Fasting and short exercise rounds

The body will down regulate metabolism when food is in short supply. This means when you eat less, you will move less. It’s a survival mechanism to conserve energy. If one knows this, then one knows how to trick the body a bit by forcing the metabolism up.

Today’s set for me is fasting till sundown (last meal was last night’s dinner) and staying modestly active.

  • 3 sets of 20 hindu pushups as sprints…30 sec rest in between
  • 2 sets of turkish getups (5x with 12kg each for holding weight overhead with right arm and left arm)

I’ll continue to be active around the house drinking lots of water. Later today, I’ll finish up with a hike in the Marin Headlands with family, friends, and dogs. Dinner will be very, very welcome!

People keep asking me about getting in shape…but don’t like my answer

Friends and co-workers keep coming up to me and asking me what I’ve been doing to get into shape. Often they’ll start to tell me about what they are doing and ask if it will work. People will talk about their running plan and how they want to change their bodies. I listen. It’s very interesting.

Then they ask what I do. When I mention things like “I eat only nutrient dense food” or “I don’t eat grains”, I can see immediately many are not interested in following my path. They like eating that high energy stuff. It’s ironic that’s exactly what they should avoid and the “look” they are after will materialize very quickly. When a person stops eating a regimen with so much glucose-laden foods, the ability to store fat will decrease. Fat cannot be stored without the burning of glucose as fuel.

Having followed this knowledge myself, I know it works. I’ve haven’t been this lean since my teenage years. If people want a formula, it is this: eat unprocessed nutrient dense food + walk often + do brief, (relatively) intense full body movements. That’s it.

Friday’s session

I’ve been keeping my exercise on the low intensity and low frequency side for a few weeks now. I’ve also been doing the same with my posting. 🙂 It’s been good. Purposeful rest is good. One has time to regenerate and prepare for the next round.

Speaking of the next round…Today’s session was…

  • walk the dog for 30 min up some steep San Francisco hills
  • a brief warm-up and then 3 rounds of what follows:
  • Mountain climbers for 1 min
  • Thrusters with kettle bells of unequal weight for 20 reps
  • Kettle bell (20kg) around the middle 30x each way
  • Kettle bell (12kg) Figure 8’s for 30 reps

The whole session after the walk was about 18 minutes total. I was ready to take a nap afterwards.

Calories in and calories out…is that the end all be all?

There is a great discussion going on over on Art DeVany’s site on energy balance and fat metabolism. It all stemmed from Gary Taube’s lecture at Berkeley. Mr Taube has been dismissed by those who hold the current paradigm that people who are fat are fat because they aren’t active and over eat, i.e. it’s partly a psychological problem. He shows that this isn’t true in many cases, most cases in fact. He is dismissed because what he says is supposedly the same as the Atkins diet. I haven’t studied the Atkins diet myself. Although, I’ve read a fair amount about fat metabolism and the Inuit studies, etc. where it all comes from. My take on the Inuit study is that they needed to do the study again for a longer period of time in terms of “bonking”. Two-weeks isn’t long enough for the glucose weaning.

There are a great deal of facts on this issue to assemble to get a picture. Many folks assemble the facts to different conclusions. I can tell you from my experience that replacing grains, starches and sugar in all forms with high quality vegetables, nuts, seeds, meats/fish, and fruit and doing brief intense exercise will change your body. I keep my walks to about 30 minutes a day and alternate doing sprints and strength exercises in various arrangements. I don’t watch calories at all. I watch the types of food. I will do toast and pancakes with the kids occasionally (instant food coma!). Dark chocolate is another story.

It is interesting in the Taube lecture that the calories in to calories out equation appears not to be true in every case. Animals fed fewer calories just moved less. Animals fed more moved more. The energy balance wasn’t straight forward. Rats with ovaries removed got obese when fed a lot and when fed very little. It was the lack of estrogen and not the calories that determined their obesity. Why energy balance is dynamic isn’t agreed upon. That it even exists isn’t agreed upon. The one thing that we can rely on is that we don’t have all the information. Anytime you think you know everything about something, something unexplained happens. It is important not to dismiss the unexplained…and get left behind.

Let those who want to dig in and find out all the cellular details do just that. In the meantime, I will continue testing things for myself. So far, I am lean and feeling great and happy about my health doing what I described above. I’ll be interested to see what the words are on this subject in 10 years. I bet it will be to eat high quality/nutrient dense foods and do mild exercise.

The Red Bean

There was once a little boy who lived on a hillside in a small house with his mother.  The hills were most always green except in the winter and there were few trees.  Far off in the distance, the boy could see trees and in the other direction, he could see the river and the town where they often traveled to market.

Once, before they moved to the house on the hill, they lived in the woods and the boy remembered the wonderful time he spent climbing in and running around the trees.  When he would climb, he would try to go as high as he could.  Up and up to the tip top he would climb until the branches would begin to bend.  Sometimes he would sit in the trees just to feel the wind blow.  Rocking back and forth with the trees made him so comfortable. 

