Cb9a270955e2c277a02c4a4b5dad10b5
6

The Hands-Down Ultimate Hack? (Part 2)

by (10984)
Updated December 17, 2012 at 5:19 PM
Created December 17, 2012 at 5:19 PM

There is an easy-read version at the bottom.


Part 1 is summarized below and the full text can be found here. I basically say that insulin resistance is bad. I show 30-ish epidemiological studies correlating insulin resistance with:

  1. Hair Loss
  2. Alzheimer
  3. All Cause Mortality
  4. Acne
  5. Testosterone
  6. Mitochondrial Function
  7. Certain Cancers
  8. Metabolic Syndrome
  9. Mood Disorders
  10. And Other things

I then make the case of how to become more Insulin Sensitive and things to avoid that can lead to Insulin Resistance.

Foreveryoung and Mm pretty much completely agreed right off the bat while Mscott, August and Mike T disagreed with my conclusions. Mscott didn't agree with me tying IR to obesity. August critiqued me with a Podcast between Robb Wolf and the founder of Carb Back Loading (Kiefer) @50:00. Kiefer makes the argument that muscles and fats are sensitive to insulin at different times and this is one of the reasons he advocates eating carbs later in the day (he says muscles are more likely to take up the insulin in the evening, which means more gains and less fat). Mike T commented that my hack might be more accurate if I re-qualified the ultimate hack as being Muscular Insulin Sensitivity rather than Insulin Sensitivity as a whole, which would include fat.

So, I call this The Hands Down Ultimate Hack Part 2 because while Part 1 claimed that becoming Insulin Sensitive was the ultimate hack, part 2 will argue that Muscular Insulin Sensitivity is the Hands Down Ultimate Hack.


Part 2

Insulin causes cells in the Liver Muscles and Fat Tissue to take up Glucose from the blood storing it as glycogen inside these tissues. By giving somebody insulin shots you will likely increase their fat or muscle mass. This is why some bodybuilders inject insulin.

Insulin resistance occurs when the body's ability to process glucose becomes impaired. Glucose enters the blood after food is eaten. Normally, the pancreas will excrete insulin, which helps the glucose move out of the blood and in to the cells, where the body can use it for energy. Impaired glucose tolerance happens when the pancreas either does not release enough insulin or the cells become resistant to the insulin. Insulin resistance (or impaired glucose tolerance) is classified as a fasting glucose level of 100 mg/dl to 125 mg/dl.(source)

.

Dr. Jules Hirsch's group (link) took fat biopsies from people with a range of different fat masses, exposed them to insulin, and determined the degree of insulin sensitivity of the biopsies. They found that insulin sensitivity of fat tissue declines as the size of fat cells increases. This was true across all cell sizes, not only the largest ones. As body fat gain mostly involves an increase in fat cell size rather than number, this suggests that fat tissue insulin sensitivity progressively declines as fat mass increases (source).

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Because fat cells and muscle cells compete for circulating insulin, relative to your proportion of muscle to fat, your body composition determines how insulin is distributed when it is released from the pancreas. And since insulin receptors on muscle cells are much more efficient at glucose uptake than those on adipose tissue, fitness level is a big predictor in glucose uptake. In other words, an individual in better condition with more muscle may induce 7 to 10 times more glucose uptake than someone with more adipose tissue.

The point is that a lean, fit, muscular person will have much greater insulin sensitivity than an out of shape, overly-fat and unfit person. Additionally, an imbalance of fatty tissue receptors relative to muscle cell receptors requires the pancreas to secrete extra insulin, which leads to insulin resistance. Bottom line, having more muscle on your body will improve insulin sensitivity, because muscle cells are more efficient at glucose uptake than fat cells.-source

To summarize, bigger fat cells may contribute to insulin resistance and bigger/more muscle cells will likely help prevent high circulating glucose levels. Or in other words, more muscle mass is better for you. A few other studies that support the idea that more muscle mass is better:

  1. Skeletal muscle strength as a predictor of all-cause mortality in healthy men.
  2. Decreased muscle mass and increased central adiposity are independently related to mortality in older men
  3. Muscular Fitness and All-Cause Mortality: Prospective Observations
  4. Muscle Building May Help Teens Avoid Early Death
  5. Muscle mass plays key role in cancer survival: Research
  6. Lean Muscle Mass Helps Obese Cancer Patient Survival
  7. Reduced Muscle Strength Associated With Risk For Alzheimer's
  8. Tip 119: Muscle mass protects against Alzheimer???s disease
  9. Strong muscles protect against cancer
  10. Muscling Away Cancer
  11. Muscle Mass Linked to Bone Health in Some Parts of Body
  12. The underappreciated role of muscle in health and disease

So Hopefully I've done an alright job at convincing you that muscular insulin sensitivity which can result from more muscle mass is a critical aspect of overall health. On a scale from 1-10, IMO I've done like a 7.1 here and a 8.2 if you combine this with part 1. So, now I'm assuming that you agree that muscular insulin sensitivity along with more muscle mass is the ultimate hack (If you don't agree with this can you please state/argue WHY or stufu).


Part 3

The actual hack would TF be to increase muscle and decrease fat.

I'll argue that high intensity short duration is the best way to Gain Muscle Mass while losing excess fat. Carbohydrate consumption wouldn't be the critical factor here, because if you increase muscle mass then your blood sugar will be taken care of with reasonable carb consumption <50% total calories (guess).

Now here is where paths will diverge because some people will say endurance is better than hiit for losing fat. Okay, let's assume that's true (which it is NOT). BUT WHICH ONE WILL BUILD MUSCLE MASS? Because this hack isn't just about losing fat, it is significantly about GAINING MUSCLE MASS. Because of this I advise HIIT and Weight Lifting, a whole foods diet (macros that make you feel good), and I'm also fond of Carb Back Loading for people trying to gain muscle and people trying to lose fat.

Recommend:

  1. HIIT
  2. Weight Lifting
  3. CBL
  4. Any supplements that will work towards these goals. (maybe zinc rich foods organ meats, etc.)

Avoid:

  • BPAs
  • Highly Estrogenic Foods (See The Anti-Estrogenic Diet by Ori Hofmekler)

Q & A:

  • Can a low carb diet help reduce fat? Yes
  • Can endurance cardio burn fat? Yes
  • Are we looking just to reduce fat? No
  • What is the ultimate hack? Increase muscle, decrease fat
  • Are there millions of approaches that would work? Yes
  • Are the approaches I mentioned the only way? No
  • Are the approaches I mentioned the best way? Maybe, but not necessarily
  • Are you going to tell me my way is wrong without offering an explanation? No
  • Is increasing muscle mass while decreasing fat the ultimate hack that is the most easily implement-able and that would help the greatest amount of people for the effort and price (keep in mind the inter-relationships between muscle fat and insulin resistance/sensitivity)? If yes then +1 me plz or leave a comment/answer saying you agree/why, if no then please lets discuss why this might not be the ultimate hack.

