| View previous topic :: View next topic |
| Author |
Message |
Vesna
Location: Madison, WI
Joined: 02 Jan 2008
Posts: 116
Gender: Female
|
 Posted: Fri Feb 15, 2008 1:39 pm Post subject: Wake up to March! Slow-Twitch Showdown |
 |
|
This Tribal Game is designed based on the assertions of Dr. Rob Thompson in his book, The Glycemic Load Diet. You can find a book preview on Google books here:
http://books.google.com/books?id=...ACkFOMNvV4ZeK9m2C-qpW6lIk#PPR5,M1
Unfortunately, the chapter on exercise is not part of the preview. You can read some of it at the Amazon page, via the Search Inside this Book feature. If you like what you read, I recommend you buy the book and support the author's efforts.
Dr. Thompson emphasizes the importance of activating the slow-twitch muscles. He says they enter a sort of sleep mode -- an energy-conserving mode -- when they haven't been used for a while. It has something to do with mitochondria, I believe. He says once the muscles have awakened into active mode, they burn a lot more energy and work to shed accumulated fat. He tels of a number of his patients who have lost fat simply by adding the amount of activity it took to get their muscles out of sleep mode on a consistent basis.
He stresses the value of doing something. His message is that something is not a little better than nothing, it's a lot better than nothing. And for a lot of people, that something might be just the ticket -- all that they need.
In fact, he says the difference between (a) doing nothing and (b) simply walking at a comfortable pace a few times a week is far greater than the difference between (b) simply walking at a comfortable pace a few times a week and (c) running several miles a day every day.
So what does it take to get out of sleep mode? According to Dr. T., about 40 minutes of comfortable walking will get your slow-twitch muscles into active mode. Once they've been awakened from their semi-slumber, they remain in active mode for about 48 hours.
Therefore, walking 40 minutes every other day, versus doing nothing, will have a profound effect on health, fitness, and fat loss.
How fast to walk? Not shuffling, but not speed walking, either. He describes it more as a feeling than a speed. When you're walking along and not really noticing the effort, and it feels right, that's the pace. Another way to gauge it: if you walk at a pace that is an effort, the ideal pace is just a little slower than that.
According to Dr. T., this pleasant, invigorating pace that feels the pace just happens to also be incredibly good for you.
My husband and I were doing this for a while last fall. We felt so much better, it was amazing. It had a tremendous effect on our overall moods. Then we got socked with the harshest winter on record in Wisconsin. It is our hope that we'll be able to get back out there soon.
I plan to start March 1. Who else is on board?
|
|
| Back to top |
|
 |
jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
|
| Posted: Fri Feb 15, 2008 3:00 pm Post subject: |
|
|
Interesting Vesna. I'll be curious to see what happens with those who try this. For a person that has been very sedentary, I can well imagine that it could have profound effects. For a person that is already quite active and exercises regularly, it seems like it could be a step backwards.
I would agree that doing anything is alot better than doing nothing. I also think the law of diminishing returns applies when it comes to exercise.
_________________
Eat, Drink and Be Merry, For Tomorrow We'll Die |
|
| Back to top |
|
|
jeff
Location: Milton, Wisconsin, USA
Joined: 06 Aug 2006
Posts: 6033
Born: 10 March 1960
Gender: Male
|
| Posted: Fri Feb 15, 2008 3:39 pm Post subject: |
|
|
| Quote: | | Then we got socked with the harshest winter on record in Wisconsin. |
It's been fun, hasn't it?  I saw on the Weather Channel yesterday where they said we are about 4 feet above average for an entire winter's snowfall.  And I have the feeling winter is far from over.
_________________
Eat, Drink and Be Merry, For Tomorrow We'll Die |
|
| Back to top |
|
|
Kim
Location: Boise, Idaho
Joined: 10 Sep 2007
Posts: 246
Born: 8 May 1960
Gender: Female
|
| Posted: Fri Feb 15, 2008 4:00 pm Post subject: |
|
|
I'm in. It will be interesting because I haven't really done any exercise at all since I restarted in October. So I will be able to compare weight loss with Atkins induction type diet-no exercise, and the carnivore challenge-no exercise. Last time I did low carb in 1998-99, I walked 30 min every day for a year and I never missed a day so I don't really know what effect it had on my weight loss. I consistently lost about 10 lbs a mo.
