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Member Since 26 Oct 2003
Offline Last Active Aug 16 2013 05:22 PM

#490377 Why weight lifting is good

Posted by blackbirdbeatle on 21 February 2005 - 04:40 PM

Targeted fat loss is a myth. No matter what you think, you are not just losing fat on your legs when you ride the bike. Perhaps you are building muscle there and it makes it seem like there is less fat but when your body burns fat, it does so indiscriminately. Overall calories burned is not specific to an area. You can only target muscle growth not fat loss or gain.

Also exercise should be part of your life that you enjoy or else you probably won't last. To me, a treadmill, stationary bike, or any indoor exercise(Apart from weight training) is the most boring(Hey, we all have our opinions right?). Even with weight training I would rather be outdoors doing some heavy lifting. Why on earth someone would choose to run in thier living room over the great outdoors is beyond me(Time isn't an excuse because you can run anywhere, there's even tons of runners downtown during their 45min lunch break).

#489805 Why weight lifting is good

Posted by blackbirdbeatle on 21 February 2005 - 02:52 AM

I thought that this could go into the diet forum because it has much the same effect as the recent diet threads by sweetjade and others.

I'd just like to add other benfits of weight lifting. Pretty much all of this can be said for cardio as well.

This has all been pretty much covered I'd just like to simplify it for those that are too lazy to read the in depth, technical posts by others.

1. It increases metabolism for at least 18 hours afterwords(Add on the bonus that more muscle burns more calories if you are trying to lose fat eventually). This sustained metabolic rate is even greater than any cardio exercise.

2. Bone Density Increases. You can eat all the soy or calcium you want but if I do moderate weightlifting all my life, I will have bones much much stronger than you and we all know the downward spiral a broken hip or whatever can cause when you're 85.

3. Increases insulin sensitivity significantly(Aerobic exercise does this as well).

This makes sense because the reason many(Not all) have insulin resistance is because basically they are lazy bastards. You have glucose floating around and so the pancreas sends out the insulin to save the day and it routs up all the glucose and tries to shove it into cells, many of which are muscle cells to get it out of the blood. However, if you haven't used your muscles much(Inactive), it's like trying to force more air into the raft, when it's already full. The muscles don't like this because they have all this energy already and so the receptors start denying the entry of the insulin laden glucose because the muscles don't need it. This is insulin resistance. You would think that your body would recognize this fault but no, becuase the glucose isn't going anywhere the good old pancreas sends more insulin and eventually the receptors close up shop and bang you have type 2 diabetes(And for many weight gain).

There is hope though and this is where weight training or cardio comes in. You have now depleted your muscles of their energy and they want more, therefore the receptors are open to taking in all this extra insulin. This is also why after hard cardio or weight lifting there is no blood sugar spike, becuase your muscles and other body cells are craving the energy. It is in this time right after exercise(And some right before and during) that it's a good idea to have some simple carbs, hell, even sugar wouldn't hurt(Yes you can even take this opportunity to have some delicious cake or something as long as it doesn't have bad fats), because that's all carbs are anyway, sugar(This also prevents muscle loss because insulin shuts down fat loss and increases fat storage and when the body tries to get energy from the fat if you don't feed it, it will go to the muscles, since the insulin shut down the fat loss channel). In short you need anything that will feed the muscles fast. This takes care of the immediate need. Now theres a prolonged need for rebuilding all the tissue that you broke down and that's where the complex carbs come in. They supply a steady stream of energy that is gradually forefed, if you will, into the cells. This isn't a problem because if you exercise and lift weight, the cells will need that energy and will accept it, thus you have decreased or conquered your resistance to insulin.

Summary for IR: Work out or do cardio(Both preferably).
                          Eat a small amount of simple carbs before a workout(Just to get you by the workout) and eat a good portion right after(With protein, preferably in liquid form).
                           The rest of the time eat complex carbs, ones that will slowly release insulin.
                            If you do eat simple carbs make sure you eat them with other thigns discussed in other threads that slow glucose rise(Or refer to the GL index) or make sure they're healthy like apples(Which usually are low in GL).

4. It lowers bad and increases good cholesterol. You're body is already producing 75% of it's cholesterol from the liver and that is mostly inedependant from the foods you eat so avoiding high cholesterol foods but failing to exercise or weight lift will yield poor results. oF course there are specific foods amd drinks  that decrease the cholesterol in your blood such as red wine green tea, etc...

5. It lowers blood pressure(Of course not during the exercise).

Hmmm.... see a connection to the above three points and ending Syndrome X?

Hope this clears up some worries about weightlifting. For it's affect on testosterone(Not as bad as you think) go to the glucose intolerance and insulin thread.

I'd just like to add that as far as diet, insulin, and weightgain goes it's not wise to eat carbs before bed, instead go for fats and protein(Which you should be eating thoughout the day anyway). The solid forms of protein go best when taken in the morning, and afternoon. At night and right after a workout liquid is preferable. Again,the only good time to spike insulin is right after a workout and a little bit before exercising so you don't burnout(Although if you ate the proper amounts of complex carbs, you wouldn't have as high a burnout rate).