Easy-Read Version

More Muscle Mass and Less Body Fat seem to correlate with insulin sensitivity and glucose tolerance. Insulin resistance and glucose intolerance seem to be related with many diseases and worsening ailments. Body composition might determine insulin sensitivity and glucose tolerance. Body composition (Muscle mass and Body fat) might be the ultimate hack. Do you agree that body composition is the ultimate hack? Why or why not? If you do think Body Composition is the ultimate hack, what do you think are the most effective ways to improve body composition? I believe HIIT, Weight Lifting and Carb Back Loading are among the best ways to improve body composition.

7bf306ada57db47547e9da39a415edf6
0 · April 09, 2013 at 9:17 PM

I've read it. I like his stuff.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · April 09, 2013 at 3:20 AM

If your only hesitation towards high intensity exercises then I'd highly recommend you look into Doug Mcguff's Body by Science book. Think high intensity exercise meets seniors and obese individuals.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · January 15, 2013 at 8:35 PM

@ Jititus- that's basically exactly what I do. I keep carbs to post workout, often whey/blueberry shake and then a meal that includes a sweet potato. The rest of my diet is just meat and non-starchy vegetables. Have had no problem maintaing sub 10% bodyfat for the past decade.

44739854bd06eb5c32af5d33aa866864
0 · January 15, 2013 at 8:19 PM

For instance, after lifting heavy I started out with a PWO protein/berry shake and then later had my main meal with one large sweet potato. This worked great, I got extremely lean, but I couldn't help my curiosity and I started eating two large sweet potatoes PWO... I started gaining weight, which I initially thought was muscle but ended up being a combination of fat/muscle. So, for me, it's one sweet potato PWO when lifting (maybe more if doing really HIIT), any more than that seems to go into fat. Moral to the story, figure out what your specific carb requirement is and stick with it.

44739854bd06eb5c32af5d33aa866864
0 · January 15, 2013 at 8:11 PM

I agree with pretty much everything you both have mentioned foreveryoung and Stephen, with a few minor additions that have worked for me... I've found that CBL isn't ideal, and actually using a cyclic ketogenic diet with a carb re-feed ONLY after exercise is the best for my body, at least for adding lean muscle mass (I'm 6'2, 180 lbs and somewhere between 5-10% body fat). I IF everyday until noon (8 hour feeding window) to optimize fat utilization and on days I work out early I eat nothing until the PWO meal... Also, I've found the amount of carbs is really important too. Cont...

61848fb3934eb0f08abacf0b920bf81b
0 · December 22, 2012 at 10:07 PM

Thanks Stephen. Ill keep that in mind. I've only been doing this for a week and didn't think I was experiencing any side effects of being in Ketosis, until I hit the weights. I went down in every exercise. I didn't feel fatigued at all, but now I can tell I am weaker :). Ill stick to it and work my way back up. Im going to avoid any carbs for at least a few weeks, until I know I am acclimated and have gotten rid of my cravings.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 21, 2012 at 1:49 PM

I agree with what David McC said, assuming you're looking to stay in ketosis. Also, whatever you do, keep lifting heavy, that's good to do. If you do decide to do HIIT 3 days a week on top of heavy weight lifting AND you find yourself badly in need of carbs then an excellent way to replenish your glycogen stores without risking weight gain would be to practice Carb Night, where 1 , maybe 2 nights a week you load up on carbs. Kiefer invented it.

61848fb3934eb0f08abacf0b920bf81b
0 · December 20, 2012 at 8:31 PM

Thanks David. I've eliminated bread, pasta, pulses and for fats I am using EVOO, VOO, Butter(non grass fed - we cant get it in Canada) and expeller pressed coconut oil, occasionally some cheese. I am most certainly in ketosis. I rarely drink, but probably will have some wine this holiday season. I will stick to my workouts and make sure I have plenty of rest time between them. Thanks for the link!

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 20, 2012 at 8:03 PM

Workout: If you go heavy that should help your transition and ultimately your body composition. Give yourself plenty of time to recover. Resources: Body by Science by Doug McGuff for exercise & marksdailyapple.com for food and exercise. Good luck

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 20, 2012 at 8:01 PM

Heh Daniel, if you're new to this: eliminate the grains, bread, pasta, & the pulses, and the dody oils. Eat only unprocessed food, eat plenty of meat, fish, eggs & non-startchy veg. Keep the alcohol to very modest (treat) levels. This should automatically up your protein/fat ratios as you have drastically reduced carbs. (Sweet) Potatoes and rice are considered "safe", and you need to find out how low you want to go. I can easily get by on a fist sized piece of potato a day. But you might need to experiment a bit here.

7bf306ada57db47547e9da39a415edf6
0 · December 19, 2012 at 3:52 PM

Since fructose is shuttled to the liver pretty quickly, I would have expected lower blood sugar/insulin than I would have had with the same amount of glucose. It does not seem so, however. My reference to injury is with regard to overweight people and their increased statistical likelihood for injury. People are better off losing the weight first and then working out. I am certainly feeling the hunger now-I don't gain, but they wouldn't lose and then they'd get discouraged or injured, quit and gain more. I was there once. It isn't good. This is much better.

A5127d60bca783084f191f38ffa357a6
0 · December 18, 2012 at 10:55 PM

Also to be fair, I have gone paleo for my autoimmune condition. I'd say people go paleo for better health, but "health" is such a broad term. If your health is being lean and fit and mine is not suffering from symptoms of my autoimmune conditions, we might have two different approaches to accomplishing these. This is why I say gut flora might be the ultimate hack, as I think it affects the whole system. Rather than getting lean (as I already am) won't help my AI symptoms. After bilateral inguinal surgery repair and antibiotics 2 weeks after I developed these AI symptoms.