Kim |
|
| Back to top |
|
|
chainey
Location: New Zealand
Joined: 04 Feb 2008
Posts: 23
Gender: Male
|
| Posted: Fri Feb 15, 2008 7:31 pm Post subject: Re: Wake up to March! Slow-Twitch Showdown |
|
|
| Vesna wrote: |
So what does it take to get out of sleep mode? According to Dr. T., about 40 minutes of comfortable walking will get your slow-twitch muscles into active mode. Once they've been awakened from their semi-slumber, they remain in active mode for about 48 hours. |
This makes sense to me. It would explain why I didn't gain any weight during my several months of gorging on carbs. I walked every day for an hour when weather permitted - at least 20 days a month. And my pace would be pretty much as he described, although I did rev it up a bit sometimes if I felt particularly energetic.
I concur that it's great for mood and general well-being too.
I'm not even sure it's "new". I remember being told years ago at the gym to get into the "fat burning zone" with exercise - supposedly some particular pulse rate for some particular duration. Lucky for me it seems that that corresponds with walking as I do.
And yes, I am overweight - but keep in mind that my diet in the past was abominable, and there were periods where working long hours precluded the exercise.
_________________
Chainey |
|
| Back to top |
|
|
Vesna
Location: Madison, WI
Joined: 02 Jan 2008
Posts: 116
Gender: Female
|
| Posted: Fri Feb 15, 2008 7:47 pm Post subject: |
|
|
| jeff wrote: | | For a person that has been very sedentary, I can well imagine that it could have profound effects. For a person that is already quite active and exercises regularly, it seems like it could be a step backwards. |
Oh, absolutely! Dr. T. certainly isn't saying that doing a little is better than doing a lot! 
| chainey wrote: | | 'm not even sure it's "new". I remember being told years ago at the gym to get into the "fat burning zone" with exercise - supposedly some particular pulse rate for some particular duration. Lucky for me it seems that that corresponds with walking as I do. |
What they told me years ago at the gym about getting into the "fat burning zone" involved working a lot hard than that. Something about getting your pulse rate up. Like through aerobic exercise class.
I always had a hard time at aerobics class because my pulse rate would not go up. They would stop and everyone was supposed to time their pulse. Mine would NOT get faster. Unless I danced really, really hard and wild, like a maniac. Then my pulse would go up some, but at the same time, I was ready to pass out, literally. Also they kept saying, drink water, drink water. Meantime, I don't sweat. I get a little damp if I've been running in the sun, but otherwise, no. So I would get overhydrated with a sloshy, full tummy of water while trying to follow this advice.
I wanted to just have fun and do the steps, but it was hard with all the nagging advice to do this and that and monitor this and that. And then there would be the aerobics instructors who would quickly run out of ideas what to tell me about my pulse. And then run out of patience with the fact that I was busting whatever paradigm they were operating from. |
|
| Back to top |
|
|
Erasmus
Location: S. California
Joined: 28 Jan 2008
Posts: 147
Gender: Male
|
| Posted: Fri Feb 15, 2008 8:01 pm Post subject: |
|
|
On a VLCHF diet you are always in a fat burning zone. 
_________________
“Vegetarians, and their Hezbollah-like splinter faction, the vegans ... are the enemy of everything good and decent in the human spirit.” - Anthony Bourdain |
|
| Back to top |
|
|
Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
|
| Posted: Fri Feb 15, 2008 9:02 pm Post subject: |
|
|
Wonderful idea, Vesna. Couldn't agree more about the benefits to mood and physical fitness even a small amount of exercise will do for anyone. Regardless of how much body fat will be burned, exercise helps so many necessary processes, like the movement of lymph (to carry away toxins) in your body, which is dependent on muscular contractions. I need to get back on my damn treadmill. Can't wait till things warm up. I  walking in the parks!
| jeff wrote: | | I have the feeling winter is far from over. |
jeff, it's only half over... so brace yourself, up there in the dairy state! 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
|
| Back to top |
|
|
Vesna
Location: Madison, WI
Joined: 02 Jan 2008
Posts: 116
Gender: Female
|
| Posted: Sat Feb 16, 2008 1:51 pm Post subject: |
|
|
Thanks, Dean, but it was Sassy's idea.  And then Kim said she was interested. Credit goes to those Bus Boot Babes. |
|
| Back to top |
|
|
BawdyWench
Location: Rural Maine
Joined: 03 Sep 2006
Posts: 210
Gender: Female
|
| Posted: Mon Feb 18, 2008 2:29 pm Post subject: |
|
|
At this point, I'll try anything.
I'm already doing weight training usually 2 times a week, combination of mostly upper body and less lower body.
I don't know how this meshes with Taubes' writing on exercise, but it's worth a try. Who knows?
So. 40 minutes of moderate walking every other day. Starting today.
