I usually do 3-4 reps. After, let's say, 40 mins I do 15-20 mins cardio. I just don't see any change whatsoever on myself. Where do I fuck it up?

2 posts omitted. Click Reply to view.
Anonymous 15/12/14(Mon)16:24 No. 18698

You're doing what a lot of idiots do when they get a gym membership. They get one and just go, without doing any research. They hope that just by going to the gym, they'll magically come out stronger. Maybe by just reading the machines!

Fuck that shit.

The gym is a tool, and like any tool, you've got to know how to use it or else you'll just be flaying around like a retard.

First, find a fucking program. T-nation, Askmen, starting strength, that guy who took the maximum effective dose of steroids and then injected extra steroids in his muscle groups to be sure. Where ever. A shitty program you like is better than a good program you don't care about. A good program has three things.

1. It has a progression. Even if you go backwards sometimes, you go forwards overall.
2. It has purpose. Strength, aesthetics, athletics, explosiveness.
3. It has a final goal, or in the case of an advanced program, It is explicit that there is no final goal. An example is starting strength, once you fail twice in a row, you're done with the program.

Then fucking run the program. Don't fucking quit the program unless one of three things happen
1. You reach the goal of the program
2. Your goals change. Like, you start a new sport that is no longer compatible with your program. You can only do this once a year, or else you're just program hoping like a retard.
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Anonymous 16/02/20(Sat)11:21 No. 18848

"Cardio first" thats bs. It's more about preference. There are no "set rules" to this game. It's not ONE THING that works for everyone.

Anonymous 16/02/22(Mon)16:47 No. 18852

Read the fucking sticky, you idiot!

The Revolutionary A7X Diet Anonymous 16/01/21(Thu)18:26 No. 18761 [Reply]

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Having a tough time sticking to that New Years Res? Have you been yo-yoing up and down in the pounds department, just struggling with weight your whole life? Want to get yourself beach-body fit for the upcoming summer months? Well my friends, after hours of scientific research and study, the dietary specialists at Metalsnob.net are confident we have ultimately found the golden key to weight loss.


>Eat whatever you want!

>Skip leg day!

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>But uses aversion therapy so you won't want to do the above anymore! If you had willpower you wouldn't be a whole hog eating whole hogs every week, so why not try The Revolutionary A7X Diet? You got nothing to lose but your beer belly.

/plg/ - powerlifting general Anonymous 15/08/23(Sun)14:44 No. 18464 [Reply]

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I'm from 4chan /fit/, but 4chan is down and 8chan has been unindexed due to child abuse, so I ain't going there...

Does anybody want to talk about powerlifting and weight lifting?

Do you use a belt? Highbar or low Bar? Stats?
I literally have never heard of this site before so I wanna know your guys stats.


1 post omitted. Click Reply to view.
clothing Anonymous 15/09/27(Sun)18:37 No. 18526

time for winter training clothes

just saying.

Anonymous 15/12/14(Mon)16:41 No. 18699

If you're interested in powerlifting, and bodybuilding, you can try powerbuilding.

The basic idea is to train like a powerlifter for 9 months of the year, with some accessories geared towards aesthetics, and then train bodybuilding for 3 months of the year for your competition.

The book "Destroy the Opposition.", which is in the sticky, is about how it works, although it's not a program book. Reddit's /r/powerbuilding is pretty good for programming.


Marc 16/01/08(Fri)02:13 No. 18731

Most PLing should have volume blocks anyway. Half the difference between a volume block and a hypertrophy block is how much you're eating. Add a couple glamour muscle accessories and you're good.

Intro to Project Shred, Dieting Mistakes Majora&!USAFkKNN2Y 15/12/17(Thu)04:46 No. 18706 [Reply]

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Uploading a 12 week Project Shred journey
Past dieting mistakes and a story on how I looked like I got out of a concentration camp with abs to a better educated approach to dieting.


Anonymous 15/12/20(Sun)20:06 No. 18711

Thanks, will this be an ebook or a youtube series

The Ketogenic Diet 14/12/01(Mon)08:42 No. 16691 [Reply]

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Hey /fit/,
After reading up on the ketogenic diet, I've come up with a couple of questions and qualms about it.
I know a couple of you here are firm adherents to the keto diet, so can you explain these please?

1- The brain works on glucose, and will have no substitute. Your body metabolizes the fats into ketone bodies, which can cause ketoacidosis if unmonitored. This state of constant mild hypoglycemia, I'm sure, leads to defects in mental function (named the "keto-mind-fog"). This is not as unsignificant as websites would have you believe, such a mind-fog would be devastating for people whose jobs require high mental output.

2- A high-fat diet means chylomicrons, VLDL, LDL, and HDL; bubbles of lipids and lipoproteins in your bloodstream, transporting the fuel to wherever it is needed. The problem is, a high LDL amount is linked and causative with vascular diseases like atherosclerosis. Conversely, a high HDL is linked with a reduction in such diseases. The function of HDL is to bring fats back to the liver to be metabolized during the fasting/hunger state. Does the (presumed) increase in HDL make up for the increase in LDL? Is it even safe to have so much lipids in the bloodstream to begin with? A high fat diet increases the expression of inflammatory mediators, which leads to all sorts of health problems, and also causes insulin resistance (the pivotal point of developing metabolic syndrome).

