h2g2 The Hitchhiker's Guide to the Galaxy: Earth Edition

How's things?

I know we haven't really talked much on the NF board, but I thought I'd say hello. You seem to be an intelligent guy, and a bit of intelligent conversation is never a bad thing

Honestly, I was hoping to learn a little from you; I see that you are getting into biochemistry. I'm heading that way - so if you've any suggestions on where to start I'd be most grateful.

Anyway, hope you're well etc,

TF

Crikey! Where to start? The xxxxxxxx metabolism links are a good primer.

Then you might like to sink your teeth into the Fatty Acid - Table of contents link.

After that, who knows? The Hepatic Lipase and Lipoprotein links are getting into some detail.

Finally, I recommend searching the various journals for things like "saturated fat" and "ketogenic diet" in the title and abstract.

Happy researching!

Nige.

Nige,

My posts aren't appearing properly in the H&N messageboard. If you'd like any more info on the whole 'failure' thing, let me know.

All the best
TF

Hi. A Dr Ron Rosedale MD recommended strenuous exercise for improving insulin sensitivity of muscles. I've tried diet but although that has reduced insulin levels, I still have insulin resistance. I'm also taking Milk Thistle (Silymarin) to see if I can reduce insulin resistance in my liver.

I have acquired a pair of 8.5kg dumbells. I had a look at ExRx which has given me ideas. Any thoughts from yourself?

Cheers, Nige.

Once again, just making the point that I'm not a doctor or anything. I'm just someone with a bit of experience, who's learned from mistakes.

I'll just clear up a few things - you seem to think I'm against 'strenuous training'. This isn't what I mean.

What I’m talking about is certainly strenuous, but not to failure. I mean using a weight that you can do only 6 reps with (ie that you’d fail at 6 reps with), and doing 5. Or what you’d fail at with 9 and doing 8. Or that you’d fail at 15 with and doing 14.

You can still exert yourself, but going to failure is counter-productive. It impairs recovery, and affects your nervous system negatively.

Initially I’d suggest throwing in a few bodyweight movements; press-ups, bodyweight squats, dips, crunches etc.

If you are going to workout at home, you could do with getting a few bits of equipment. Something like a basic bench, and a chin-up bar would be a good start.

If you are going to go to the gym, you may find that there is someone paid to write a program for you. If you haven’t worked out much before, machines are a good intro – they allow your body to adjust to the movements. And it’s a gradual curve, allowing your tendons and ligaments to adjust too.

Don't worry too much about getting into the bid weights straight off. You need to gently increase what you do. It's better in the long run.

Righty-ho. I currently lift the weight until near failure - I don't push myself to the absolute limit. My muscles are fairly weak as I've had 48 years of sedentary living. I can just about do 12 bicep curls at 8.5kg, to give you an idea.

As I have a long body compared to my height, I struggle with full-length push-ups, so I'm putting my knees on the floor.

I also occasionally run up and down stairs repeatedly until my legs ache. I'll look into dips and squats. I do some crunches while lying in bed.

I just need to ease myself into this gradually. I went to a gym years ago but I got ill with hyperthyroidism and had to give it up.

Cheers, Nige.

Hi Nige,

quick point;

I notice that you've been heavily influenced by BB webistes. I'm in the process of reading through the one's you've mentioned.

If you are interested in learning more about training etc I would not recommend BB webstes. As I'm sure you understand, BB is about appearance and appearance only.

What's better - having a six pack or being able to play football with your son for an afternoon?

I understand the cardio points you've made, but I would take a more functional approach.

Just something to think about.

Yes. I'm a member at LeahWynne so have full access to the advanced nutrition and other fora.

Leah (w8lifter) and Andrew (Dr Pain) are both professional fitness trainers and have a wealth of useful information as they deal with Joe public as well as BB'ers, so they deal with IR people on a daily basis.

As I don't like football, I'd prefer the six-pack, but one step at a time, eh?

At least I'm getting some decent exercise for the first time in my life.

What's your opinion of isometrics? It's something I can do at any time, though I tend to do it before meals.

Cheers, Nige.

Slightly off topic:

http://news.bbc.co.uk/1/hi/health/2154387.stm

To be quite honest, at first any kind of exercise is going to be beneficial. The first ever workouts I did were isometric and I quite liked them. I even noticed an increase in mass with the work I did; nothing major, but I was only starting out. I don't think isometrics are reknowned for their mass building, but they can't do any harm.

I'd hope you appreciate my previous point - bodybuilding doesn't necessarily make you fit.

And a while ago I mentioned bodyweight exercises. I recently found a little book that was quite helpful. It suggested:

pressups

side-bends

bodyweight squats

dorsal raises

situps

burpees

running on the spot

The book is probably out of print - I found it in a second hand bookshop. But the principles are quite good; it was written by ex-Army instrutors. Might want to give some of them a go and they need no equipment.

All the best
TF

http://news.bbc.co.uk/1/hi/health/2154387.stm Oooh-er! Just as well I don't go for a morning run, then!

I'll give the exercises you mentioned a try, though. I can carry the 18lb dumbells when I do some of the exercises, to keep the reps down. I need to look up burpees, though!

The link wasn't quite what I thought it was. I was trying to get at early morning cardio without eating first. As you've read, cortisol levels are already quite high in the morning. Training without eating will encourage breakdown of muscle mass (this is what cortisol does basically - it's a stress hormone).