A5127d60bca783084f191f38ffa357a6
0 · December 18, 2012 at 10:33 PM

Yes it goes along with the reasoning why people in japan aren't fat and eat rice all day. Fecal transplants seem to be more riskier than an approach of diet or probiotics. But it is an interesting topic none the less. This is just a thought, but maybe the gut flora has something with digestion at a molecular level and why some younger people are so lean as opposed to others. Flora changes over time as you age.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 9:55 PM

http://kotaku.com/5735711/attractive-people-are-smarter-than-you-too ,http://www.psychologytoday.com/blog/the-scientific-fundamentalist/200903/beautiful-people-are-more-intelligent-i , http://www.newser.com/story/109923/beautiful-people-are-also-smarter.html . I assure you I didn't mean this to be offensive, it's just what the research has shown me. Also, I'm glad you enjoyed my posts thus far, I appreciate the compliment. I hope you take it to heart and start doing HIIT/weight Lifting or other things that help you to reach your goals!

Fd70d71f4f8195c3a098eda4fc817d4f
0 · December 18, 2012 at 6:04 PM

Stephen, I agree with *so much* of what you've said in both of these "ultimate hack" threads, but I have to take exception with this: "better looking people are smarter." I beg to differ. There are plenty of very good looking people who are dumb as posts. (Actually, that's an insult to posts!)

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 4:01 PM

Health problems*(two posts up)

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 4:00 PM

Pretty people get the halo effect, are more likely to get hired for higher paying jobs, are smarter and happier according to many studies ( I concede these studies could be flawed and are probably mostly epidemiological) but think about it. If you had a perfect body wouldn't you be excited to get out of the bed in the morning. This scientific literature helped motivate me to work towards my perfect body and Ive seen improvements in my life since. I want to encourage other people to do the same by dressing it up as an ultimate hack and showing the scientific benefits.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:58 PM

I tried to make the case for that in these threads, to encourage people to build up their temple, show them why it can be so beneficial. It might not be the best or only way. But I think it is one of the easiest and available ways for most people to take their body to a new degree of health they've not previously experienced.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:57 PM

Oh okay, I read what you wrote and see now what you're saying about diminishing returns. More muscle mass is going to increase insulin sensitivity and if you follow the link to part one you'll see why that is so important. Maybe you think I'm advocating getting like hulk big? In which case I understand what you're saying and that may or may not be beneficial, idk. But there are tons of health benefits to having an ideal body comp, which means less fat and more muscle for Most people. And people might be surprised how many of their other health benefits diminish away as they improve body comp.

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 18, 2012 at 3:36 PM

Study 4 does indeed suggest that people who are much stronger live longer. But the devil is in the detail which I couldn't get into. There's plenty of evidence to support the idea that people who live in poorer areas die younger.

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 18, 2012 at 3:33 PM

Part 2 studies 1-3 don't contradict anthing I've said. They say things like people with above median strength have lower mortality than other people. My point is that there may be diminishing marginal gains by getting much much stronger. Your Ultimate hack idea suggests that there's one best way to do it. I disagree.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:48 PM

"So, to recap- your ultimate hack sounds like the hard work people look for ultimate hacks to AVOID. Therefore, it is not the ultimate hack but the hard work." lmao! Okay I see where you're coming from. In my life though the ultimate hack isn't to have a prefect body, but to have a happy healthy and wealthy lifestyle. Body Recomposition seems to be the best way to attain that lifestyle and the things I recommended seem the best way to reach the body type that will facilitate the lifestyle I'm looking for. This hack would be for the optimal self/optimal life.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:28 PM

(and how insulin sensitivity is amazingly awesome/healthy for everything from hairloss to all cause mortality, to cancer, it's a long list, lol. I even have an epidemological study showing a direct correlation between insulin resistance and living further away from wealthy areas. Ie. insulin resistance individuals live further away from wealthy areas, lol.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:25 PM

Part 2 studies 1-4 show that more muscle mass is associated with longer lifespan, granted they are mostly epidemiological. I suggest you check those 12 studies out though. Along with the 30ish studies in part 1 about insulin sensitivity and how more muscle mass means greater insulin sensitivity and glucose tolerance.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:57 PM

I also wonder how much of gut flora is a causal element in health and well being, and how much of it is a result from diet and unknown factors. When someone trains HIIT they modify a ton of hormones, how might these hormones effect the gut? After I started doing HIIT I noticed better bowel movements, closer to a 4 on the Bristol chart and I wonder if there is a correlative or causal element that exercises like HIIT have on our gut biome. I'm eager to incorporate gut health into this hack. Know any practical ways to modify gut flora towards optimal health/body comp?

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:51 PM

Gain in popularity over the next few decades as an emerging science (as soon as the medical industry finds a way to patent it, ha). I wonder about the connection between body comp and gut flora because I know fecal transplants can have profound effects on people and rodents. But I might argue that changing your gut flora either through probiotics, fecal transplants or diet, while it might help some people with certain gut specific diseases, would mostly be used towards getting an optimal physique. TF would be something to add to my list of things I recommend rather than a separate hackentirely

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:33 PM

Thanks for the compliment and the articles+study. The t-nation one was probably my favorite, it says eat less fructose and more glucose (less fruit more potatoes) which has worked great for me. That also concurs with what Mat LaLonde says as he advocates a meat vegetable tuber diet and is a built individual with a phd in organic chemistry from Harvard (he spoke at ahs 2012 and is a genius IMO). I'm very interested in gut flora because fecal transplants have been shown to either make people gain/lose weight pretty significantly among other things. I also think that gut flora is going to only

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 18, 2012 at 6:22 AM

Word thanks. Meeting with an rkc next week. Very excited.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:31 AM

Cool dude, hiit me up at Duceswild557-at-hotmail-dot-com sometime when you get the chance.

5236a3d5d4daf6304da5e50d19a96e56
0 · December 18, 2012 at 12:14 AM

Kelleil, muscle mass and body fat percentage have a lot of visible effects in your face & figure even with clothes on. I already have a gorgeous wife, I did this to challenge myself and improve my health not to impress other people. For one, I have a history of pre-diabetes, and body recomposition dropped my fasting glucose from about 120mg/dL to about 79mg/dL!

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 11:00 PM

Hey if you want we can talk a little more in depth about various diet strategies/philosophy and good ways to add nothing but muscle to your frame while ideally dropping fat at the same time. Just throw up your email in a comment and I'll hit you up....but be sure to delete it shortly after so you don't get spammed or anything unfortunate like that.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:39 PM

That's definitely good, something I would suggest would be to make it so you can't do more than 30 seconds at a time and take a 2-4 minute break.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:11 PM

Okay, well if the goal is to have a Halo effect, attract gorgeous women/men, have a higher salary, have lower incidence of CHD, higher rates of recovering from cancer, lower all cause mortality, higher insulin sensitivity and a better mental attitude THEN the hack is Body Recomposition. If the goal is to have a great body, then HIIT/heavy weight lifting along with CBL would be the hack (since they are the most efficient way, and since many people will train endurance and low weights). And congratz on the 10+ lbs of muscle and -30lbs of fat!