It was the walk to the market that made them move to the house on the hill.  They would have to walk for 2 days to reach the market.  Now, in the house on the hill, they only had to walk half of a day.  The boy remembered those times in the woods fondly and hoped that someday he could return. 

One day the boy’s mother told him he was now old enough to go to the market on his own.  His mother helped him load some bundles into their cart and sent him off.  This was his first time walking all the way to the market on his own and he was a bit nervous.  His mother told him to stick to the road and to be wary of anyone who might offer assistance or advice that he didn’t know. 

As the boy walked down the road, he noticed the small shrubs and studied the branches.  He imagined being so small that the shrub would look like a giant tree.  He imagined climbing up and up to the tip top.  The wind would blow and he could see the leaves and branches of the shrubs tremble.  The boy dreamed and dreamed of the trees.  He kept dreaming so that he did not realize that he was no longer on the road.  He also found he wasn’t sure exactly where the road was but was confident that if he just walked back in the direction he had come from, he would be able to reclaim the road.  He walked back, looking at the wheel tracks his cart had made to be sure of his way. 

He heard a bit of babbling and realized there was a stream nearby.  He stopped to refresh himself and wondered about how much time had passed.  While he was drinking, he looked up and saw and old man nearby sitting quietly.  "That cart looks better suited for the road." the old man said.  Remembering what his mother had said about being wary of those he did not know, he replied, "Hello, Sir. Yes, it is better suited for the road.  I am on my way back to the road now."  The old man said, "Where are you headed?"  "I’m going to the market to deliver some goods for my mother.  I’ll be on my way now.  Good day to you, Sir" the boy replied.  "Wait just a minute there.  If you don’t mind, may I walk with you?  I’m quite old and tired, but I must also get to the market."  said the old man.  Not sure what to say, the boy decided the man was indeed quite old and looked as if he may need some assistance.  So the boy agreed and they both walked on.

The boy could see the old man had trouble walking and so offered him a ride in the cart.  The old man was very grateful.  While the cart was heavier, the boy was happy to help the old man.  It was only a short time to the market and the old man thanked the boy and wished him well.  The boy delivered his mother’s goods to the merchant and was about to leave the market when a man came up to him and said, "Excuse me, but are the boy who helped the old man into town?"  "Yes, Sir." answered the boy.  "Then I must thank you.  The old man was my uncle.  I knew he was coming but I was beginning to worry about him.  I’m so glad he’s here and I’m very thankful to you.  Before you go, I must give you something."  The man reached into his pocket and pulled out a small sack.  He pulled out a small red bean.  He smiled and said, "This may not look like much, but it is very great.  Many would want it if they knew what it was.  I’d like to give it to you."  He handed it to the boy.  "Thank you, Sir.  What is it exactly?  Why is it so great?" the boy asked.  "Just take it to fertile soil and make a wish.  Be good to your parents and sleep a good night’s sleep.  In the morning, you will find this small red bean will have made your wish come true." 

The boy thanked the man and decided to return to his house on the hill.  He quickened his pace so he could get home in time for supper.  He put the bean in his pocket and wondered if what the man had said was true. 

When he returned home, it was near dark.  His mother wanted to know what took him so long.  He was an honest boy and told his mother about losing the road and meeting the old man.  His mother told him helping the old man was a good thing and patted his head.  He then told his mother about the man who had given him the red bean and what he had said about a wish.  His mother laughed and told the boy that the man meant well, but that there was no such thing as this.  The boy felt a bit sad but decided to try it anyway.  His mother saw him leaving the house after he had cleaned the plates and said, "So what will you wish for."  "A fine tree to climb in, mother.", said the boy.  His mother smiled and said, "Well, just make sure you plant it far enough from the house in case it falls over." 

He planted his red bean and wished, "I wish for the greatest tree to climb that there ever was.  I wish it to be the tallest tree there ever was and I wish for it to be so strong that it will never fall over."  He went inside and slept a good night’s sleep.  In the morning when he woke up, it still seemed to be dark outside.  However, it felt like the normal time he woke in the morning.  As he sat up, he noticed one part of the house had sun light.  He opened his shutters and there before him stood the tallest tree he had ever seen.  It had branches all over the trunk.  It’s branches were long and strong.  It seemed to go all the way up to the sky.  The boy could not believe it and ran through the house calling, "Mother, mother!  Look at the huge tree outside!"  His mother got up and they both ran outside.  Neither could believe what they saw.  The boy ran to the tree and began to climb. 

His mother called, "Be careful!"  She still did not know if she was dreaming.  She had to pinch herself.  As the boy climbed up and up to the tip top, he called, "The red bean made my wish come true!  Oh, mother, we have the best climbing tree there ever was!"  He climbed as high as he could and the when the wind blew, the tree swayed back and forth and the boy was happy.