Exercising without a gym

[Chickenbackside]

Luckily I can't stand durians. Hate bananas, papaya and jackfruit too...

 

I got more ang moh taste when it comes to fruit. At least gives me a headstart, haha...

[Hamburger]

i believe most bros n sis will swear by durian,. If don eat, prt of joy of living is forsaken . Yup, knowingly there is gonna b a cheat day comin, fast in advance to pay back 1st

[Chickenbackside]

Cardiologist Dr William Davis on the relationship between carbs and LDL:

 

http://heartscanblog.blogspot.com/2010/04/...es-and-ldl.html

 

 

Carbohydrates and LDL

 

 

There's a curious and powerful relationship between carbohydrates and LDL particles. Understanding this relationship is crucial to gaining control over heart disease risk.

 

 

(Note that I did not say "LDL cholesterol"--This is what confuses people, the notion that cholesterol is used as a surrogate marker to quantify various lipoproteins, including low-density lipoproteins, LDL. I'm NOT interested in the cholesterol; I'm interested in the behavior of the low-density lipoprotein particle. There's a difference.)

 

 

Carbohydrates:

 

1) Increase triglycerides and very low-density lipoprotein particles (VLDL)

 

2) Triglyceride-rich VLDL interact with LDL particles, making them smaller. (A process mediated by several enzymes, such as cholesteryl-ester transfer protein.)

 

3) Smaller LDL particles are more oxidizable--Oxidized LDL particles are the sort that are taken up by inflammatory white blood cells residing in the artery wall and atherosclerotic plaque.

 

4) Smaller LDL particles are more glycatable--Glycation of LDL is an important phenomenon that makes the LDL particle more atherogenic (plaque-causing). Glycated LDLs are not recognized by the LDL receptor, causing them to persist in the bloodstream longer than non-glcyated LDL. Glycated LDL is therefore taken up by inflammatory white blood cells in plaque.

 

 

Of course, carbohydrates also make you fat, further fueling the fire of this sequence.

 

 

The key is to break this chain: Cut out the carbohydrates. Cut carbohydrates and VLDL and triglycerides drop (dramatically), VLDL are unavailable to transform large LDL into small LDL, small LDL is no longer available to become oxidized and glycated, blood sugar is reduced to allow less glycation.

 

Voila: Less atherosclerotic plaque growth.

 

 

Yet the USDA, American Heart Association, and the Surgeon General's office all advise you to eat more carbohydrates. The American Diabetes Association tells you to eat 70 grams or so carbohydrates per meal. (Yes: Diabetes, the condition that is MOST susceptible to these carbohydrate effects.) Follow their advice and you gain weight; triglycerides and VLDL go up; calculated (Friedewald) LDL may or may not go up, but true measured LDL (NMR LDL particle number or apoprotein B) goes way up; small LDL is triggered . . . You know the rest.

 

 

The dance between carbohydrates and LDL particles requires the participation of both. Allow one partner to drop out of the dance and LDL particles will sit this dance out.

[Topgun]

Luckily I can't stand durians. Hate bananas, papaya and jackfruit too...

 

I got more ang moh taste when it comes to fruit. At least gives me a headstart, haha...

 

But angmos love bananas...

 

I love all fruits...favourite durians, mangoes, longans water melon cantelopes, and the rest...only thing is hate any fruit that's sour

[Chickenbackside]

But angmos love bananas...

 

I love all fruits...favourite durians, mangoes, longans water melon cantelopes, and the rest...only thing is hate any fruit that's sour

I on the other hand, love sour fruit! Grapefruit, lemons, pomelo...

 

[Hamburger]

since on e topic of fruits, i did some reading up on diff kind of fruits. Strange enuh, e nutrients listed r confusing for mi. some will ve sugar , while others will ve carbo or even both of it .

 

Guava, initially i thot is low in G.I, is actually v high in carbo. So mean cant eat??

[Chickenbackside]

To me, most fruits are just bags sugar.

 

You can get the same or more vitamins and minerals from veges MINUS the sugar, so I'd rather eat veges instead.