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:09 PM

Okay, well if the goal is to have a Halo effect, attract gorgeous women/men, have a higher salary, have lower incidence of CHD, higher rates of recovering from cancer, lower all cause mortality, higher insulin sensitivity and a better mental attitude THEN the hack is Body Recomposition. If the goal is to have a great body, then this might not be considered a hack I suppose. Also, congratz on the 10+ lbs of muscle and -30lbs of fat.

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 17, 2012 at 10:04 PM

I do it every other day with weight high enough that I can never do more than 1 minute at a time. Equal work to rest.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:01 PM

Also, about 3 years ago I weighed 145, lol. You would think I had aids or something, but nope, I was vegan is all. I grew up with a vegetarian dad, mom passed away young and sister turned vegetarian 8 years ago, vegan 6 years ago. So I started there and have learned a ton since.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:00 PM

For me I think this will be around 215lbs and maybe 8% bf. I already feel tons better in my current body (gained 30 pounds this year) and it's funny because just like how little dogs are always jumpy and big dogs are always calm n' cool, I've noticed that as I've gained this muscle (and some fat, I was skinny afterall) I've developed a calmer more confident mental attitude in how I perceive things around me. This is a mental space you can't buy, you have to earn it.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 9:59 PM

Anyways, It's just really nice to have somebody confirm what I'm currently discovering. I'm pretty bright and it took me doing a ton of research to prove to myself that optimal body composition comes with soooooo many other things. From insulin sensitivity, to decreased risk of like every freaking disease, better looking people are smarter, they get paid more, they have the halo effect. I mean the studies are seemingly endless. But now that I've proven to myself that this is the smartest step for me, I'm trying to find the most efficient way to get my ideal body.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 9:59 PM

Thanks a ton for your input. I'm 6'3" and the same age as you. A year ago I weighed 168, which is extremely skinny for me. After trying every diet on the net over the last 2-3 years I wound up at Paleo in April of this year. I quickly got up to 174 , which is a more appropriate weight for my height (I used to look so skinny). I decided to start weight lifting in the beginning of May. About 1.5 months ago I started introducing potatoes into my diet. Now I weigh a little over 190 and I can roughly see my abs (I've always been low bf%).

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:32 PM

soand I ate an ounce of almonds with a cup of cottage cheese before bed. Now I don't really eat nuts all that much. Those are really the only differences. So, I don't advocate high carb really, but I do advocate carbs, if that makes sense. Anyways I gotta split, but I hope that gives you an idea. Oh, and I did and still do take 150 mg of r-ALA with my post workout carbs. Not sure but for some reason I feel like this helps me better use the carbs and stay lean while gaining weight.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:29 PM

and I ate an ounce of almonds with a cup of cottage cheese before bed. Now I don't really eat nuts all that much. Those are really the only differences.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:28 PM

When gaining I made sure I ate big sweet potatoes and now that I'm not so interested in gaining more weight I just find regular sized ones and if it's a big one I cut in half. I think I ate more protein shakes when trying to gain weight too. Like 3 a day and now I only do 1 shake a day.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:25 PM

tends to go to bars and enjoy libations and go on dates and eat stuff that I wouldn't normally eat like sorbet/gelato. So I get in some crappy stuff like that. But the fridge in my apartment is just the other good stuff.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:23 PM

Now I only eat oats like maybe once a month as a treat, so I haven't eliminated them entirely. The base of my diet is chicken/fish/eggs, vegetables, and fruit. Those are on the menu daily. Like 4 days a week I do 1/2 a sweet potato at lunch (pre workout) and 1/2 at dinner (post workout). Immediately post workout I really like to make a smoothie with about a cup (?) of frozen blueberries and a scoop of whey (sometimes I throw in a spoon of coconut oil). I get extra carbs in a lot though too, because I am of the age where one...

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:14 PM

there is no "typical day." But, regardless I've always been careful not to eat too many carbs in a sitting. Like I used to do around 50 grams for breakfast, 35 grams post workout, and then another 20-40 grams in my 2nd post workout meal, and sometimes 25 grams pre workout...that's when I was bulking. The majority of my other calories came from eggs, chicken, fish, whey protein powder, flank steak, 1% no salt added cottage cheese, almonds, avocado, coconut/olive oil....sweet potatoes and small amounts of oats. That was when I gained all that weight.

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 17, 2012 at 9:13 PM

I don't know. For much of the past millennia or two women didn't get much of a chance to see a man's abs before being coerced into a mating situation.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:09 PM

ha. Yeah I used to update my "Gravitar" image but I stopped when I practically no one else had one and I grew largely disenchanted with this forum, but yeah I have the credentials to respond to questions about body composition and fitness. I never counted macros or calories. To gain the weight I did carbs AM with breakfast (usually post fasted HIIT) and always in my two post workout meals and sometimes in my pre workout meal. To gain the weight I wasn't 100% paleo (still am not). I would eat oatmeal and sweet potatoes for carbs + bananas and berries. Now I'm not trying to bulk up anymore, and

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 8:58 PM

As long as you rest adequately and do reasonably short intervals they would be good, for sure.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 8:54 PM

Lol, I'm gonna start asking everyone that answers this to put their bf% and their height/weight. I have a feeling that the people who agree with this question will be muscular and lean while everyone else will either be skinny or fat or low muscle mass. What kind of macros do you eat foreveryoung? Do you eat many vegetables? What is a typical days' diet in your life?

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 8:28 PM

The more muscle you have from RECOVERING with food and rest the higher your insulin sensitivity will be as well as your BMR and the more food you eat will go towards building and repairing more muscle, creating a loop that goes workout, eat, repair, get stronger and fitter. workout, eat more, repair, get stonger and fitter, etc etc

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 8:26 PM

2 pears is not a wise choice if you're trying to improve insulin sensitivity, as it is pure fructose. Two pears is also not a good idea at all if you haven't exercised. you get injured exercising because you use bad form, not because of the exercises themselves. When you exercise PROPERLY and your appetitie increases, PROPER food choices will be put to good use- i.e. protein synthesis (carbs are more protein sparing, BTW).

