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Sunday, April 19. 2015
Most exercise is a terrible and inefficient way to lose weight if you are too heavy or fat. Just think about it: A four-five mile high-speed walk will barely burn off the calories in a donut, muffin, or bagel (with the cream cheese, add another few miles). You would have to walk all day, every day, to lose weight.
Remember, all carbs=sugar and yes, that includes the carbs in beans, peas, corn, carrots, potatoes, yams - all the high-carb "veggies." We feed those things to farm animals to fatten them for slaughter. Some people get wacky about sugar, but human digestion turns all carbs into plain sugar so there is lots of physiological ignorance out there about "complex carbs" and so forth. So-called "complex carbs" just get turned into sugar more slowly.
Nature designed us to love carbs because nature expected us all to be poor and half-starving on the African savannah. If you have excess fat which bothers you or slows you down, you do not need hardly any carbs. You do need some fatty meats, though, or other fats like olive oil.
If happy with your physical condition and level of conditioning, please ignore all of this.
I've been following Bird Dog's fitness renewal program which is not designed for weight loss but to convert fat weight to muscle weight, and I approve of it. A bonus of that sort of high-intensity program (which I have done for a few months in the past to rapidly get back to fighting condition after periods of relative sloth, such as after childbirth, to get back my 28 year-old weight and fitness) is that it can help a fellow survive a male's almost-inevitable MI by building up collateral cardiac blood supply.
While high-intensity work-outs will burn fat (but only if on a carb-restricted diet), the main things they build are aerobic capacity and endurance, agility, a feeling of youthful vigor, and muscle fitness if not muscle power. Those are all good things. (Gross muscle power development - body-building - requires heavy lifting instead of reps and is more about appearance than fitness. A harmless hobby for some.)
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[A] low-fat vegan diet leads to significant weight loss, without requiring dieters to restrict calories, portion sizes, *or carbohydrates*, or even to exercise. In a controlled trial conducted by PCRM’s Neal Barnard, M.D., Gabrielle Turner-McGrievy, M.S., R.D., and Amy Joy Lanou, Ph.D., along with colleagues at Georgetown and George Washington universities, overweight women lost an average of 13 pounds in 14 weeks. They also trimmed two inches off their waistlines and an inch off their hips. The study is reported in the September 2005 American Journal of Medicine.
The vegan group’s weight loss—about 1 pound per week—is similar to that seen with low-calorie diets, but occurred with no limits on calories, portions, *or carbohydrates*.
[D]uring a second laboratory visit. Each participant had a glucose tolerance test, which meant drinking a syrup containing 75 grams of glucose, followed by blood tests every 30 minutes. Before the study began, the testing had shown a predictable rise in blood sugar over the following three-hour period. However, after 14 weeks on the vegan diet, the tests showed a noticeable change. The participants again drank 75 grams of glucose, but the average blood sugar rise was much more modest. The reason, apparently, was *an improvement in insulin sensitivity that caused their cells to be able to pull glucose out of the bloodstream much more quickly*.
Weight loss, meet health. More:
[A] new study shows that vegan and vegetarian dietary patterns can result in more weight loss than those that include meat *without emphasizing caloric restriction*. The study, “How Plant-Based Do We Need to Be to Achieve Weight Loss? Results of the New Dietary Interventions to Enhance the Treatments for Weight Loss (New DIETs) Study,” also emphasizes the importance of incorporating low-fat and low-glycemic index foods. Results of the award-winning study are being presented today at a special session of The Obesity Society (TOS) Annual Meeting at ObesityWeek 2013 for the five finalists of the TOS Ethan Sims Young Investigator Award.
The reason for greater weight loss in the vegan and vegetarian groups remains to be studied, but may be due to *changes in macronutrient content as macronutrients (percent kcal) were found to be significantly different across groups, with the vegan group having the lowest saturated fat*. In addition, participants in this study most likely ate fewer calories as a result of the dietary changes they made to consume more vegan or vegetarian meals.
Veganism and vegetarianism are simply fad diets. They are marginally good for you providing you consume supplements to provide what they lack. Why???? Why not simply eat food and enjoy it, including meat? I'm stumped. I assume that the ONLY reason a vegan chooses to be a vegan is so they can tell everyone they are a vegan. Like that old joke: how do you know if somene is a vegetarian/vegan? Wait ten minutes and they will tell you. Most vegans/vegetarians are female as are most anorexia. Why? It is obvious we were intended to be omnivorious.
Breathing doesn't help you lose weight. That's just a myth. You can breath 24 hours a day and not lose a pound.
And then there's the drinking water canard or the sleeping well myth.
While breathing in moderation won't hurt you much, rest and hydration are foolish fads.
That last bit about strength/weight training is confused.
Gravity is the ultimate in sports equipment. It's always there. Picking up heavy weights against gravity is an excellent way to build a lot of qualities without the joint injuries caused by repetitive motion like running.
Exercise with weights that you can only move 3-5 times, and you will build strength - and after you hit your existing muscle's potential, you will build muscle mass.
Use weights that you can move 10-15 times, and you will build "endurance" - the muscle's ability to work without oxygen.
Using weight that falls between these - something you can move 5-10 times - generally increases muscle mass more while increasing strength moderately.
There are subtle effects as well related to improved neurological recruitment of muscle fibers and improved work capacity (your muscle cells get more efficient at burning fuel and more tolerant of the waste products). Even using light weights for 10 or more repetitions seems to "reset" your muscles such that the maximum weight you can heft goes up. This is why strength training often cycles between strength and endurance phases.
We now know that almost any activity that gets you breathing heavy for at least 40 minutes has an impact on your metabolism - whether the quality you seek to build with that activity is strength, mass, or endurance.
Cellulose is a carb. Cellulose is not converted to glucose by the human body. Therefore, "human digestion turns all carbs into plain sugar" is false. In truth there are many simply sugars and very many complex carbs the body can't digest at all.
I think you are referring to non-digestible fiber. I would assume you would understand what "non-digestible" means. One of my nieghbor kids used to eat sand out of the sandbox. I can still remember his mothers comment when I told her, "he will shit it out". I just shook my head at her stupidity. And yet she understood "non-digestable".