Lift, Train, Fitness

Trusylver said:
Lots of smoke in the air again this arvo, I think it is from the Fraser Island fire. which is producing a lot of smoke, it is never good when world heritage areas are on fire.
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No, it never is - or any uncontrolled fire. The smoke is hardly factored as a side-effect of the fires, but it's a significant health risk. I'm glad your breathing is improving, in the midst of this.
The papers said that Sydney this morning had, because of fires, the worst air quality (of fine particles) in the world, which seems hard to believe, but I suppose wasn't said without reason.
 
Trusylver said:
it is never good when world heritage areas are on fire.
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In much of the US fires were originally a natural part of the ecology, mostly by lighting strikes. Small and slower moving fires burned regularly keeping the fuel load low, and often not killing all of the vegetation or wildlife. Since we arrived and started fighting fires and dividing up the land with roads and things fires became less frequent and fuel built up. One result is that when we do have a fire it is larger, hotter, and faster moving. Being both more dangerous to man and deadly to more vegetation and wildlife.

Many of our national parks now allow most fires to burn naturally, trying to get back to the more original ecosystems. We are also using controlled burns in a lot of areas to help manage fuels. This allow to burn policy lead to a huge fire in Yellowstone about 20 years ago, considered a disaster by many at the time but the park is recovering, and will become more natural.

I know nothing about your ecosystems or natural conditions, but suspect something similar may be true in Australia.
 
alligatorob said:
Many of our national parks now allow most fires to burn naturally, trying to get back to the more original ecosystems. We are also using controlled burns in a lot of areas to help manage fuels. This allow to burn policy lead to a huge fire in Yellowstone about 20 years ago, considered a disaster by many at the time but the park is recovering, and will become more natural.

I know nothing about your ecosystems or natural conditions, but suspect something similar may be true in Australia.
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There is a lot of political problems related to the fires, with budget cuts but also lack of permission to do preventative burns when the weather allows the way it used to be done years ago. on top of that the weather has been a problem with the safe window to place controlled burns being much reduced. A lot of fire trails have become degraded preventing good access to some areas in Australia and reducing the ability to fight these large fires.

Ecology wise much of the Australian bush requires fire and the native peoples have used fire in the bush for thousands of years. Fraser Island however is a tropical sand island, is the largest sand island in the world. Large fires here are very much out of the ordinary, but lack of rain and humidity in the tropics and sub tropics is making these fires possible with heat intensities that destroys seeds rather than triggering native seeds to sprout.
 
health wise feeling much better this morning but I have yet to step outside and smell how bad the smoke is.

a bit of TMI

I had a very heavy night last night, (I have a very heavy cycle) and my appetite is through the roof this morning, I need to keep myself distracted.
 
just spent a bit of time sorting through some studied to provide factual answers to another post on the forum has kept me distracted from extra food cravings, and a quick 100 push-ups has loosened me up. time to get bub ready and go into town for Doc appointment.
 
Unfortunately, providing posts with the science to back it up takes time, and I don't alway have the time for in depth responses to stuff or i am on my phone making complex post more difficult
 
Trusylver said:
Unfortunately, providing posts with the science to back it up takes time, and I don't alway have the time for in depth responses to stuff or i am on my phone making complex post more difficult
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I totally get that. I don’t think it’s your responsibility either. This isn’t really that type of forum, it seems, but it’s nice to see it when it happens.
 
I agree with Rob, your science based posts are refreshing, but I know it takes time and effort. Just throwing out opinions is easier, something I am guilty of.

Thanks for your post on Australia's fire ecology. It is similar to what we have here, and the problems are also similar.

Trusylver said:
a quick 100 push-ups has loosened me up
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That is impressive, not sure I've done 100 push-ups in my lifetime.
 
bensanon said:
I totally get that. I don’t think it’s your responsibility either. This isn’t really that type of forum, it seems, but it’s nice to see it when it happens.
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It may not be that type of forum, but if a lot of bullshit posts go unchallenged it begins to feed the "popular opinion" myths that float around the diet and fitness industries posing as facts, because it is seen sooo often.

there are plenty of so called common knowledge facts which are simply wrong, and it is hard to fight against these sorts of beliefs even with science.