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1edb06ded9ccf098a4517ca4a7a34ebc
3
14877 · December 17, 2012 at 8:17 PM

I would agree that improving body composition is the ultimate hack. Hands down I agree. I'm almost 23 years old now, but when I was 12-15 years, I was extremely depressed, had terrible self esteem, body dismorphia, and severe anorexia. In my third hospital stay I was lucky enough to be old enough to start weight training by their weird rules and one of the RNs was a totally jack black dude and took me under his wing. I went form 60lbs to 120 lbs in a year and a half, and then 120 to 150 lbs in the next 4 years. initially I had to gain some fat, so I increased both fat and muscle mass. During junior year of high school until today though, I have actually managed to decrease body fat percentage while gaining mass. I was probably around 10% my sophomore year, but now I hover between 4 and 8% with tremendous ease. I think that improving my body composition had a huge impact on me psychologically. Getting a high functioning and healthy body did so much more than the hundreds of thousands of dollars spent on treatment. I am a huge believer that improving your body composition has positive reverberations through your outlook and the events of your day to day life. I would not have been able to gain close to 100lbs of solid muscle and at certain points simultaneously drop body fat on a hypercaloric ketogenic diet, nor a very low carb one. Carbs were essential. Insulin sensitivity was essential. Properly timed carbs and the right carbs and the right training stimulus and mindset were too. Not to toot my own horn but I used to admire and visualize myself turning into a body like that of a cover model, but today, now, right now I wouldn't trade mine for anyone elses in the universe- I am that happy and proud of what I've been able to do with it and become. The time and effort was so worth it. So yes, improving body composition is hands down imho the ultimate hack for one's life as it is one thing that is pretty much entirely in our control and has such enormous positive externalities that the benefits (emotional wellbeing, physical capacity, improved brain health, improved looks, improved confidence, the halo effect etc etc yada yada) vastly outweigh the costs (time, sweat, patience, consistency, sacrifice, etc etc). You're in your body 24/7 365 for the rest of your life, it's in everyone's best interest to make it as high functioning, healthy, and kick ass as possible.

That's my two cents.

OH, and yeah I did/do HIIT, weight training, lots of calisthenics, yoga. High protein, fresh produce, good fats. carbs.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · January 15, 2013 at 8:35 PM

@ Jititus- that's basically exactly what I do. I keep carbs to post workout, often whey/blueberry shake and then a meal that includes a sweet potato. The rest of my diet is just meat and non-starchy vegetables. Have had no problem maintaing sub 10% bodyfat for the past decade.

44739854bd06eb5c32af5d33aa866864
0 · January 15, 2013 at 8:19 PM

For instance, after lifting heavy I started out with a PWO protein/berry shake and then later had my main meal with one large sweet potato. This worked great, I got extremely lean, but I couldn't help my curiosity and I started eating two large sweet potatoes PWO... I started gaining weight, which I initially thought was muscle but ended up being a combination of fat/muscle. So, for me, it's one sweet potato PWO when lifting (maybe more if doing really HIIT), any more than that seems to go into fat. Moral to the story, figure out what your specific carb requirement is and stick with it.

44739854bd06eb5c32af5d33aa866864
0 · January 15, 2013 at 8:11 PM

I agree with pretty much everything you both have mentioned foreveryoung and Stephen, with a few minor additions that have worked for me... I've found that CBL isn't ideal, and actually using a cyclic ketogenic diet with a carb re-feed ONLY after exercise is the best for my body, at least for adding lean muscle mass (I'm 6'2, 180 lbs and somewhere between 5-10% body fat). I IF everyday until noon (8 hour feeding window) to optimize fat utilization and on days I work out early I eat nothing until the PWO meal... Also, I've found the amount of carbs is really important too. Cont...

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 9:55 PM

http://kotaku.com/5735711/attractive-people-are-smarter-than-you-too ,http://www.psychologytoday.com/blog/the-scientific-fundamentalist/200903/beautiful-people-are-more-intelligent-i , http://www.newser.com/story/109923/beautiful-people-are-also-smarter.html . I assure you I didn't mean this to be offensive, it's just what the research has shown me. Also, I'm glad you enjoyed my posts thus far, I appreciate the compliment. I hope you take it to heart and start doing HIIT/weight Lifting or other things that help you to reach your goals!

Fd70d71f4f8195c3a098eda4fc817d4f
0 · December 18, 2012 at 6:04 PM

Stephen, I agree with *so much* of what you've said in both of these "ultimate hack" threads, but I have to take exception with this: "better looking people are smarter." I beg to differ. There are plenty of very good looking people who are dumb as posts. (Actually, that's an insult to posts!)

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:31 AM

Cool dude, hiit me up at Duceswild557-at-hotmail-dot-com sometime when you get the chance.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 11:00 PM

Hey if you want we can talk a little more in depth about various diet strategies/philosophy and good ways to add nothing but muscle to your frame while ideally dropping fat at the same time. Just throw up your email in a comment and I'll hit you up....but be sure to delete it shortly after so you don't get spammed or anything unfortunate like that.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:01 PM

Also, about 3 years ago I weighed 145, lol. You would think I had aids or something, but nope, I was vegan is all. I grew up with a vegetarian dad, mom passed away young and sister turned vegetarian 8 years ago, vegan 6 years ago. So I started there and have learned a ton since.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:00 PM

For me I think this will be around 215lbs and maybe 8% bf. I already feel tons better in my current body (gained 30 pounds this year) and it's funny because just like how little dogs are always jumpy and big dogs are always calm n' cool, I've noticed that as I've gained this muscle (and some fat, I was skinny afterall) I've developed a calmer more confident mental attitude in how I perceive things around me. This is a mental space you can't buy, you have to earn it.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 9:59 PM

Anyways, It's just really nice to have somebody confirm what I'm currently discovering. I'm pretty bright and it took me doing a ton of research to prove to myself that optimal body composition comes with soooooo many other things. From insulin sensitivity, to decreased risk of like every freaking disease, better looking people are smarter, they get paid more, they have the halo effect. I mean the studies are seemingly endless. But now that I've proven to myself that this is the smartest step for me, I'm trying to find the most efficient way to get my ideal body.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 9:59 PM

Thanks a ton for your input. I'm 6'3" and the same age as you. A year ago I weighed 168, which is extremely skinny for me. After trying every diet on the net over the last 2-3 years I wound up at Paleo in April of this year. I quickly got up to 174 , which is a more appropriate weight for my height (I used to look so skinny). I decided to start weight lifting in the beginning of May. About 1.5 months ago I started introducing potatoes into my diet. Now I weigh a little over 190 and I can roughly see my abs (I've always been low bf%).

