Picking up the cardio pace

Check out my activity on Strava: https://strava.app.link/vqFsfyjkeY

I do cardio first thing in the morning so it is time limited, as the 5k walks were getting easier I had to find a way to increase my output, so went faster! But initially for less time and distance, however this will pick up and I will pass my previous calorie expenditure in no time, proving that sometimes to move forward you have to take a little step back.

Water Increases Metabolism!

I have not heard this before so when I stumbled over an article online I thought I would share as we could all do with understanding metabolism and how to manipulate it.

Abstract

Drinking lots of water is commonly espoused in weight loss regimens and is regarded as healthy; however, few systematic studies address this notion. In 14 healthy, normal-weight subjects (seven men and seven women), we assessed the effect of drinking 500 ml of water on energy expenditure and substrate oxidation rates by using whole-room indirect calorimetry. The effect of water drinking on adipose tissue metabolism was assessed with the microdialysis technique. Drinking 500 ml of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30–40 min. The total thermogenic response was about 100 kJ. About 40% of the thermogenic effect originated from warming the water from 22 to 37 C. In men, lipids mainly fueled the increase in metabolic rate. In contrast, in women carbohydrates were mainly used as the energy source. The increase in energy expenditure with water was diminished with systemic β-adrenoreceptor blockade. Thus, drinking 2 liters of water per day would augment energy expenditure by approximately 400 kJ. Therefore, the thermogenic effect of water should be considered when estimating energy expenditure, particularly during weight loss programs.

Michael Boschmann, Jochen Steiniger, Uta Hille, Jens Tank, Frauke Adams, Arya M. Sharma, Susanne Klaus, Friedrich C. Luft, Jens Jordan, Water-Induced Thermogenesis, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 12, 1 December 2003, Pages 6015–6019, 
https://doi.org/10.1210/jc.2003-030780

The whole article can be found at Endocrine Society website it is an old study but pertains to something so fundamental to us as humans that it is worth reading, and another very good reason to drink more water, even if we have have to warm it first!

Could well add to any intermittent fasting routines.

Fat Burner V’s Bio Hacking

A healthy cynicism is required today as more and more people vy for your time and your Dollar, this is no more evident anywhere than in my two chosen points of focus currently,

Both the weightloss industry, or fitness industry as it also known and the financial freedom industry are absolutely overrun with what would have been referred to as “snake oil salesmen” back in the wild west.

And it is not difficult to see why as the fitness and weightloss industry is worth and estimated $18 Billion in the US and $5 Billion in the UK (which I personally struggle with because most UK gyms are, shall we say, lacking a little) and that kind of money attracts a lot of people just looking to turn a quick buck.

It isn’t necessarily just the odd cynical individual either big companies and businesses are doing the same thing, most Fat burners on the market today contain the same ingredients in greater or lesser amounts and there are food producers as well as dedicated supplement producers that will, for a price provide you with a white label, protein powder, or fat burner or vitamin supplement as well as all the other plethora of products available to buy.

But, should you use these products? and indeed should I ever advocate them? well the latter is easy to answer, I will never advocate anything that I have not tried and found to be of benefit, and of course the former is what this site / blog is all about.

In my experience there has been a few Fat Burners over the years that have felt like they are working, but this is because (and solely because) of the stimulant effect we assume that because we are warm it is thermogenisis and because we are feeling a bit frantic and like we cannot sit still that we have lots of energy and that this is coming from fat, but sadly this is more likely to be coming from the high dosage of caffeine than anything else.

You are much better off leaving the fat burners on the shelf in my opinion, or at the very least understand why a certain one should or should not work, in the book I read recently there was a parallel drawn between a VCR manual and life, the point being that anybody can buy a VCR and play videos, maybe record the odd thing or two, but only somebody who has read the manual and has digested it thoroughly can record a series at will, or have the TV turning over to the right channel when you switch the thing on, your VCR becomes much more powerful, and when you move onto DVD or Digital Recorders you are able to adapt almost immediately because you understand the nature of the thing.

Bio Hacking gives you the opportunity to do this, to look deep into your body and it’s chemistry, start to put on muscle at will and lose fat when you desire it rather than sitting wishing, and through that knowledge of how things work you can and will start picking supplements that you require.

Take the time to get to know yourself before blindly handing over money to somebody offering you the world in a minute, social media has given us all the impression that success and change is achievable overnight and people have pushed this message in order to turn a profit, it is rubbish, but you learn how the system works, any system and once you know it inside and out you can make it sing and dance to your tune.

Just to indicate that this was not merely a rant for the sake of a post, I did try taking a fat burner from one of the big supplement companies, one that manages to get it’s name in front of millions of people everyday, and after following the directions for 4 weeks exactly as directed with no deviation the results looked like this.