It does not help when diet science is so complex and varied, that almost any crackpot idea can find some sort of study to back it up, usually studies which are not peer reviewed and or are funded by a special interest group paying for the results to fall in their favour. Studies done by companies on their own products also fall into this category which is very common in the diet supplement industry. Statistically insignificant results can and do get blown out of proportion and become the next big thing.

A sample size of n=1 is not a great basis for saying something will work for everybody, especially in weight loss, where a person may be changing a heap of variables at once then they come onto a forum like this to tell everybody they found the secret to weight loss.

I am confident in the science that backs my way of eating, but as most people here who get to know me, I will not and do not push for everybody to eat that way because not every individual will respond the same way.
 
Trusylver said:
It may not be that type of forum, but if a lot of bullshit posts go unchallenged it begins to feed the "popular opinion" myths that float around the diet and fitness industries posing as facts, because it is seen sooo often.

there are plenty of so called common knowledge facts which are simply wrong, and it is hard to fight against these sorts of beliefs even with science.

It does not help when diet science is so complex and varied, that almost any crackpot idea can find some sort of study to back it up, usually studies which are not peer reviewed and or are funded by a special interest group paying for the results to fall in their favour. Studies done by companies on their own products also fall into this category which is very common in the diet supplement industry. Statistically insignificant results can and do get blown out of proportion and become the next big thing.

A sample size of n=1 is not a great basis for saying something will work for everybody, especially in weight loss, where a person may be changing a heap of variables at once then they come onto a forum like this to tell everybody they found the secret to weight loss.

I am confident in the science that backs my way of eating, but as most people here who get to know me, I will not and do not push for everybody to eat that way because not every individual will respond the same way.
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Oh my, this is perfectly stated Tru. So refreshing to hear.
 
Dietary modifications for weight loss and weight loss maintenance. - PubMed - NCBI

and here is a review paper from this year basically saying all diets work about as well as each other, comparing

Dietary Schemes Based on Alterations in Carbohydrate and Lipid Composition of the Diet
Protein Intake for Weight Loss
Energy Intake Manipulations
The Case of Intermittent Fasting for Weight Loss
Meal Replacement Formulas for Weight Loss
Food Groups in Weight Management Programs
Dietary Patterns for Weight Management.
Timing of Eating: The Chronobiology of Diet and Weight Loss
 
Energy expenditure increased in the exercise groups as expected, without compensatory metabolic or activity changes. However, weight loss was only 36.2% and 40.8% of predicted values

Exercise for weight loss

this is a long large supervised study, looking at exercise for weight loss.
 
I really do not know why I bother with some stuff on this forum, it just frustrates me. :banghead:

As a powerlifting champion, qualified powerlifting coach who has coached national record holders I seem to need to be told how powerlifters train ??? :banghead::banghead:

When I backup my position on things I like to include the science when possible as well as some Bro references for those who don't like reading real science. Including the occasional Bro link does not suddenly make me uneducated, If I include a bro link it is because they happen to be correct with something, it is not an indicator that everything that person has to say is correct.

The rep range continuum I posted elsewhere was sourced directly from my exercise science study material, It is a continuum, it does not say that you MUST lift in a specific range but rather show which ranges of reps is most efficient for achieving your goals.

Reps do matter.

I should also note that just because I am a powerlifter, at no time on this forum have I ever pushed powerlifting training as the way to train. As a powerlifter and coach, I would generally recommend against training like an elite level powerlifter, in short, elite sport is not healthy. In general the advice I would normally give on this forum is aimed at developing good health and a good base level of strength. If somebody does want to push the limits of their own strength I can help, that is after all, my profession but this is not the place for it. On this forum I am more interested in helping people train in a safe efficient way within the bounds of any health conditions they may have, I give tips, but I don't write individual programs for people here.