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:32 PM

soand I ate an ounce of almonds with a cup of cottage cheese before bed. Now I don't really eat nuts all that much. Those are really the only differences. So, I don't advocate high carb really, but I do advocate carbs, if that makes sense. Anyways I gotta split, but I hope that gives you an idea. Oh, and I did and still do take 150 mg of r-ALA with my post workout carbs. Not sure but for some reason I feel like this helps me better use the carbs and stay lean while gaining weight.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:29 PM

and I ate an ounce of almonds with a cup of cottage cheese before bed. Now I don't really eat nuts all that much. Those are really the only differences.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:28 PM

When gaining I made sure I ate big sweet potatoes and now that I'm not so interested in gaining more weight I just find regular sized ones and if it's a big one I cut in half. I think I ate more protein shakes when trying to gain weight too. Like 3 a day and now I only do 1 shake a day.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:25 PM

tends to go to bars and enjoy libations and go on dates and eat stuff that I wouldn't normally eat like sorbet/gelato. So I get in some crappy stuff like that. But the fridge in my apartment is just the other good stuff.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:23 PM

Now I only eat oats like maybe once a month as a treat, so I haven't eliminated them entirely. The base of my diet is chicken/fish/eggs, vegetables, and fruit. Those are on the menu daily. Like 4 days a week I do 1/2 a sweet potato at lunch (pre workout) and 1/2 at dinner (post workout). Immediately post workout I really like to make a smoothie with about a cup (?) of frozen blueberries and a scoop of whey (sometimes I throw in a spoon of coconut oil). I get extra carbs in a lot though too, because I am of the age where one...

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:14 PM

there is no "typical day." But, regardless I've always been careful not to eat too many carbs in a sitting. Like I used to do around 50 grams for breakfast, 35 grams post workout, and then another 20-40 grams in my 2nd post workout meal, and sometimes 25 grams pre workout...that's when I was bulking. The majority of my other calories came from eggs, chicken, fish, whey protein powder, flank steak, 1% no salt added cottage cheese, almonds, avocado, coconut/olive oil....sweet potatoes and small amounts of oats. That was when I gained all that weight.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 9:09 PM

ha. Yeah I used to update my "Gravitar" image but I stopped when I practically no one else had one and I grew largely disenchanted with this forum, but yeah I have the credentials to respond to questions about body composition and fitness. I never counted macros or calories. To gain the weight I did carbs AM with breakfast (usually post fasted HIIT) and always in my two post workout meals and sometimes in my pre workout meal. To gain the weight I wasn't 100% paleo (still am not). I would eat oatmeal and sweet potatoes for carbs + bananas and berries. Now I'm not trying to bulk up anymore, and

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 8:54 PM

Lol, I'm gonna start asking everyone that answers this to put their bf% and their height/weight. I have a feeling that the people who agree with this question will be muscular and lean while everyone else will either be skinny or fat or low muscle mass. What kind of macros do you eat foreveryoung? Do you eat many vegetables? What is a typical days' diet in your life?

A5127d60bca783084f191f38ffa357a6
5
697 · December 18, 2012 at 7:49 AM

These types of discussions need to be brought up more, it is this high level thinking which is one of the reasons that I personally come to this forum for.

I don't know if this is "The Hands-Down Ultimate Hack" I'd say that would be somewhere in the topic of Gut flora and how to master it.

A Study of DHEA has been shown to increase insulin sensitivity (You can find links to the studys in link). Although I'm not sure how safe it is supplementing with this http://suppversity.blogspot.com/2012/06/less-than-15mg-of-dhea-exert-identical.html

I would also agree on maybe CBL if it works for you to help you get a kick start at burning some fat, but wouldn't advising going VLC for a prolonged period of time because it lowers pyruvate dehydrogenase activity (enzymic activity that breaks down carbs). http://www.ncbi.nlm.nih.gov/pubmed/7476282

Maybe you should balance your carb intake depending on your BF http://www.t-nation.com/free_online_article/most_recent/5_ways_to_improve_insulin_sensitivity

A5127d60bca783084f191f38ffa357a6
0 · December 18, 2012 at 10:55 PM

Also to be fair, I have gone paleo for my autoimmune condition. I'd say people go paleo for better health, but "health" is such a broad term. If your health is being lean and fit and mine is not suffering from symptoms of my autoimmune conditions, we might have two different approaches to accomplishing these. This is why I say gut flora might be the ultimate hack, as I think it affects the whole system. Rather than getting lean (as I already am) won't help my AI symptoms. After bilateral inguinal surgery repair and antibiotics 2 weeks after I developed these AI symptoms.

A5127d60bca783084f191f38ffa357a6
0 · December 18, 2012 at 10:33 PM

Yes it goes along with the reasoning why people in japan aren't fat and eat rice all day. Fecal transplants seem to be more riskier than an approach of diet or probiotics. But it is an interesting topic none the less. This is just a thought, but maybe the gut flora has something with digestion at a molecular level and why some younger people are so lean as opposed to others. Flora changes over time as you age.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:57 PM

I also wonder how much of gut flora is a causal element in health and well being, and how much of it is a result from diet and unknown factors. When someone trains HIIT they modify a ton of hormones, how might these hormones effect the gut? After I started doing HIIT I noticed better bowel movements, closer to a 4 on the Bristol chart and I wonder if there is a correlative or causal element that exercises like HIIT have on our gut biome. I'm eager to incorporate gut health into this hack. Know any practical ways to modify gut flora towards optimal health/body comp?

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:51 PM

Gain in popularity over the next few decades as an emerging science (as soon as the medical industry finds a way to patent it, ha). I wonder about the connection between body comp and gut flora because I know fecal transplants can have profound effects on people and rodents. But I might argue that changing your gut flora either through probiotics, fecal transplants or diet, while it might help some people with certain gut specific diseases, would mostly be used towards getting an optimal physique. TF would be something to add to my list of things I recommend rather than a separate hackentirely

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 1:33 PM

Thanks for the compliment and the articles+study. The t-nation one was probably my favorite, it says eat less fructose and more glucose (less fruit more potatoes) which has worked great for me. That also concurs with what Mat LaLonde says as he advocates a meat vegetable tuber diet and is a built individual with a phd in organic chemistry from Harvard (he spoke at ahs 2012 and is a genius IMO). I'm very interested in gut flora because fecal transplants have been shown to either make people gain/lose weight pretty significantly among other things. I also think that gut flora is going to only

7bf306ada57db47547e9da39a415edf6
3
11254 · December 17, 2012 at 7:14 PM

Body composition is not the ultimate hack. Good body composition is a goal people would like to achieve via the ultimate hack. For most people diet beats exercise, largely because there are ways to limit hunger and maintain nutrition while losing a lot of weight. Exercise has a tendency to increase appetite, and there is a tendency to injure one's self, especially if you've got a lot of weight on you. Diet was responsible for my 113lb weight loss. Now I am incorporating lifting heavy things- watching my legs get all muscular from doing deadlifts/squats is interesting, but in my opinion this isn't qualifying the exercise as some sort of 'ultimate hack', especially when considering the awesomeness achieved largely by diet alone.

