Paleo Diet & Strength Training Biochemistry | Doug McGuff M.D. | Full Length HD

Julian Shapiro, YCombinator alum, has a very nice guide to building muscle.[0] The gateway drug to the HIT tradition, which began with genius Arthur Jones and Nautilus in the early 1970s, is this video presentation by Doug McGuff[1], author of Body by Science[2]. Whether you follow a HIT protocol or not, you should be familiar with the theory covered in Body by Science. Doug covers the definition of fitness and health (which is unusual right there for a fitness book!), the confounding effects of genetics, fat metabolism, and much, much more. The High Intensity Business podcast has all the leading figures in exercise research as guests, with a rich back catalog and very detailed links in the show notes.[3] And if you plan to do this for the rest of your life, give your future joints a break by not destroying them in your youth.[4][5] [0] link [1] ▶ this video [2] link [3] link [4] link [5] link

The true scientific one is called Body by Science [1]. If you have 100 minutes, invest watching this [2] from God himself (Doug McGuff M.D.). P.S. The next The 21 Convention will be in January 2015 [3]. [1] link [2] ▶ this video [3] link

>I'd love to see a star[v]ing obese person. Most obese people are suffering from something called "internal starvation", which is a byproduct of insulin resistance. The mini-lecture on fat biochemistry is here[0]. [0] ▶ this video [1] link

Actually from what I understood about intermittent fasting it is way better than simply eating less. I'm not a doctor but the mechanisms by which the body burns fat is that it has to send the proper signaling at a cellular level. If you listen to the video here starting at 1h03: ▶ this video Though the video is to understand how energy is used and stored for workout reasons it explains a bit the mechanism whereby the body decides to store fat or convert it to phosphates for semi-immediate use. I'm convinced that intermittent fasting turns off the body fat storage mechanism and turns on the burn fat mechanism. Unfortunately if you only eat less you never send the signals to your body that it needs to stop storing fat. An intermittent fast is therefore way better than just eating less. For me intermittent fasting means not eating breakfast and eating around 12h30. I've lost 14 pounds this way and I'm finding it really easy to skip a meal now where I couldn't do it without having a headache before.

If you want to do Super Slow, great, but that is the original HIT, High Intensity (Strength) Training from Arthur Jones of Nautilus fame. I just went to YouTube and searched for HIIT. I don't see any videos of "moving slowly with form" (which is exactly what Super Slow is built around - 10 seconds concentric, 10 seconds eccentric, one set to failure). link ▶ this video

>Sorry but in terms of obesity and weight loss, it's really not more complex. No, it is extremely complex. "Calories in < Calories out" isn't even stating the principle you think it is. You want to make a statement about fat balance depending on calorie deficit, independent of what type of food you eat, and even that is completely wrong. Different foods take completely different paths through the human digestive system (e.g., fructose vs. glucose) and thus have completely different effects independent of their "calorie" count. Most people on a calorie deficit are not also exercising, and their weight loss is 25% muscle loss, which is a disaster for their future health. Peter Attia makes a careful statement about "calories in/calories out" in the first few minutes of this lecture: link Doug McGuff covers med school biochemistry and metabolism in the last part of this presentation, and mentions "internal starvation" where obese people crave food at regular intervals, but the food goes directly into fat tissue. ▶ this video Hey, if it is just calories in < calories out, why is Bill Gates so much richer than me? All he did was spend less than he earned, right?

It doesn't take much time to exhaust yourself physically, at least to exhaust specific muscle groups. Systemic exhaustion (steady state exercise, like running) is another matter. It doesn't even cause sweating, as it is over too quickly. I have been experimenting lately with pushups to failure just before I turn out the lights and climb into bed. By failure, I mean MMF (momentary muscular failure), not being able to repeat the motion as hard as I try. An alternative is body weight squats by the bed, to failure. Pick the range of motion to be in the hard (low) part of the squat, move slowly (SuperSlow protocol is 10 seconds concentric, 10 seconds eccentric) to failure, and make it hard enough to fail in less than 90 seconds. Crawl into bed and fall asleep easily (after your heart stops pounding). Of course, you will also build muscle mass over time, which doesn't hurt. [0] ▶ this video [1] "Body by Science: A Research Based Program to Get the Results You Want in 12 Minutes a Week" link

I like your reference to catabolic/anabolic processes. Alas, you then made some incorrect claims. >you can't lift weights and gain muscle (i.e. grow) without also gaining fat Of course you can. I'd be happy to share my Google sheet of daily weight, losing about 0.06lb/day, and my BodPod measurements showing going from 28% to 20% body fat while gaining 2.5lbs of muscle mass. Sarcopenia would have taken another 0.5lbs of muscle in that one year period. Drew Baye has several articles on losing fat while gaining muscle[0]. In the first few pages of Body by Science[1], Doug McGuff defines health as (1) the absence of disease and (2) a balance between anabolic and catabolic processes. Except McGuff makes it clear that almost the entire population in the developed world lives in a catabolic energy state, eating way more than we need, never flushing the stored glucose out of our muscles, the tank is always full[2]. But while that is happening, sarcopenia [catabolic] is removing muscle mass as we age. [0] link [1] link [2] ▶ this video

If you check, you will find it is incredibly rare for health and fitness books and articles to define "health", "fitness" or "exercise". Body by Science[0][1] gets right to it on pages 2 and 3 to define all three: Health: A physiological state in which there is an absence of disease or pathology and that maintains the necessary biologic balance between the catabolic and anabolic states. Fitness: The bodily state of being physiologically capable of handling challenges that exist above a resting threshold of activity. Exercise: A specific activity that stimulates a positive physiological adaptation that serves to enhance fitness and health and does not undermine the latter in the process of enhancing the former. [0] link [1] ▶ this video

It's surprising that no one has mentioned Body by Science[1], SuperSlow from Ken Hutchins, Arthur Jones and Nautilus, and other research based programs from the last forty years. Free weights can be very dangerous as you approach muscle failure, and all sorts of momentum, breath holding, etc. are problematic. Unless hypertrophy and/or bad time management are your goals, I prefer the system of deep muscle inroading in 12 minutes a week, and then I work on sport skills, not building muscle mass, the rest of the week. I have a median genotype, not the genetic makeup of a muscle magazine. [1] link "Body by Science: A Research Based Program for Strength Training, Body building, and Complete Fitness in 12 Minutes a Week" [2] ▶ this video [3] link