 

As with everything, if you feel like eating a guava, go ahead and have one. But don't have 3 at a go, and don't have one everyday. Have one maybe once a week.

 

Fruits were seasonal for most of human history.

[Skunk]

To me, most fruits are just bags sugar.

 

You can get the same or more vitamins and minerals from veges MINUS the sugar, so I'd rather eat veges instead.

 

U can get most vit n minerals (except vit C) from liver, kidney and other innards, in probably more amounts than most fruits n vege. hehe

 

[Chickenbackside]

U can get most vit n minerals (except vit C) from liver, kidney and other innards, in probably more amounts than most fruits n vege. hehe

EXACTLY.

 

It's just more convenient to access veges most of the time. But gimme my innards and organs and I'm a happy man! I always make it a point to have liver/kidney at least twice a week. Great source of Vitamin D too, for people who don't go out into the sun much.

[Topgun]

EXACTLY.

 

It's just more convenient to access veges most of the time. But gimme my innards and organs and I'm a happy man! I always make it a point to have liver/kidney at least twice a week. Great source of Vitamin D too, for people who don't go out into the sun much.

 

OK, tomorrow will go ECP der kah stall have my favourite der kah n bowl of liver for lunch!

 

[Chickenbackside]

Exercise hard, exercise short:

 

http://www.sciencedaily.com/releases/2010/...00311123639.htm

 

 

High-Intensity Interval Training Is Time-Efficient and Effective, Study Suggests

ScienceDaily (Mar. 12, 2010)

 

The usual excuse of "lack of time" for not doing enough exercise is blown away by new research published in The Journal of Physiology.

 

The study, from scientists at Canada's McMaster University, adds to the growing evidence for the benefits of short term high-intensity interval training (HIT) as a time-efficient but safe alternative to traditional types of moderate long term exercise. Astonishingly, it is possible to get more by doing less!

"We have shown that interval training does not have to be 'all out' in order to be effective," says Professor Martin Gibala. "Doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as many hours of conventional long-term biking less strenuously."

 

HIT means doing a number of short bursts of intense exercise with short recovery breaks in between. The authors have already shown with young healthy college students that this produces the same physical benefits as conventional long duration endurance training despite taking much less time (and amazingly, actually doing less exercise!) However, their previous work used a relatively extreme set-up that involved "all out" pedaling on a specialized laboratory bicycle. The new study used a standard stationary bicycle and a workload which was still above most people's comfort zone -about 95% of maximal heart rate -- but only about half of what can be achieved when people sprint at an all-out pace.

 

This less extreme HIT method may work well for people (the older, less fit, and slightly overweight among us) whose doctors might have worries about them exercising "all-out." We have known for years that repeated moderate long-term exercise tunes up fuel and oxygen delivery to muscles and aids the removal of waste products. Exercise also improves the way muscles use the oxygen to burn the fuel in mitochondria, the microscopic power station of cells.

 

Running or cycling for hours a week widens the network of vessels supplying muscle cells and also boosts the numbers of mitochondria in them so that a person can carry out activities of daily living more effectively and without strain, and crucially with less risk of a heart attack, stroke or diabetes.

But the traditional approach to exercise is time consuming. Martin Gibala and his team have shown that the same results can be obtained in far less time with brief spurts of higher-intensity exercise.

To achieve the study's equivalent results by endurance training you'd need to complete over 10 hours of continuous moderate bicycling exercise over a two-week period.

 

The "secret" to why HIT is so effective is unclear. However, the study by Gibala and co-workers also provides insight into the molecular signals that regulate muscle adaptation to interval training. It appears that HIT stimulates many of the same cellular pathways that are responsible for the beneficial effects we associate with endurance training.

 

The upside of doing more exercise is well-known, but a big question for most people thinking of getting fit is: "How much time out of my busy life do I need to spend to get the perks?"

 

Martin Gibala says "no time to exercise" is not an excuse now that HIT can be tailored for the average adult. "While still a demanding form of training," Gibala adds, "the exercise protocol we used should be possible to do by the general public and you don't need more than an average exercise bike."