Nor have I found exercise to improve insulin reisistance- at least not yet. Maybe, if I can ever get some more muscle on my frame, things will improve, but so far, the most effective way to deal with insulin resistance is to not eat too many carbohydrates. I got crappy readings yesterday from two pears- PEARS dammit!

So, to recap- your ultimate hack sounds like the hard work people look for ultimate hacks to AVOID. Therefore, it is not the ultimate hack but the hard work.

7bf306ada57db47547e9da39a415edf6
0 · April 09, 2013 at 9:17 PM

I've read it. I like his stuff.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · April 09, 2013 at 3:20 AM

If your only hesitation towards high intensity exercises then I'd highly recommend you look into Doug Mcguff's Body by Science book. Think high intensity exercise meets seniors and obese individuals.

7bf306ada57db47547e9da39a415edf6
0 · December 19, 2012 at 3:52 PM

Since fructose is shuttled to the liver pretty quickly, I would have expected lower blood sugar/insulin than I would have had with the same amount of glucose. It does not seem so, however. My reference to injury is with regard to overweight people and their increased statistical likelihood for injury. People are better off losing the weight first and then working out. I am certainly feeling the hunger now-I don't gain, but they wouldn't lose and then they'd get discouraged or injured, quit and gain more. I was there once. It isn't good. This is much better.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:48 PM

"So, to recap- your ultimate hack sounds like the hard work people look for ultimate hacks to AVOID. Therefore, it is not the ultimate hack but the hard work." lmao! Okay I see where you're coming from. In my life though the ultimate hack isn't to have a prefect body, but to have a happy healthy and wealthy lifestyle. Body Recomposition seems to be the best way to attain that lifestyle and the things I recommended seem the best way to reach the body type that will facilitate the lifestyle I'm looking for. This hack would be for the optimal self/optimal life.

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 8:28 PM

The more muscle you have from RECOVERING with food and rest the higher your insulin sensitivity will be as well as your BMR and the more food you eat will go towards building and repairing more muscle, creating a loop that goes workout, eat, repair, get stronger and fitter. workout, eat more, repair, get stonger and fitter, etc etc

1edb06ded9ccf098a4517ca4a7a34ebc
0 · December 17, 2012 at 8:26 PM

2 pears is not a wise choice if you're trying to improve insulin sensitivity, as it is pure fructose. Two pears is also not a good idea at all if you haven't exercised. you get injured exercising because you use bad form, not because of the exercises themselves. When you exercise PROPERLY and your appetitie increases, PROPER food choices will be put to good use- i.e. protein synthesis (carbs are more protein sparing, BTW).

5236a3d5d4daf6304da5e50d19a96e56
2
148 · December 17, 2012 at 8:26 PM

A hack is a method, not a goal. I agree that body recomposition should be the result of the ultimate hack, but the method which acheives it best would be the ultimate hack.

I suggest that Clay Roger's paleo compatible "Hollywood Physique" fitness program is the ultimate hack which achieves this goal (link: http://evolvify.com/male-physical-attractiveness-to-women/).

I have no affiliation, except that I tried his program and it worked exactly as advertised. Just eating paleo and lifting weights wasn't enough for me, I did that for years and was able to stay non-obese, but never gained much muscle mass either. On Hollywood Physique I gained 10+ pounds of muscle in the right places with 5 months of hard work. Coupled with losing 30lbs of fat, this transformed me from the typical skinny-arms computer nerd look, to a marvel superhero-esque look.

5236a3d5d4daf6304da5e50d19a96e56
0 · December 18, 2012 at 12:14 AM

Kelleil, muscle mass and body fat percentage have a lot of visible effects in your face & figure even with clothes on. I already have a gorgeous wife, I did this to challenge myself and improve my health not to impress other people. For one, I have a history of pre-diabetes, and body recomposition dropped my fasting glucose from about 120mg/dL to about 79mg/dL!

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:11 PM

Okay, well if the goal is to have a Halo effect, attract gorgeous women/men, have a higher salary, have lower incidence of CHD, higher rates of recovering from cancer, lower all cause mortality, higher insulin sensitivity and a better mental attitude THEN the hack is Body Recomposition. If the goal is to have a great body, then HIIT/heavy weight lifting along with CBL would be the hack (since they are the most efficient way, and since many people will train endurance and low weights). And congratz on the 10+ lbs of muscle and -30lbs of fat!

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:09 PM

Okay, well if the goal is to have a Halo effect, attract gorgeous women/men, have a higher salary, have lower incidence of CHD, higher rates of recovering from cancer, lower all cause mortality, higher insulin sensitivity and a better mental attitude THEN the hack is Body Recomposition. If the goal is to have a great body, then this might not be considered a hack I suppose. Also, congratz on the 10+ lbs of muscle and -30lbs of fat.

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 17, 2012 at 9:13 PM

I don't know. For much of the past millennia or two women didn't get much of a chance to see a man's abs before being coerced into a mating situation.

61848fb3934eb0f08abacf0b920bf81b
1
225 · September 07, 2013 at 12:44 AM

I've been lurking here for a while, and found both articles you wrote interesting and VERY different from the traditional keto/paleo diet advice.

Selfish question time, where do I start? VLC/Keto/Paleo are very well explained and simple in execution, which is why I made the transition. I have between 30 and 40 lbs of weight to lose, and have been focusing my exercise towards heavy low rep lifting (Squat/Bench/Dead/SP).

Should I focus less on high healthy fat consumption and work towards insulin sensitivity, switch my lifting routine and incorporate HIIT? Are there any good resources for me(as a layman) to review to get me started?

Many many thanks!

