Exercising and losing weight

[Ender]

On 5/25/2025 at 11:43 AM, Giordanogavin said:

There are many bui bui runner out there run very fast. For eg our Mr. 165kg fella 😜

My belly fat is real one.

[Atonchia]

On 5/19/2025 at 3:23 AM, Ender said:

Cardio burn visceral fats. 
But I still have belly fats despite running too much. Maybe not enough higher intensities.

 

https://www.facebook.com/reel/1744936489782930

Lots of saying, zone 2 burn more fat instead of carbohydrate.

[Lala81]

On 5/25/2025 at 3:42 PM, Atonchia said:

Lots of saying, zone 2 burn more fat instead of carbohydrate.

I've seen some over50 youtubers recommend fasted cardio/walking. 

[Atonchia]

On 5/20/2025 at 3:36 AM, Ender said:

 

Rock climber? 

https://www.facebook.com/reel/708801665022713

Need the bar to be smaller diameter.

But she definitely have great grip strength, arm and lats. Can see her hands/fingers are fully locked

I can pull more effective with a smaller bar than those standard stainless bar which can be slippery too.

[Atonchia]

On 5/25/2025 at 3:55 PM, Lala81 said:

I've seen some over50 youtubers recommend fasted cardio/walking. 

Fasted as in IF, then exercise in the morning before any food?

[Lala81]

On 5/25/2025 at 4:05 PM, Atonchia said:

Fasted as in IF, then exercise in the morning before any food?

Yes. Got evidence to show that more fat is "burnt" during the exercise. But of course if you don't maintain the caloric deficit. Your body will usually replace most if not all of it. 

Gemini got show some studies and articles on the above. 

So basically do cardio fasted then go whack your abs/core straight after that lol. Think the theory is that the body is trying to oxidise fat and the areas with good blood flow from whacking them will preferentially burn more. Most belly fat burning. 

Edited May 25 by Lala81

[Ender]

On 5/25/2025 at 9:25 AM, Lala81 said:

You can refer to this.

Calorie deficit. Cardio then do ab related exercises. 

 

Make sense, have to activate the muscle where the fats are.  Just like my legs, they are almost fats free, as I activate those muscle almost everyday at moderate to high intensity. If fats fuel is needed, they take it first from the legs, which closest to the activated muscle. I have neglected my abs for so long. But maybe one day I need those fats, LOL. I have been helping my father inject EPO every month, need to squeeze out some belly fat for the injection.  Neil Armstrong also use EPO before he got caught.

But I have other strength condition priority. My DXA scan from Helios health study, show the neck of my hip has low Tscore of -2.2. Almost reaching osteoporosis, now is osteopenia according to Grok3, very high risk of fracture. Am starting kettle bell swing and snatch to target loading at the hip. No room left for abs.

[Ender]

On 5/25/2025 at 3:55 PM, Lala81 said:

I've seen some over50 youtubers recommend fasted cardio/walking. 

Only early mornings last time I will do fasted zone 2 runs. But now my runs are 100% in the evening, it is always some snack before the run.  

I read if doing a long run, especially over 2 hours, timely refuel is needed. As runners are efficient energy burner, that switch fuel source quickly with whatever is available. It's will switch to muscle as fuel if the run took too long and used up all the carbs or fats fuel. So I have a rule, no refueling for runs under 2 hours to train the body fat burning in zone 2. But above that, I will bring along energy fuels, like gel or whatever tasty snacks.

[Ender]

On 5/25/2025 at 3:42 PM, Atonchia said:

Lots of saying, zone 2 burn more fat instead of carbohydrate.

Yes, that's the current zone intensity training philosophy. But should be more proportion of fats. For endurance sports, those people with a lot of time for exercise, can apply this concept, as they can do cardio for more than 1 hours a session.