The McMaster team's future research will examine whether HIT can bring health benefits to people who are overweight or who have metabolic diseases like diabetes.

 

As the evidence for HIT continues to grow, a new frontier in the fitness field emerges.

 

Journal Reference:

Jonathan P Little, Adeel S Safdar, Geoffrey P Wilkin, Mark a Tarnopolsky, and Martin J Gibala. A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. The Journal of Physiology, 2010; DOI: 10.1113/jphysiol.2009.181743

[Chickenbackside]

Nora Gedgaudas, author of Primal Body, Primal Mind, on fruit:

 

http://www.primalbody-primalmind.com/blog/?p=694

 

 

Q: Are all fruits forbidden with this eating plan?

 

A: Consider that modern day fruit is NOT bred for its nutrient content so much as for its sweetness. Modern cultivated fruit is much larger and far more filled with sugar than its wild counterparts. Wild fruit is far more tart, in general, than sweet and has way more fiber. It was only seasonally available to our ancestors living in more temperate zones.

 

In other words, it isn

[Chickenbackside]

Having lower cholesterol is good?

 

http://www.ncbi.nlm.nih.gov/pubmed/17210816

 

 

Arch Neurol. 2007 Jan;64(1):103-7.

Twenty-six-year change in total cholesterol levels and incident dementia: the Honolulu-Asia Aging Study.

Stewart R, White LR, Xue QL, Launer LJ.

King's College London (Institute of Psychiatry), Section of Epidemiology, England. [email protected]

 

 

BACKGROUND: The relationship between total cholesterol levels and dementia is unclear.

 

OBJECTIVE: To compare the natural history of change in total cholesterol across 26 years between men who did and did not develop dementia 3 years after the last measurement.

 

DESIGN, SETTING, AND PARTICIPANTS: In the Honolulu-Asia Aging Study, 1027 Japanese American men had total cholesterol levels assayed on 5 occasions between 1965 and 1993 and were screened for dementia on 2 occasions between 1991 and 1996.

 

MAIN OUTCOME MEASURE: The slope of 26-year change in serum total cholesterol levels was estimated by a repeated-measures analysis and was compared between men with incident dementia (n = 56) and those without dementia (n = 971) at the end of the follow-up period.

 

RESULTS: Cholesterol levels in men with dementia and, in particular, those with Alzheimer disease had declined at least 15 years before the diagnosis and remained lower than cholesterol levels in men without dementia throughout that period. The difference in slopes was robust to adjustment for potential confounding factors, including vascular risk factors, weight change, alcohol intake, and use of lipid-lowering agents.

 

CONCLUSION: A decline in serum total cholesterol levels may be associated with early stages in the development of dementia.

 

PMID: 17210816 [PubMed - indexed for MEDLINE]

[Chickenbackside]

A really interesting and entertaining documentary. Grab some popcor... I mean, almonds, and enjoy...

 

 

 

Part 1

 

Part 2

 

Part 3

 

Part 4

 

Part 5

 

Part 6

 

Part 7

[Eizenzahn]

nice videos there.. i wonder what will b the results if 1 participant just meet the daily calorie target by eating coconut cream only or fatty meat

[Topgun]

This study is really enlightening! Tks CBS.

 

So if this is clinically proven, that we're what we're, if I go back to eating 'normally', I would soon get back my weight that I started with and probably stay that way if I maintain my normal physical routines and activities. Hahahahaha.

 

But I love the new mini me too much

[Xtrocious]

nice videos there.. i wonder what will b the results if 1 participant just meet the daily calorie target by eating coconut cream only or fatty meat

 

Had a small tetrapak of Ayam coconut cream (brown packaging) this morning with some flax seeds...

 

But a hour later, I am suffering from an upset stomach

 

Does this mean that I am "sensitive" to coconut milk?

 

 

[Skunk]

Had a small tetrapak of Ayam coconut cream (brown packaging) this morning with some flax seeds...

 

But a hour later, I am suffering from an upset stomach

 

Does this mean that I am "sensitive" to coconut milk?

 

i think temporarily not used to the high fat content.