_________________
"Truth does not depend on a consensus of opinion." ... Anonymous
"Caution. I'm out of estrogen, and I've got a gun." ... BawdyWench
"I'm still HOT!!! Only now it comes in flashes." ... BawdyWench |
|
| Back to top |
|
|
Kim
Location: Boise, Idaho
Joined: 10 Sep 2007
Posts: 246
Born: 8 May 1960
Gender: Female
|
| Posted: Mon Feb 18, 2008 2:58 pm Post subject: |
|
|
One of the reasons Taubes says exercise doesn't work is because it makes you hungry. I don't think 40 min of walking every other day would have that effect on me.
Kim |
|
| Back to top |
|
|
BawdyWench
Location: Rural Maine
Joined: 03 Sep 2006
Posts: 210
Gender: Female
|
| Posted: Mon Feb 18, 2008 4:01 pm Post subject: |
|
|
You definitely have a point there. I've always found that when I make an effort to work out "every" day that I end up sticking to my food plan even better because I don't want to "waste" my workouts.
Excuse me while I toddle upstairs to do 40 minutes on the treadmill.
See ya!
_________________
"Truth does not depend on a consensus of opinion." ... Anonymous
"Caution. I'm out of estrogen, and I've got a gun." ... BawdyWench
"I'm still HOT!!! Only now it comes in flashes." ... BawdyWench |
|
| Back to top |
|
|
Sassy
Location: Lazy Boy chair
Joined: 01 Jan 2008
Posts: 268
Gender: Female
|
| Posted: Mon Feb 18, 2008 9:03 pm Post subject: |
|
|
Count me in too! I could sure use some exercise. The old knee is doing a lot better, but can't take too much strenuous stuff. Today it was several flights of stairs and I think it will let me know later that might have been too many stairs. The walking in the neighborhood will do me good - I'll just have to resist the trip up the big hill until I know the knee won't complain too much. Now all I need to do is find time to read the book again!
Thanks for starting this thread Vesna!
Sassy
_________________
"You only live once, but if you do it right, once is enough." Mae West |
|
| Back to top |
|
|
Dan
Joined: 08 Feb 2007
Posts: 207
Gender: Male
|
| Posted: Fri Feb 22, 2008 5:46 pm Post subject: |
|
|
| BawdyWench wrote: | | I'm already doing weight training usually 2 times a week, combination of mostly upper body and less lower body. |
That's the way a lot of people strength train. Problem is, the muscles in the lower body are amongst the largest and strengthening them will do more to boost your metabolism than focusing on just chest and arms.
_________________
Viking Dan
----------
Artwork, code and other atrocities at www.vikingdan.com
---------- |
|
| Back to top |
|
|
BawdyWench
Location: Rural Maine
Joined: 03 Sep 2006
Posts: 210
Gender: Female
|
| Posted: Fri Feb 22, 2008 6:08 pm Post subject: |
|
|
True. I always figured that when I did the elliptical for cardio I was working my lower body pretty well. I figured that added to the lower-body weights would equal out. No?
By the way, I don't know which it is that's working -- the 40 minutes of cardio every other day or the zero-carb/high-fat eating (though I suspect it's the eating), but I've lost 5 pounds in the past week.
_________________
"Truth does not depend on a consensus of opinion." ... Anonymous
"Caution. I'm out of estrogen, and I've got a gun." ... BawdyWench
"I'm still HOT!!! Only now it comes in flashes." ... BawdyWench |
|
| Back to top |
|
|
Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
|
| Posted: Fri Feb 22, 2008 8:26 pm Post subject: |
|
|
Congrats on the loss, Bawdy!
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
|
| Back to top |
|
|
BawdyWench
Location: Rural Maine
Joined: 03 Sep 2006
Posts: 210
Gender: Female
|
| Posted: Fri Feb 22, 2008 8:37 pm Post subject: |
|
|
Thanks, Dean! I'm hoping that the 80% fat, the added cardio, and the ... ahem ... new hormones will all work together to get things moving!
They're also checking my thyroid, since "women of a certain age" often develop thyroid problems along with everything else. 
_________________
"Truth does not depend on a consensus of opinion." ... Anonymous
"Caution. I'm out of estrogen, and I've got a gun." ... BawdyWench
"I'm still HOT!!! Only now it comes in flashes." ... BawdyWench |
|
| Back to top |
|
|
Sassy
Location: Lazy Boy chair
Joined: 01 Jan 2008
Posts: 268
Gender: Female
|
| Posted: Sat Feb 23, 2008 5:44 pm Post subject: |
|
|
Congrats on the weight loss Bawdy!