:rant:
 
As someone whose fitness level is pretty poor - I don't think I could do a single chin-up, for example - I have really appreciated your willingness to share your expertise at a level I can take in and benefit from. We're lucky to have you!
 
Finished at the gym for the morning

Quick general warmup - rower 1 km

Shoulder rehab -

Shoulder dislocations
seated row
Wide grip pull downs
Bow Pulls

For Fun

Bench - happy with 70 kg, kept it light
Squat - a couple of speed sets at 100 kg
Landmine Press
Hamstring raise - tough exercise, but I have to be consistent in countering my quad dominance.

I think I can confidently say I have achieved recovering full shoulder ROM now to regain full mobility.

Flexibility is defined as "the ability of a muscle or muscle groups to lengthen passively through a range of motion", whereas mobility is the "ability of a joint to move actively through a range of motion". Many additional structures define how good a person's mobility is. It is not only the muscles stretching over a joint but also how far the joint moves within the joint capsule. Mobility also takes into account the component of motor control within the nervous system.

Mobility work also allows you to strengthen your body in your new and improved range of motion and therefore the effects will last.


Now I am home, It is time to go through the rest of my shoulder exercises, including my foam roller stuff which I hate, foam rolling the Lats is painful.
 
I am feeling a bit down at the moment, the gym owner (a friend) said there was a complaint about me, my grievous error was to speak to somebody to stop them hurting themselves badly (do a YouTube search for leg press fails- only if you are not squeamish), I am sure it is this person as it is the only person I have said anything to at the gym in months, I am no longer to say anything to anybody, even if they are about to do themselves serious harm. Now I remember why I usually train and coach when the gym is almost empty. I just wish I had the finances to finish building my own gym. They are trying to push the gym to being more mainstream so it is loosing the comfortable feel and becoming more like the chain gyms I hate. J also has to bite her own tongue at times because a lot of members sign to say they do not want help.

and to top it all off I had a stupid scammer just phone (the other Aussies here will understand which one when I say it was the NBN technical department), but it was entertaining making him loose his cool and start shouting at me that I was a "fucking stupid bitch idiot":rofl: in a very strong Indian accent.

I am going to watch some cricket on TV, and contemplate if I can afford to drive down to the Gabba on the weekend to watch at the ground.
 
Trusylver said:
Energy expenditure increased in the exercise groups as expected, without compensatory metabolic or activity changes. However, weight loss was only 36.2% and 40.8% of predicted values

Exercise for weight loss

this is a long large supervised study, looking at exercise for weight loss.
Click to expand...

I took a look at this one through the link you provided, Tru. I think I would have to read the full study to understand the significance better but right now, I'm not really sure I see it. It has a larger sample size than many I've seen and the length of time at follow-up is longer than many too it seems. Wrt the results you pulled, obviously energy expenditure would increase in the exercise groups. Do you have an idea of how they predicted weight loss and the assumptions they used? It's interesting that weight loss didn't occur to the degree they expected and there's not a huge difference between the lower exercise group and the moderate one. That seems to suggest a little provides almost as much benefit as a higher amount.

For me, the exercise I've been doing is much greater than either of these two groups but I go extreme with it. Not many people have the time I do. It's been fundamental, especially running, for my weight loss but the benefits have extended far beyond energy expenditure.


I haven't read through the other issue you replied to on the other thread but I do want to say, I have massive respect for people who can build their body for performance. It takes a great amount of knowledge about yourself and I actually gravitate toward power-lifting or body building information to understand my own fitness. It's the best information out there it seems. To be able to apply it to yourself and then compete a high level with others is pretty amazing too. What little I have learned has been really eye opening. Changes like that require a lot of work over a long time and that's really difficult to do. All sorts of skills are involved: goal setting, measuring and moitoring progress, developing drive and motivation, actively managing all aspects of your health including nervous system health and mental health, and on and on. I wish I had time to implement more of it for running and general fitness purposes. I'm out of my depth when it comes to power-lifting so some of this probably sounds silly as do many of my posts here I'm sure lol.
 
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