msommer
Footballguy
Maybe one of them doughnutsMaybe a cushioned seat cover or put a towel down?
Maybe one of them doughnutsMaybe a cushioned seat cover or put a towel down?
Thought occurred to me. Actually just went on amazon and it turns out this must be a common complaint because they sell a bunch of seat cushions, picked one up, will arrive tomorrow, just in time for my next 10k attempt!Maybe a cushioned seat cover or put a towel down?
Yesterday was 30/31 for the 2 minute intervals. For like a 5K it's generally in the 26-28 range. That said, my technique has been honed solely by watching youtube videos so there is a high chance I'm doing it wrong. That said, I'm 6'6" so I'm not 100% going to buy the long legged excusesDamn, nice. I'm so out of shape.
What's your S/M? I'm going really slow. My muscle memory is telling me to be really slow on the release, and I've been in the 20 range. I read an optimal stroke rate is more like 25-30. I have long legs, that's tricky for me.
Depends if it is a load bearing wall.Asking for a friend: how many calories do you think there are in one wall of a Gingerbread house.
With icing.
Just not enough days in the week to get all this calorie shredding in!By the way, my knee is totally healed up. Feels 100%. So we know the rowing won’t aggravate it which is great news. Once this challenge is over I’ll start figuring out how to rotate the two; also want to work lifting back in 2 days a week. Maybe 2 runs, 2 rows, 2 upper body lifts each week.
Mmm, doughnuts.Maybe one of them doughnuts
Elliptical....By the way, my knee is totally healed up. Feels 100%. So we know the rowing won’t aggravate it which is great news. Once this challenge is over I’ll start figuring out how to rotate the two; also want to work lifting back in 2 days a week. Maybe 2 runs, 2 rows, 2 upper body lifts each week.
Well done. And thank you for leaving town for a bit so I can catch up. Not that it’s a race, we just need to get there by 12/31. But your long rows and lead have definitely helped motivate me a bit. Towards the end of this challenge I’ll work some more on sprinting and speed; right now the focus is distance and prolonged cardio. Sunday may be the 10k push...December 5 Row: 7,500 in 30:56
Total distance so far: 34,481
Fly back to the land of my youth tomorrow AM with the fam (first plane ride for the 18 month old, weeee) so things are going to get dicey over the upcoming week. Apparently the YMCA has a couple rowing machines so hopefully I can manage to sneak away a few times to get some meters in. Otherwise, I will have some catching up to do upon my return. G'luck with getting to 10K @Otis it's a grind.
I generally try not to, but this week I am currently at negative points including the weeklies...that's not something to emulate. Might be a bad week.
Not sure how you connected those dots, but there’s no good reason to believe VLC diets are better at controlling FLD than others, independent of their effect on weight. On the contrary, there’s a slew of rare diseases with fatty liver that are managed with low fat diets. Moreover, prolonged starvation metabolism promotes fat deposition in the liver.Not a landmark study but very important.
https://www.jci.org/articles/view/134165
Goes some distance towards connecting dots about fat storage and heptatic effects that drive them. If you cross this with the effects driven by certain diets (keto) you could begin to perhaps understand response rates.
Quick summary would be fatty liver drives an uptake of glucose to fat storage.
Implication might be that those with NAFLD or just straight FLD should lean towards low carb and others can take a more measured approach. Of course that would take more study.
I'm not looking at rare diseases. I'm looking at a bunch of fat people wondering why they stay fat.Not sure how you connected those dots, but there’s no good reason to believe VLC diets are better at controlling FLD than others, independent of their effect on weight. On the contrary, there’s a slew of rare diseases with fatty liver that are managed with low fat diets. Moreover, prolonged starvation metabolism promotes fat deposition in the liver.
Sure. But losing weight is the key - it doesn't matter how they get there. You suggestion that fat people with FLD err towards low-carbohydrate diets isn't evidence based, nor supported by the article you linked. The science is still evolving, of course, but here is what the guys who actually treat fatty liver have to say on the matter:I'm not looking at rare diseases. I'm looking at a bunch of fat people wondering why they stay fat.
Lifestyle modification consisting of diet, exercise, and weight loss has been advocated to treat patients with NAFLD. The best data generated to date demonstrate that overall weight loss is the key to improvement in the histopathological features of NASH. In a meta-analysis of eight randomized, controlled trials (RCTs), four with posttreatment histology, those adults who were able to lose at least 5% of body weight had improvement in HS, whereas 7% body weight reduction was associated with NAS improvement.(135) These data have been supported by a more recent 12-month prospective trial with paired liver biopsies in 261 patients.(136) In this trial, a dose-response curve was demonstrated wherein the greater the degree of weight loss, the more significant the improvement in histopathology such that 10% weight loss was associated with improvement in all fea- tures of NASH, including portal inflammation and fibrosis. However, it is important to note that those patients losing 5% body weight stabilized or improved fibrosis in 94% of the cases. Unfortunately, only 50% of patients were able to achieve at least a 7% weight loss at 12 months in this trial.
