What are the long term effects of a high protein diet? Well, a study seeked to find out. check this out:
BACKGROUND: Evidence that high-protein diets are an effective strategy for the maintenance of long-term weight loss is limited. OBJECTIVE: The objective was to determine the efficacy of a higher protein intake on the maintenance of weight loss after 64 wk of follow-up. DESIGN: Seventy-nine healthy women with a mean (+/-SD) age of 49+/-9 y and a body mass index (in kg/m2) of 32.8+/-3.5 completed an intensive 12-wk weight-loss program and 52 wk of follow-up to compare the effects on weight-loss maintenance of a high-protein (HP) diet (34% of energy) or a high-carbohydrate (HC) diet (64% of energy). RESULTS: Mean (+/-SD) weight loss was not significantly different between groups: (HP: 4.6+/-5.5 kg; HC: 4.4+/-6.1 kg). Protein intake (g) from dietary records at 64 wk was directly related to weight loss (P<0.0001), accounting for 15% of the variance. Protein intake as a percentage of energy was also related to weight change (P=0.003), accounting for 10% of the variance. In the upper tertile (88 g protein/d), weight loss was 6.5+/-7.5 and 3.4+/-4.4 kg (P=0.03) in the 2 lower tertiles, respectively. This difference did not translate to a difference in central fat loss between groups. Lipids, glucose, insulin, C-reactive protein, and homocysteine all improved with weight loss and were not significantly different between groups. HDL cholesterol rose by 20%. Higher serum vitamin B-12 was observed in the HP group, and folate concentrations were not significantly different between groups. CONCLUSIONS: A reported higher protein intake appears to confer some weight-loss benefit. Cardiovascular disease risk factors, biomarkers of disease, and serum vitamins and minerals improved with no differences between groups.
http://www.ncbi.nlm.nih.gov/pubmed/18175733?ordinalpos=18&itool=EntrezSystem2.
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How to exercise when you have Diabetes Type 2? To answer that question a little background first. As you know with diabetes type 2 you have high blood sugar. From time to time you measure your blood sugar and it sores about 300 and even 400 plus. That is worrisome. So the strategy to manage Type 2 diabetes is to keep the blood sugar at lower levels. There was one time I had a blood sugar level of probably over 300. So i embarked on lowering that. Here is what I did. I measured my blood sugar before I exercised. It was at 300 plus. I then exercise for 15-20 minutes. Then measured my blood sugar again. It was now down to about 180 or so. I can’t remember the number but it dropped. Keep in mind that as a diabetic you should be exercising every day to maintain healthy blood sugar levels. We don’t need legs falling off or people going blind because of simple mistake in diet and exercise. So for type 2 diabetes you need to ensure you are exercise consistently. What did I do for that exercise? I rode a stationary bike. If my blood sugar goes down after 20 minutes of bike riding how much would it go down after intense training.
Why might you lose weight you don’t know about? That is a great question. Below you will find some things to look at in your life that might cause unexplained weight loss. Why might you lose weight when you are not trying? Here is a list of reasons:
- aids
- cancer
- depression
- chronic diarrhea (quit laughing, its not funny)
- drugs
- Eating disorders
- infection
- malnutrition
- Diabetes
- smoking ( don’t start smoking to lose weight! good heavens) http://www.nlm.nih.gov/medlineplus/ency/article/003107.htm
The above lists some reasons for unintentional weight loss. What are some reasons that are unexplained?
There are various various you could be losing weight very fast. One is you have diabetes. A while back a well know doctor (not really well known but it sounds better, but he is a doctor) said that you can lose up to 500 kalories a day through your urine when diabetic. Why might you lose weight fast during diabetes? That extra 500 Kcal can help, but I am not sure if that is the full reason. I know for myself over the last couple months I had lost over 20 pounds. It was interesting that I lost that. I think it is diabetes related although it has not been confirmed that I have diabetes.