But for people not into endurance sports, and do not allocate a significant amount of time for cardio. Like say, only do two sessions of 30 minutes a week, doing a zone 3  or 4  for 45 minutes not only burns more calories due to higher intensity, may burn more fats in that 45minutes session. Coz even though proportion of fats burn is lesser, but calories burn is a lot higher in that time frame. A smaller proportion of higher calories of fats might be equal or higher that zone 2. 

So those not into endurance sports, but more into holistic health regime where cardio time is allocated a lot less, I don't recommend doing zone 2 during those short session of cardio. Do highest intensity you can sustain continuously for the session without feeling so beat down that you need two days for full rest. Need some reserve for your other training the next day. Each day of full rest you need , reduces the fitness you gained from your previous cardio.

[Atonchia]

On 5/25/2025 at 4:31 PM, Ender said:

Only early mornings last time I will do fasted zone 2 runs. But now my runs are 100% in the evening, it is always some snack before the run.  

I read if doing a long run, especially over 2 hours, timely refuel is needed. As runners are efficient energy burner, that switch fuel source quickly with whatever is available. It's will switch to muscle as fuel if the run took too long and used up all the carbs or fats fuel. So I have a rule, no refueling for runs under 2 hours to train the body fat burning in zone 2. But above that, I will bring along energy fuels, like gel or whatever tasty snacks.

Now my max is 1hr before I need to refuel. But training run won't take gel. 

10yrs ago still can go Sunday 20km run without refuel. Just one water break at after fountain near NSRCC before heading back to Fort Road Carpark.

Then during race day will be 8 & 16 km take gel. 

[Atonchia]

On 5/25/2025 at 4:43 PM, Ender said:

Yes, that's the current zone intensity training philosophy. But should be more proportion of fats. For endurance sports, those people with a lot of time for exercise, can apply this concept, as they can do cardio for more than 1 hours a session.

But for people not into endurance sports, and do not allocate a significant amount of time for cardio. Like say, only do two sessions of 30 minutes a week, doing a zone 3  or 4  for 45 minutes not only burns more calories due to higher intensity, may burn more fats in that 45minutes session. Coz even though proportion of fats burn is lesser, but calories burn is a lot higher in that time frame. A smaller proportion of higher calories of fats might be equal or higher that zone 2. 

So those not into endurance sports, but more into holistic health regime where cardio time is allocated a lot less, I don't recommend doing zone 2 during those short session of cardio. Do highest intensity you can sustain continuously for the session without feeling so beat down that you need two days for full rest. Need some reserve for your other training the next day. Each day of full rest you need , reduces the fitness you gained from your previous cardio.

I can do supersets in gym finish 9 exercises with 3 sets of 10reps (except cable crunch 20reps per set) at around 40mins. 

Can run 7min/km pace for 10km.

But I am totally out of breath when doing 1km at 7min pace then follow with 3 static exercises on all core muscle groups 2 sets each. 

Only run 4km + 24 sets of exercises and need 1.5hrs to finish then. 

1km Run,
10 pull-ups + 20 push ups +
20 star jump x 2 sets

1km Run,
60sec dead hang + 20 alt arm/leg raise, 20 Skipping x 2 sets

1km Run, 
20 burpees+jump + 20 crunches +
10x incline pull-up x 2 sets

1km Run,

20 Lunges + 20x log press/squat

All without weights (except log press)..... Can't imagine the men's open Hyrox in a months time. 

I think my strength is still quite ok, but lack cardio fitness. 

[Kopites]

Taiwan sent a man for woman sport again! 

Lane 4(3rd runner).😱😱😱😱😱😱😱

Definitely a man! Look at his biceps!

 

Edited May 26 by Kopites

[Ender]

Internal decapitation.

 

https://www.facebook.com/reel/722050816872956

[Ender]

This is interesting, but not really surprising. Reinforcing idea that lifestyle changes trump over taking medication with general health advice, even for those recenbtly diagnosed as diabetic.