Compliance with a calorie-restricted diet over the long term is associated with mobilization of liver fat and improvement in cardiovascular risk.(137) The specific macronutrient composition of the diet, over months to years, appears to be less relevant than the end result of sustained weight loss. Prospective trials comparing vari- ous macronutrient diets in NAFLD patients are limited by a lack of sufficient power as well as pretreatment and posttreatment histopathology. Data suggest, however, that decreasing caloric intake by at least 30% or by approximately 750-1,000 kcal/day results in improvement in IR and HS.(138,139) The Mediterranean diet (higher in monounsaturated fatty acids) has also been studied in comparison to a high-fat, low-carbohydrate diet for 6 weeks and, although there was no change in weight loss, MRI results showed significant improvement in steatosis in the Mediterranean diet group. Ultimately, rigorous, prospective, longer-term trials with histopathological endpoints are required before recommendations related to specific macronutrient diets can be made.
okSure. But losing weight is the key - it doesn't matter how they get there. You suggestion that fat people with FLD err towards low-carbohydrate diets isn't evidence based, nor supported by the article you linked. The science is still evolving, of course, but here is what the guys who actually treat fatty liver have to say on the matter:
No need to get defensive. I said nothing about the SAD/CICO. The info I provided is the consensus statement from hepatologists who have actually looked at the data for dietary management of FLD.ok
Like I said it was an interesting study that points to why glucose uptake ends up with additional fat deposits. They fed these people with what I suppose you would call low fat CICO standard type diets.
I had forgotten you are on the SAD/CICO bandwagon, I should remember not to engage you and won't in the future, thanks.
I'm sorry I've threatened your e-expertise, but I don't want non-scientists reading your post and using it as impetus to jump on the actual bandwagon of low-carbohydrate dieting. If bringing medical guidelines and evidence-based information contradictory to your biases makes me unworthy of engaging, so be it. But please try to read and understand your links a little better before posting them as gospel.After baseline testing was completed, 7 subjects in the Obese-NAFLD group participated in a supervised weight loss program, supervised by our study dietitian and behavioral psychologist, involving weekly individual dietary and behavioral education sessions with all food provided as packed-out meals. The macronutrient content of the diet was comprised of ~50% of energy as carbohydrate, ~30% as fat, and ~15% as protein.
Just watched the video. A much better framework for nutrition than most of the en vogue diets.Elegant Diet
@Otis, this is a MUST WATCH for you (and everyone else in here). It's 8 minutes.
@MAC_32 will love it since he's been screaming this forever.
Plastic surgery is probably the easiest. Maybe an amputation and a nose job?Lots of serious business in here. Just wish there were some definitive info on how I could lose 30lbs and be handsome.
kthxbai
I like easy, but I’m not a plastic surgery kind of guy.Plastic surgery is probably the easiest. Maybe an amputation and a nose job?
Well, you don’t seem to be a diet and exercise kinda guy either.I like easy, but I’m not a plastic surgery kind of guy.
You must be fun at parties.Well, you don’t seem to be a diet and exercise kinda guy either.
Can't stand parties.You must be fun at parties.
In fairness, I exercise almost every day now. But yeah, I like to drink and eat bad stuff.
So true. The fact that I'm finally actually exercising regularly for a few years now is great. And only recently have I added a cardio routine. But it was years of neglect to get to where I am, and it may take just as long to get out. I feel good about the path I'm on. I'd rather be at my goal today, but I'm ok heading there slowly.Can't stand parties.
I'm glad you're moving towards a healthier lifestyle. It really isn't rocket science.
It took years of bad habits to get where you are today - don't expect to turn it around overnight.
Nice work hack - keep it up.125 floors on stair master in 30 min and some full body work mixed in
as of two weeks ago I’m below 200 consistently for the first time in 20 years. Hovered at 205 to 210 forever...couldn’t ever do it until now.
Lezzzzzzzxx Goooooooo!
Say what now?You did to understand what triggers your body to burn fat.
I should drink vinegar???
Totally craving a big salad with oil and vinegar dressing today. Will make that happen.I don’t take it straight because it is not good for my teeth but I opt for vinaigrette dressing on salads. You can also use it in more every day cooking. It is definitely an underrated condiment, in my opinion.
How to cook with vinegar
Types of vinegar
That looks like a great workout. If you consistently do this, you're going to get in a much healthier state.December 8 Row: 10,513 (46:37)
Total distance so far: 39,235m
46:37; average HR 141; max HR 165; something between 663-720 calories burned
First 10k in the books. Wanted to go a bit longer but we’ve got family stuff to get out to. Felt pretty good. Still hacking up a lung with this head cold and cough which makes it a little more challenging. Can’t figure out the right calories burned — Strava says 720, the erg machine says 663 after adjusting for my weight. Either way a good workout.