How many time have I said to exercise with high intensity stuff rather than this long drawn out crap like running 40 minutes. One reason to exercise with shorter training methodologies is because using shorter bursts does seem to carry over to aerobic stuff as well. I would say quality of life is keeping that spring in your step and doing other stuff like that if you want rather than getting those old kreeky knees from long distance running. I came across this abstract please read it. It is from pub med.
The development of power lies at the foundation of all movement, especially athletic performance. Unfortunately, training programmes of athletes often seek to improve cardiovascular endurance through activities such as distance training that are detrimental for the performance of power athletes, rather than using other means of exercise. Performance decrements from continuous aerobic training can be a result of inappropriate neuromuscular adaptations, a catabolic hormonal profile, an increased risk for overtraining and an ineffective motor learning environment. However, long, sustained exercise continues to be employed at all levels of competition to obtain benefits that could be achieved more effectively through other forms of conditioning. While some advantageous effects of endurance training may occur, there are unequivocal drawbacks to distance training in the power athlete. There are many other types of conditioning that are more relevant to all anaerobic sports and will also avoid the negative consequences associated with distance training.
http://www.ncbi.nlm.nih.gov/pubmed/17190535
Think quality of life. Think about quality of life when you exercise not just ow far I can run. When in real life do you need to be able to run 40 minutes straight unless you are running for a marathon or something like that.
I should emphasize that a person does not always lift to the max. There is a flow. I don’t know your qualifications. But if you look at the teachings of the NASM there is a place for low weight lifting. But that is at the beginning to prepare and adapt the muscles. So you are right in that the NASM does agree with you to some degree that there is a place for lower level lifting. It is periodization.
There is a weight lifting spectrum that spans from light to heavy weight. Depending on what you do will deliver the results you need. If you are on the heaviest spectrum you do not get huge. You get stronger. Those two are different. At the heaviest you are working the neuromuscular system sygnificantly. Then on the other side of things is lifting really lite. This is to build endurance and it also will not get you huge. But right in the middle is the prime zone for hypertrophy or muscle growth. Usually women don’t need to worry too much about this.
If you approach weight loss from three standpoints life is much better. First, lose weight. Second, Better your life. Third, look good. By lifting really heavy you can accomplish all three goals. Remember that you don’t really get ripped by just lifting weights. You get ripped by losing fat around your muscles. What gives a better six pack? Crunches and eating what you want, or a good diet and exercise. The point is that defined muscles will not happen unless you lose the fat around them.
One of the classic signs of diabetes is unexplained weight loss which is what has happened to me. Over the course of about 1-3 months it seems like I was down to 260. Somehow I lost weight. My heighest weight was at about 275 lbs. My mother’s doctor told her that you can lose as much as up to 500 calories a day in your urine. That has to be what is happening. Anyways I have a book called will power’s not enough. It talks of ways to break addiction. You need to stop cold turkey. I just wonder how that applies to me since if I stop eating cold turkey I will die. Realistically my addiction is more towards bad food like pizza etc. My overeating and lack of exercise is probably what caused my predicted diatebetes. But I have no official test on that yet.
Have you read my post from a while ago where I talk about dealing with the psychological reason of weight loss? If not check it out. I did not even follow my own advice and I feel like I am in the same place as when I wrote that article. I have actually started and failed in that short amount of time. I am addicted to food. And it is possibly literally killing me. I probably have diabetes 2 by now. I am overweight and not progressing like I should. I feel like it is time for me to really set some goals and deal with the addiction part of this problem. This has been a bear to overcome.
So my recommendation is that you solve the mind which will in turn get you exercising and eating write. I hope to have some program to report on.
IF you are wanting to lose weight you must, I mean must lift weights. Look at it from the standpoint of maintaining you muscle mass which burns fat. Also look at it as though you are trying to build muscle too. Here is your tip. Don’t lift sissy weights like benching 5 lbs. Lift heavy and do core exercises. I mean core exercises as in squat, bench. These burn alot of calories because of all the muscles involved and the heavy weight lifted. That is your weight loss quick tip.