 

Review and Key Points of the Document

The document is a transcript from a YouTube video discussing a new randomized trial that achieved an 87% remission rate for type 2 diabetes through a supervised lifestyle intervention. Below are the key points, followed by a fact-checking analysis:

Key Points

• Study Overview:
  • A randomized trial achieved an 87% remission rate for type 2 diabetes after one year, with participants no longer meeting diabetes criteria (hemoglobin A1C below the diabetic threshold without medication).
  • The trial included 60 participants, all recently diagnosed (within 6 months) with type 2 diabetes or prediabetes.
  • Remission was defined as hemoglobin A1C below the diabetes threshold, with medications stopped for at least three months.
• Intervention Details:
  • Diet: High-protein, low-calorie diet (25% protein, 50% carbs, 25% fat), with a 500-calorie deficit daily, aiming for 0.5–1 kg weight loss per week.
  • Exercise: 20–30 minutes of cardio (60–70% max heart rate) daily and 20 minutes of resistance training 2–3 times per week.
  • Participants lost an average of 19.3 kg, with no significant muscle mass loss due to adequate protein intake and resistance training.
  • Additional benefits included reductions in body fat, visceral fat, liver fat, fasting insulin, insulin resistance, and inflammatory markers (C-reactive protein).
• Control Group:
  • Received standard medical treatment (glucose-lowering medication and general lifestyle advice).
  • Lost an average of 1.5 kg (not statistically significant).
  • Remission rates: 16.7% for type 2 diabetes and 7.7% for prediabetes.
• Outcomes:
  • 87% of the intervention group with type 2 diabetes achieved remission; 73% of those with prediabetes were no longer prediabetic.
  • Remission rates were proportional to weight loss, with 94% remission in participants losing over 15% of body weight.
  • No plateau in weight loss was observed, unlike typical trials where weight loss stalls after 6 months.
  • No serious adverse events, including no deterioration in kidney function despite the high-protein diet.
• Comparison to Other Studies:
  • The DiRECT trial achieved a 46% remission rate at one year, dropping to 36% at two years.
  • The Virta study (non-randomized) had a 25% remission rate at one year.
  • This trial’s 87% remission rate is notably higher.
• Limitations:
  • Small sample size (60 participants).
  • Participants were newly diagnosed, which may make remission easier compared to long-term diabetes (e.g., >8–10 years, as noted by Dr. Roy Taylor from DiRECT).
  • One-year follow-up is relatively short for a chronic condition, raising concerns about long-term sustainability.
  • The intervention involved significant supervision (doctors, nurses, coaches), which may not be replicable in real-world settings without support.
  • Sustainability Concerns:
  • Long-term maintenance of weight loss and remission is uncertain, as seen in other trials (e.g., DiRECT’s decline from 46% to 36% remission at two years).
  • Without ongoing support, participants may struggle to maintain the 500-calorie deficit, diet, and exercise regimen.
• General Advice:
  • Work with a doctor to safely scale back medications during lifestyle changes.
  • Various diets (high-carb, low-carb, Mediterranean) can achieve remission, emphasizing the importance of finding a sustainable approach for each individual.

[13177]

On 5/26/2025 at 12:51 PM, Kopites said:

Taiwan sent a man for woman sport again! 

Lane 4(3rd runner).😱😱😱😱😱😱😱

Definitely a man! Look at his biceps!

 

Can like this one meh? Sent a man to participate for woman sport?

But maybe that ‘woman’ is really a woman le?! Some woman looks like tomboy, even more manly than a man. Lolz.

Edited May 27 by 13177

[Ender]

 

Next time pay more for MRI instead of CT Scan.

https://www.facebook.com/reel/1141301684423681

Edited May 28 by Ender

[Lala81]

On 5/29/2025 at 2:36 AM, Ender said:

 

Next time pay more for MRI instead of CT Scan.

https://www.facebook.com/reel/1141301684423681

MRI Is more for certain structures. 

I've had 6-7 CTs for my illness. Did ask my onco about this before. He said dont worry, the risk is still exceedingly small. 

[TangoCharlie]

Pleased to have a run with my kid, old man still can keep up...I tempo he easy😂😂😂