Fat Loss, Monitoring Biometrics for Recovery
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- Excerpts from our longer Q&A Episode. Sully talks about fat loss during training and the use of fanzy gizmos to monitor our progress through the Stress-Recovery-Adaptation cycle.
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I'm intrigued by the quote on the board, "How you feel is a lie"..... Had two fitbits and I'm glad to hear they aren't needed. They were a nuisance.
Good advice, I have put on weight with training in the last year and have to keep changing my perception to focus on building strength.
Lost over 100 pounds a few years ago. Got down to 185. At 58 discovered starting strength and began barbell training. I am now about 230. It just feels different carrying this weight. But I am deadlifting 315 for a set of three. Squating over 300 for sets of three.
Digital grip strength dynamometers are cheap enough on Amazon. I rely on one to confirm recovery from day to day. After a max effort day grip strength can be 25% lower. Usually it recovers within a day or two.
I was hoping the answer to this question would reveal the strategy for controlling excessive bodyfat accumulation as one progresses through months and years of training. Understandably some fat will build up due to the calorie surplus required. If we aim for something like a weekly weight increase of 0.25-0.5 pounds and if we assume that perhaps half of that will be fat, clearly after say, a year’s training, 12 pounds of weight increase could be fat. What is the strategy for keeping the fat build-up under control? Should we undergo a period of calorie deficit each year, say for 3 months, aiming to lose a pound per week and accept a consequent reduction in strength?
Not at all. When the LP is over and gains come SLOWLY, the calories (including the carbs and fat) can be backed down correspondingly. Most people put on weight (including some fat) during LP and early intermediate phases, when strength is growing more rapidly. Once established as intermediate trainees, a reduction in calories and the addition of conditioning work will trim the fat, and this will usually accompany continued intermediate-rate gains _in strength_. That has been our experience. I eat a lot less than I did as a novice or intermediate, and I'm still getting stronger little by little (or at least I was, before my c7 misadventure). Thanks.
@@GreySteel Thank you very much for replying, I really apppreciate it. When at the stage when gains are slow is a slight calorie surplus still needed or would you recommend striving for input/output to be in balance? I have a few pounds of fat I would prefer to lose (say 8-10). If I were to maintain a slight deficit for a few weeks would I likely see a drop in strength typically or, being at the slow gains stage, not see much of an impact?
Does The Barbell Prescription go into diets at all? Waiting for it to get from amazon. Or can you recommend any other books that talk about healthier eating for weight loss for those of us over 60?
There's some guidance in the book about it, AND we're working on an online course/program called "Eating Grey Steel." Stand by. :)
No Whisky? Told Whisky was keto
👹🙏
First!
Get strong in the gym, get lean in the kitchen
@@K4R3N Correct -a-mundo.
Decrease fat, increase carbs? That might be good prior to a workout for glycogen levels but not great for insulin resistance overall... 😉
You do understand we're talking about a relative contribution to total caloric intake and not a maximization or minimization of either, right? And of course we always consider the individual. And we didn't even discuss the role of the training itself on insulin resistance, nor the timing of meals, which is critical. Things are complicated.
@@GreySteel of course things are complicated, hence the wink. But, as you've previously said, not all calories have the same effect. We're complex beasts, and simple calorie counting doesn't really reflect the reality of how our body deals with them.
@@davidpenfold How it deals with them...and how it uses them. Strength trainees need all three macros, but they need carbs more than they need fat.
0:20 ...but he didn't *ask* for/reg. 'weight loss'; he specifically asked for/reg. *fat* loss, esp. a "few pounds"... Just sayin'...