Fat BurnerIntermittent Fasting
Week 1 -0 -4
Week 2 -4 -3
Week 3 -1 -4
Week 4 -0Not yet weighed

It is important to know that my eating did not change other then to fast of course between the two and there was not a significant increase in exercise, simply a greater understanding of what to do in order to make my body respond how I wanted it too.

Practice the Preaching ep15

Good Morning! The weekend is finally here (apologies if you still have a Friday to get through) and it has been a good week, nearly finished my second book, in the “Read a book a week” ideal, and it has only taken me 3 weeks! the book is “The Subtle art of not giving a F**K” and I will put my review on when it is finished.

Scales reading of 18st 4.8lb

So just under 3lbs lost in a week, well from Monday, so I guess technically 5 days. Very happy

So what was it that worked? well I would be inclined to say the Intermittent fasting was the main culprit here, although I haven’t actually changed how I am eating, as I made the conscious decision to alter my diet rather than going on one and as I have said previously the diet I followed is the Slimming World Food Optimisation Plan, and that has been working very well, Coconut Oil was introduced very late in the week so I think the jury should still be out on that, what we can get from this though is a few things.

  1. You are never too old (within reason probably best not to start at 99!)
  2. You have never gone too far that there is a justification for giving up, in fact the further down the line you go it is arguable that the alterations needed to illicit change become smaller
  3. This is something that requires a multi-angle approach fortunately the world is literally awash with books/classes/groups/blogs on how to get started
  4. And of course don’t forget my blog (plug plug)

Have a day with the family today so really looking forward to it, and I will be putting together a page on the Fat Burner I also tried recently and my evaluation of whether that particular one was worth it.

So whatever you are doing, do it to the MAX remember you can accomplish anything (except unaided space flight) and you if you give it 100% you never truly fail you just learn what doesn’t work so well…..

43 and leg Day

Well Leg day was a success I am happy to report, of course how much of that can be attributed to Coconut Oil before the workout is debatable, I did however feel much more focused, I kid you not, I did not feel tired despite being up and about since 5:00am and I lifted more today than I have yet, now I do have some experience with starting over at the gym, since I quit training when I was 20 I have had more comebacks than Status Quo, and each one has ultimately been cast aside because I didn’t progress fast enough, also being 7 stone heavier didn’t help!

So was it the Coconut Oil or was it the Karate Kid Soundtrack that was my music of choice today, well everybody likes being told that they are the best around but I don’t think that was just it, I genuinely trained better than before and the science is there to back it up, you see among other things, MCT’s are converted by the liver and passed into the bloodstream as either available energy, or ketones, that’s it, the chances of them being stored as fat are virtually zero, I do harbour a nagging doubt though and this has been brought on by the wonder of the internet and it’s main party piece.

Contradictory information, if you search for Coconut Oil you will find yourself reading about a miracle substance that fixes all ill’s and makes your body burn fat for fun, and a substance that causes weight gain and is counter intuitive to trying to lose fat.

The problem with this is that in a lot of cases it prevents us from trying things, because we are too worried about the consequences, I feel it right now and you will have felt it too, in fact I got so screwed up over the whole thing that I had to stop and just have a think, the benefit of the internet is we can pick our teachers, we have the opportunity to interview and evaluate at our leisure who we are going to allow to educate us, there is no shortage of candidates and majority of the information is free, so look on YouTube watch the people on there, here’s an example, if there is a woman or a man and they have a Yoga channel, watch it if you can here the tendons creaking and they seem as flexible as the British Government over Brexit then walk away, if however they can fold themselves up like a pretzel they are probably worth listening to, same for most things in life you wouldn’t take driving lessons from somebody that has never driven, even if they have read all the books in the world on driving, so pick your tutors, if you want be a bodybuilder pick a bodybuilder the biggest and strongest one you can find, you want to improve your memory ? someone like Jim Kwik who can memorise 20 random objects shouted out from an audience, and when it comes to intermittent fasting and bio hacking to get low bodyfat levels you pick someone who not only seems to know the science but is also in the best damn shape you can find.

So I will gather as much evidence as possible and present it all on a page dedicated to MCT and it’s benefits but I will be using it from now on as a pre-workout and as the first foodstuff after fasting.

I even suggest that you purchase some either using the link below if you fancy dropping me a couple of cents or nip along to a store and buy some, I have it on majority authority that you should select only cold press Coconut Oil and the amount I used was a teaspoon (level) when I woke up before my walk and the same 15 minutes before the gym.

Sevenhills Wholefoods 500ml Organic Extra Virgin Raw Coconut Oil (Cold-Pressed) for Cooking, Baking, Skin moisturiser & Hair Conditioner

Practice the Preaching ep14

So in the spirit of trying new things, I have introduced Coconut oil to my routine, initially as a way to “break my fast” but I then started researching and it turns out this stuff is awesome, it is good for the hair (mine and the dogs) and can keep me regular with bright teeth, but more important is how it programs the body to burn fat for fuel.