Also interesting to me that my max HR is identical to my last row, and my avg. HR is roughly the same too. Seems like it's a good max HR--according to that formula (220-your age), my max should be like 177, and my target HR range should be 100-150. So, seems like these are good workouts. I should probably start trying to do a 10k every day. Don't so how I could NOT get into great shape that way, even if I'm not perfect with my diet.
I am in trouble.December 8 Row: 10,513 (46:37)
Total distance so far: 39,235m
46:37; average HR 141; max HR 165; something between 663-720 calories burned
First 10k in the books. Wanted to go a bit longer but we’ve got family stuff to get out to. Felt pretty good. Still hacking up a lung with this head cold and cough which makes it a little more challenging. Can’t figure out the right calories burned — Strava says 720, the erg machine says 663 after adjusting for my weight. Either way a good workout.
Also interesting to me that my max HR is identical to my last row, and my avg. HR is roughly the same too. Seems like it's a good max HR--according to that formula (220-your age), my max should be like 177, and my target HR range should be 100-150. So, seems like these are good workouts. I should probably start trying to do a 10k every day. Don't so how I could NOT get into great shape that way, even if I'm not perfect with my diet.
How can I put this delicately. My wife has complained for a few months now that my ribs are “pokey” now that I’ve lost so much weight when we adult wrestle.Guys? I was putting on my workout clothes this morning and noticed...my ribs! It turns out they've been right there the whole time! Now they're just more noticeable.![]()
Awesome thanks. Now I understand what the MAF thing is — that is helpful. I may have to give that a try.That looks like a great workout. If you consistently do this, you're going to get in a much healthier state.
Couple things to consider, however:
1) This will not necessarily help you lose a lot of weight. Yes, you will lose some additional to start, but that will plateau after a little bit. With these workouts, your appetite will increase (yes, even yours). That's normal and to be expected with a workout with those HRs above.
2) That said, you should keep this up as getting your HR up like that is healthy for you. The time you spent (46:37) is a good time. Consider some days trying to go slower and for longer if possible (I don't row so I don't know how all it works).
3) At some point, if you really want to lose weight with the above, consider reading about MAF training. Based on those HRs above, even though I'm only aware of how it's used in running, I can't imagine that you can't do the same thing with rowing. You calculate your MAF HR (for you, probably 135?), and then you do your entire row keeping your HR between 125-135 the entire time. You don't go over. If you need to slow down your rows as time passes to keep it at 135, that's what you do. What it does is teaches your body to burn fat instead of glycogen. It takes a while to see changes, but it's very likely to work. In contrast to #1 above, it WON'T increase your appetite and you are likely to lose more weight this way and decrease any risk of injury as well as the rowing will be "easier". Something to consider and I'm happy to link more to this (at least from a running perspective) if you're interested.
Good work, though. Keep it up.
MAF overviewAwesome thanks. Now I understand what the MAF thing is — that is helpful. I may have to give that a try.
First of all, congrats!!Day 7/100
Weird, weird day. Today was Christmas decoration day, so we piled the family into the car and went to lunch before going to pick out our tree. We had a coupon for a place called Diablo's (think Moe's or Chipotle), so off we went. Ended up getting a burrito and tortilla chips. So much for today's calorie count... We went and cut down our tree, got it home and put the lights up, and then it was about time to head out for a run. Before going, I came into this thread and read the MAF information. Cool, I'll give it a shot. My MAF number is supposed to be 133. I got out to the park and started my run. Within 2/10 mile my heart rate is at 137. So much for MAF. I decided to keep going, but to keep the pace slow. Now, On my previous runs this week, I had struggled to even get to a mile before I needed a walking break. On the first two runs, I could only get to 0.6. Yesterday, I got to a mile at 9:50 pace, but really struggled. Today, I got to a mile, and felt fine. 10:20 pace. Cool, I'll keep going. I continued running and got to mile 2- still felt great, still at about a 10:30 pace. Could I make 3 miles without a walk break? Hell yes I could. I ended up running 4.5 miles with no walk breaks. The only reason I had to stop was because it was after dark, and the trail isn't lighted. I ended up averaging 11:20 per mile, but ran for 51 minutes straight. I couldn't believe it.
I don't really know what to take away from this. My HR was consistently about 170 the entire time. According to what I see online, my max HR should be around 174, so I was right there the whole time.
Bank: $70
I don't think I could run any slower. I'd be walking.First of all, congrats!!
Secondly, head on over to the running thread.
Third, if you don't, keep doing that. Run however slow you need to be able to talk. You'll surprise yourself. Then head over to the running thread.
And yes, that HR is high. Run even slower and you'll enjoy it even more because you'll feel better. You won't always run that slow because things will improve and you'll be faster at the same effort level.
Again, great job.