_________________
"You only live once, but if you do it right, once is enough." Mae West |
|
| Back to top |
|
|
BawdyWench
Location: Rural Maine
Joined: 03 Sep 2006
Posts: 210
Gender: Female
|
| Posted: Sat Feb 23, 2008 6:00 pm Post subject: |
|
|
Thanks, Sassy. Now let's hope I don't blow it!
_________________
"Truth does not depend on a consensus of opinion." ... Anonymous
"Caution. I'm out of estrogen, and I've got a gun." ... BawdyWench
"I'm still HOT!!! Only now it comes in flashes." ... BawdyWench |
|
| Back to top |
|
|
mae_west
Location: BC Canada
Joined: 18 May 2007
Posts: 50
Born: 15 November 2008
Gender: Female
|
| Posted: Mon Feb 25, 2008 9:51 pm Post subject: |
|
|
| Dean wrote: | | I walking in the parks! |
don't you mean prowling
_________________
http://www.biblelife.org/plateau.htm this site has the best information all wrapped together. |
|
| Back to top |
|
|
Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
|
| Posted: Mon Feb 25, 2008 10:04 pm Post subject: |
|
|
I must admit, the warmer the weather gets... the more it becomes prowling. 
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
|
| Back to top |
|
|
Sassy
Location: Lazy Boy chair
Joined: 01 Jan 2008
Posts: 268
Gender: Female
|
| Posted: Fri Feb 29, 2008 4:07 am Post subject: |
|
|
It's almost March 1st and I am looking forward to this challenge. I am needing to exercise the knee and get the weight loss moving. I hope to get some good walking in but may have to also do some stationary bicycling on the days when the weather is crummy. Vesna, Kim, Bawdy, (and anyone else who is going to try this), what kind of exercise do you intend to do?
Sassy
_________________
"You only live once, but if you do it right, once is enough." Mae West |
|
| Back to top |
|
|
Sassy
Location: Lazy Boy chair
Joined: 01 Jan 2008
Posts: 268
Gender: Female
|
| Posted: Sun Mar 02, 2008 5:34 am Post subject: |
|
|
I was able to do 30 minutes on the stationary bicycle today before my knee said stop. I also walked a lot today while out and about. It was a good first day of the challenge. How did the rest of you do?
Sassy
_________________
"You only live once, but if you do it right, once is enough." Mae West |
|
| Back to top |
|
|
Kim
Location: Boise, Idaho
Joined: 10 Sep 2007
Posts: 246
Born: 8 May 1960
Gender: Female
|
| Posted: Sun Mar 02, 2008 11:42 pm Post subject: |
|
|
I didn't really get out to walk just to walk but did a lot of shopping so all toghether I probably walked for more than an hour.
Kim |
|
| Back to top |
|
|
Sassy
Location: Lazy Boy chair
Joined: 01 Jan 2008
Posts: 268
Gender: Female
|
| Posted: Fri Mar 07, 2008 3:01 am Post subject: |
|
|
I've been riding my exercise bicycle every morning this month. I had to back off from 30 minutes to 20 because of my knee, but I think I can increase that soon. Has anyone else done anything towards the slow-twitch challenge?
Sassy
_________________
"You only live once, but if you do it right, once is enough." Mae West |
|
| Back to top |
|
|
Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
|
| Posted: Fri Mar 07, 2008 5:06 am Post subject: |
|
|
I hinted around about it with Vesna, but she just stuck a bar of soap in my mouth!
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
|
| Back to top |
|
|
Vesna
Location: Madison, WI
Joined: 02 Jan 2008
Posts: 116
Gender: Female
|
| Posted: Tue Mar 11, 2008 11:53 pm Post subject: |
|
|
Finally, I walked 0.9 miles today.
Dean, do you prefer Dial or Irish Spring? |
|
| Back to top |
|
|
Dean
Location: Flyover Zone
Joined: 05 Jul 2006
Posts: 5143
Born: 3 January 2010
Gender: Male
|
| Posted: Wed Mar 12, 2008 12:39 am Post subject: |
|
|
| Vesna wrote: | | Finally, I walked 0.9 miles today. |
That's good for 1.5 klicks in the World Tour. Go grab that Magic Torch and help us out!
_________________
When the power of love overcomes the love of power, the world will know peace.
- Jimi Hendrix
Every day you'll see the dust
Never get off the Bus! |
|
| Back to top |
|
|
|
FAQ
Search
Memberlist
Usergroups
Join! (free) 
Profile
Log in to check your private messages
Log in