I am going to make my arguments in a dedicated post once I have got my science down but suffice to say that according to Strava my pace on the morning walk went from 10 mins/km to just under 9! And to be fair I felt pretty good.

It would appear as well that the Mrs was right and the response to the “Conversation with Mrs” post was good, but I discovered Coconut Oil on my own so I am counting that as one all.

Intermittent Fast 20hr

After the first experimentation of 18 hrs, I found that I did have more energy, a headache on the second day and I do feel like my clothes are more loose, I do not advocate weighing yourself more than once a week as it is futile, your body takes time to react to what we ask of it and constantly yo-yo’ing up and down with food or abstinence of food in response to the scales showing a pound more today than yesterday is madness, your weight will fluctuate during the week but as long as the trend each week is downwards then relax you are doing fine.

That being said, I am pushing that bit further as I feel that I was just on the cusp of starting to enter ketosis properly, and I ended the fast before my body had chance to react, so I will just add a couple of hours onto the end and test just before I break the fast again, once this one is done I will be finished with it for this week and will start again on Monday of next week.

I will however provide an update on Saturday with any weightloss this week to provide some context and qualification to what I am doing.

So I will keep this post updated tomorrow as I continue through and am already looking forward to eating at 4:00pm !

Haven’t really got much to add at this point other than water is an awesome appetite suppressant, my advice drink plenty, although always within or close to recommended intake, I have a few hours left to go and will be testing for ketosis as I near the nineteen and a half mark.

Update

So I have ended my fast and I have to say that this one was slightly more difficult than the other two, I did start to feel a bit off toward the end of it but nothing major, unfortunately for some reason I seemed to only gain slightly in Ketosis, but I am starting to suspect the strips or my testing technique, however this said I will be looking at some of the products out there that are supposed to assist in reaching the desired state quickly and safely.

I did end my fast with coconut oil this time as I have been reading through and there is some anecdotal and some scientific eveidence to suggest that when you have fasted, the first food you take in kind of sets your body up to burn that for fuel, so in it went, I guess we will see how that goes over time.

My weigh day is Saturday and I am hoping to have good things to report as, if this method is even as half as good as it claims to be and that people are reporting then it could well be the fountain of youth, (well not really but you get the idea)

End of fasting day 2

So my second day is drawing to a close and I can eat in about 20 minutes, all went well but according to the keto strips, I didn’t actually make it to any meaningful ketosis, although the level did rise, I will look to try and hack that further and see if the myriad of keto supplements on the market work.

Starting my fast

I have begun my first fast, I am going to fast, after some considerable research I have decided to go for 18/6 for my first time and will be doing this for two days initially.

This time round it is purely for physical reasons, while I have been looking into it there has been more and more anecdotal evidence of a more spiritual side to this as well and to be honest that does interest me, but as I say this time round it is about finishing of my fat loss journey I started all those months ago.

So wish me luck and I will update as I go through, please check out my intermittent fasting page for advice and my experience as well as my results from this popular strategy.

Scales Reading

To provide some context to the effectiveness of my efforts, this was my starting weight and I will post the end on Saturday after I have completed two fasts.

Update #1

I am going to try recording my progress as updates to this post instead of spamming with new posts and see how that goes, so I have 6hrs left at this point and I have completed all my usual morning exercises including the 5k walk, to be fair these were no different in performance as I usually complete my cardio before eating as I find it more efficient, but on returning I can confirm I am HUNGRY, however I am now just about to start work and do feel quite energetic, my mind is clear and I have not yet started to feel irritable, so, so far so good, I have ordered some keto testing strips and they should arrive today, I know that the process is fairly bullet proof but I like to see that something is working, and although not really necessary for intermittent fasting, I would say that they are probably invaluable when sticking to a keto diet as you are attempting to balance food as opposed to not eating.

Update #2

OK so I have just over 2hrs to go now and I have to be honest I am feeling pretty good, my focus at work has been if anything better, and I appear to have avoided the irritability that has been alluded to by some that have used this method, I am going for a ride out on the bike at lunch time so I will sum up at the end of the 18hrs how this has affected, my stamina and strength, fortunately I will have eaten twice before going to the gym tonight!

Update #3

So I broke my fast with some lean mince and boiled rice so I can get some carbs in before the gym this evening, I have to say it has not been bad today at all, occasionally I felt the pang of hunger but to be honest these are just little chemical nudges by the body and are very transient, they come and go pretty quick and as long as I found a distraction I didn’t suffer at all, so I have another 3.5 hrs to eat and then I will start the process again for tomorrow.