61848fb3934eb0f08abacf0b920bf81b
0 · December 22, 2012 at 10:07 PM

Thanks Stephen. Ill keep that in mind. I've only been doing this for a week and didn't think I was experiencing any side effects of being in Ketosis, until I hit the weights. I went down in every exercise. I didn't feel fatigued at all, but now I can tell I am weaker :). Ill stick to it and work my way back up. Im going to avoid any carbs for at least a few weeks, until I know I am acclimated and have gotten rid of my cravings.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 21, 2012 at 1:49 PM

I agree with what David McC said, assuming you're looking to stay in ketosis. Also, whatever you do, keep lifting heavy, that's good to do. If you do decide to do HIIT 3 days a week on top of heavy weight lifting AND you find yourself badly in need of carbs then an excellent way to replenish your glycogen stores without risking weight gain would be to practice Carb Night, where 1 , maybe 2 nights a week you load up on carbs. Kiefer invented it.

61848fb3934eb0f08abacf0b920bf81b
0 · December 20, 2012 at 8:31 PM

Thanks David. I've eliminated bread, pasta, pulses and for fats I am using EVOO, VOO, Butter(non grass fed - we cant get it in Canada) and expeller pressed coconut oil, occasionally some cheese. I am most certainly in ketosis. I rarely drink, but probably will have some wine this holiday season. I will stick to my workouts and make sure I have plenty of rest time between them. Thanks for the link!

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 20, 2012 at 8:03 PM

Workout: If you go heavy that should help your transition and ultimately your body composition. Give yourself plenty of time to recover. Resources: Body by Science by Doug McGuff for exercise & marksdailyapple.com for food and exercise. Good luck

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 20, 2012 at 8:01 PM

Heh Daniel, if you're new to this: eliminate the grains, bread, pasta, & the pulses, and the dody oils. Eat only unprocessed food, eat plenty of meat, fish, eggs & non-startchy veg. Keep the alcohol to very modest (treat) levels. This should automatically up your protein/fat ratios as you have drastically reduced carbs. (Sweet) Potatoes and rice are considered "safe", and you need to find out how low you want to go. I can easily get by on a fist sized piece of potato a day. But you might need to experiment a bit here.

Ef777978cfeb8fbdd18d75c4f6c4cb23
1
1297 · December 18, 2012 at 1:53 PM

I think the notion of Ultimate Hack is rather difficult. If you are setting out to alter your body to the extent that you want to lose weight and increase lean body mass (strength), then what you suggests makes a lot of sense.

But, if your aim is to have a long and healthy life, then I would suggest that beyond a certain point being leaner and/or stronger may be detrimental.

The vast majority of people would probably benefit from reducing their weight, but if you're already at 12% bf are you healthier if you get to 7-8%. I doubt it. If you can deadlift your body weight, are you healthier if you can deadlift twice your body weight. I don't know. If you can deadlift twice your body weight are you healthier than someone who can complete a triathlon. No idea.

In my opinion having a bit of balance in your life is useful. The leanest probably won't be the healthiest. Neither will the strongest. I don't think there's any evidence that elite athletes lead a longer, healthier life on average than the rest of the population.

So is it the Ultimate Hack? For you, it might be. For the rest of the population, I doubt it.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 4:01 PM

Health problems*(two posts up)

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 4:00 PM

Pretty people get the halo effect, are more likely to get hired for higher paying jobs, are smarter and happier according to many studies ( I concede these studies could be flawed and are probably mostly epidemiological) but think about it. If you had a perfect body wouldn't you be excited to get out of the bed in the morning. This scientific literature helped motivate me to work towards my perfect body and Ive seen improvements in my life since. I want to encourage other people to do the same by dressing it up as an ultimate hack and showing the scientific benefits.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:58 PM

I tried to make the case for that in these threads, to encourage people to build up their temple, show them why it can be so beneficial. It might not be the best or only way. But I think it is one of the easiest and available ways for most people to take their body to a new degree of health they've not previously experienced.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 3:57 PM

Oh okay, I read what you wrote and see now what you're saying about diminishing returns. More muscle mass is going to increase insulin sensitivity and if you follow the link to part one you'll see why that is so important. Maybe you think I'm advocating getting like hulk big? In which case I understand what you're saying and that may or may not be beneficial, idk. But there are tons of health benefits to having an ideal body comp, which means less fat and more muscle for Most people. And people might be surprised how many of their other health benefits diminish away as they improve body comp.

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 18, 2012 at 3:36 PM

Study 4 does indeed suggest that people who are much stronger live longer. But the devil is in the detail which I couldn't get into. There's plenty of evidence to support the idea that people who live in poorer areas die younger.

Ef777978cfeb8fbdd18d75c4f6c4cb23
0 · December 18, 2012 at 3:33 PM

Part 2 studies 1-3 don't contradict anthing I've said. They say things like people with above median strength have lower mortality than other people. My point is that there may be diminishing marginal gains by getting much much stronger. Your Ultimate hack idea suggests that there's one best way to do it. I disagree.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:28 PM

(and how insulin sensitivity is amazingly awesome/healthy for everything from hairloss to all cause mortality, to cancer, it's a long list, lol. I even have an epidemological study showing a direct correlation between insulin resistance and living further away from wealthy areas. Ie. insulin resistance individuals live further away from wealthy areas, lol.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 18, 2012 at 2:25 PM

Part 2 studies 1-4 show that more muscle mass is associated with longer lifespan, granted they are mostly epidemiological. I suggest you check those 12 studies out though. Along with the 30ish studies in part 1 about insulin sensitivity and how more muscle mass means greater insulin sensitivity and glucose tolerance.

E253f8ac1d139bf4d0bfb44debd1db21
0
1672 · December 20, 2012 at 6:00 AM

The ultimate hack for me and people I know is whey protein isolate.

Decreases appetite, removes fluid and increases muscle mass - and that's before getting started on training.

19ff515e8ec02d95e8f2cf68c3ec1373
0
1187 · December 17, 2012 at 8:16 PM

So what you are saying is kettlebells are the bees knees to make this hack happen. They combine high intensity + weight training.

http://www.acefitness.org/getfit/studies/kettlebells012010.pdf

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 18, 2012 at 6:22 AM

Word thanks. Meeting with an rkc next week. Very excited.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 10:39 PM

That's definitely good, something I would suggest would be to make it so you can't do more than 30 seconds at a time and take a 2-4 minute break.

19ff515e8ec02d95e8f2cf68c3ec1373
0 · December 17, 2012 at 10:04 PM

I do it every other day with weight high enough that I can never do more than 1 minute at a time. Equal work to rest.

Cb9a270955e2c277a02c4a4b5dad10b5
0 · December 17, 2012 at 8:58 PM

As long as you rest adequately and do reasonably short intervals they would be good, for sure.

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