3- Besides supplements, you can only get a certain percentage of necessary micronutrients from a ketogenic diet, like minerals, folic acid, fat-burning phytochemicals like adiponectin. Also you consume a low amount of dietary fibre. Diets rich in fibre have been shown to reduce the risks of breast and colonic cancer. While red meat (especially the processed kind) has been shown to do the opposite. Is this trade-off for better physique/weight loss favorable?

4- Just making your portions smaller (calorie counting) combined with regular exercise should work with everyone (unless they have a medical condition - though I cannot think of any). Why should people try to adapt to such a drastic change in eating routine? It might be useful from a public health perspective to promote this in countries like the US where people drink sugary "soda"s to oblivion, but the Mediterranean diet provides a much better (though perhaps not as efficient) alternative in terms of overall nutrition. Wouldn't it be better to remove simple carbohydrates (like potato starch or simply sugar in the form of sweets, chocolate bars, etc.) from the diet in such countries?

Please don't get angry with me, I'm just trying to find out if there is something I've missed.

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Anonymous 15/11/12(Thu)16:18 No. 18630

Here is a free book that critiques keto.

Really the best argument for ketosis is "fat-adaption". However fat adaption also implies developing carbohydrate intollerance.

Anonymous 15/11/24(Tue)23:49 No. 18656

Wasn't that site written by some vegan advocate?

OP, keto isn't bad, but I definitely suggest that you eat it with the long term in mind rather than eat it on and off just to lose weight. I'm going to use some broscience, but it works for me, and there are studies out there you could cite. Keto is not intended for performance sports, even if you use cyclical or targeted carb loading. It simply doesn't fill up your muscle glycogen sufficiently fast, and any high intensity activity will begin to catabolize your muscle. A lot of keto's weight loss comes from 1. taking out water weight, 2. controlling appetite. The latter is probably the most important part of keto and why it works so often, especially for the diagnosed obese. I find that on keto, I don't think about food quite as much, although I'm pretty sure the "more energy off of fats deal" is pretty much placebo. You won't feel weak or foggy after you're fat-adapted (it can take up to 3 weeks for this to occur), but you certainly will not have the same amount of energy as if you were eating maintainence.
Blood panels typically turn up okay once you are fat-adapted, I would say blood panels may be of the least concern because keto typically makes you consume slightly more fats and proteins (to retain muscle) and simply cut out carbohydrates whilst replacing it with fibrous vegetables. This reduces LDL while increasing HDL, and triglycerides go way down. You shouldn't be eating significantly more saturated fats than before. The most scary palpitation I got was when I was running a 10k and got potassium deficiency from the amount of sweat I was losing. You need to make sure you are supplemented, which is the main hassle of keto - consume more than enough sodium and potassium.

Typically the good parts of keto comes from making portion control quite easy and reducing controlling leptin. In my opinion, those who claim "insulin resistance" or "muh ketones" are ignoring the fact that dropping carbs down to about 100g a day can do just the same (and consuming more whole grains/fiber/low GI foods). IR, however, has less of a negative impact in keto dieters due to the fact that very little glucose is consumed anyway, only some are created by metabolizing fatty acids and most energy composed by excess ketones.

My main concern is that ketogenic diets are displayed as "the diet" which leads to a lot of cycling and "bulking and cutting" which simply eliminates any positive effects of ketosis. Ketosis can be done, but you definitely should be braced for the long run, lest you want to gain weight back and then some.

Mike rashid peter 15/12/16(Wed)11:33 No. 18701

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i need mike rashids overtraning program

Anonymous 15/12/12(Sat)19:27 No. 18691 [Reply]

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https://m.youtube.com/watch?v=CcEZeL5KKUs can we get a ylyl workout addition?

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Anonymous 15/12/12(Sat)19:34 No. 18695

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Anonymous 15/12/12(Sat)19:36 No. 18696

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Anonymous 15/12/12(Sat)19:37 No. 18697

That cal? In the pic

Its what you eat not how much. 15/11/12(Thu)16:26 No. 18631 [Reply]

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The site cronometer.com predicts future weight solely on macro nutrients rather than calories.
The argument goes that calorie counting only works short term, and eventually something is going to have to crack. However the evidence shows that people who eat the proper types of foods over a long period of time will end up at a normal weight.

It makes these predictions through the BMI modeling done in this study. http://www.tbiomed.com/content/9/1/43

what pills to buy on ebay fatlaxative 15/09/28(Mon)00:24 No. 18528 [Reply]

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what the ***** works

where can i buy it.

i get spas needles up my bum all day. i need pills that work. that the beekeeper hasn't got antidotes for.

The Fool Proof No-Fail Guide to Flexible Fat Loss maceyballs 15/09/15(Tue)23:16 No. 18503 [Reply]

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Does any one have this book? would appreciate it mega time been looking for ages

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