Life ****Official Weight Loss and Exercise Thread**** - Page 29

**luv** · 11-07-2009, 11:30 AM

I know that TinyE has the CP Weight Loss Challenge thread, but this is a new beginning for me. No losing weight for prizes, as that motivation ended on July 1st. This time I'm doing it for me. My goal is 75 lbs. Slow and steady wins the race. This time, the prize will be a whole new me.

Anyone else still battling the bulge? Here, hopefully, you can find more encouragement and tips on diet and exercise. Feel free to talk about discouragements, setbacks, frustrations, etc as well. We're here to help...at least I am.

Silock · 12-12-2009, 02:17 AM

Quote:

Originally Posted by GoChiefs

Wow, I totally just kicked my own ass.

The nice thing about going to the gym at 12:30 AM is you can blast tunes from Rambo, Star Wars, The Mask of Zorro, Star Trek III and Temple of Doom and not feel too embarrassed about it.

LOL

I could give a **** if people listen in on my music. I blast Hans Zimmer's "He's a Pirate" (Pirates of the Caribbean) theme song sometimes. Of course, I wear headphones, but I'm sure anyone not wearing them could hear it.

**Mr. Flopnuts** · 12-12-2009, 02:17 AM

LOL I'm back. Start taking bets how long I'll last this time.

**Smed1065** · 12-12-2009, 02:18 AM

[quote=Smed1065;6338555]

Quote:

Originally Posted by GoChiefs

Wow, I totally just kicked my own ass.
/quote]

And you mouth off to real people?

Wow kicked ass in 1 1/2 hours? LOL

That not counting driving time to and fro!

OK that close why not jog to warm up and cool down?

What a joke!

Hammock Parties · 12-12-2009, 02:19 AM

Quote:

Originally Posted by Silock

LOL

I could give a **** if people listen in on my music. I blast Hans Zimmer's "He's a Pirate" (Pirates of the Caribbean) theme song sometimes. Of course, I wear headphones, but I'm sure anyone not wearing them could hear it.

Yeah that's just it. My headphones suck. At least my dinky ones, I can't wear my big bulky home theater headphones at the gym.

My gym has a line-in for mp3 players so I was using that...but suffering the looks for playing Star Trek music when others come in is out of the question.

Hammock Parties · 12-12-2009, 02:20 AM

[quote=Smed1065;6338558]

Quote:

Originally Posted by Smed1065

Wow kicked ass in 1 1/2 hours? LOL

That not counting driving time to and fro!

OK that close why not jog to warm up and cool down?

What a joke!

Smed, you utter dipshit. The gym is literally three minutes from my house.

**Smed1065** · 12-12-2009, 02:24 AM

So U drove?

Hammock Parties · 12-12-2009, 02:25 AM

Quote:

Originally Posted by Smed1065

So U drove?

It's pouring down rain and it's 40 degrees. Yes, I drove.

Would you like to finish your bottle of Jack Daniels and collapse in a drooling mess on the floor now?

**Smed1065** · 12-12-2009, 02:29 AM

Quote:

Originally Posted by GoChiefs

It's pouring down rain and it's 40 degrees. Yes, I drove.

Would you like to finish your bottle of Jack Daniels and collapse in a drooling mess on the floor now?

Nice work out.

NewChief · 12-12-2009, 07:46 AM

About to hit the Saturday morning workout, which is my longest and most fun. Family day at the gym! The wife goes to her Body Pump class, the kids to to the gym's daycare, and I get to workout for an hour and a half.

Silock · 12-14-2009, 06:56 PM

http://alwyncosgrove.blogspot.com/20...d-up-post.html

Pre-Workout Nutrition to Speed up post workout metabolism

Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training.
Hackney KJ, Bruenger AJ, Lemmer JT.
Med Sci Sports Exerc. 2009 Dec 4. [Epub ahead of print]

This study took a small group of trained individuals in a double blind (ie neither the researchers nor the participants knew what they were getting) crossover design to compare a pre-workout protein supplement to a pre-workout carbohydrate supplement.

Both groups then completed a heavy resistance training workout (4 sets of 9 exercises at 70-75% of max weight)

Both groups showed a significant increase in resting energy expenditure for up to 48 hours post workout (as we would expect from the afterburn effect of weight training), however the protein group had a significantly higher increase than the carbohydrate group for up to 24 hours.

The researchers concluded that timing a protein supplement prior to weight training may be a simple and effective strategy to increase energy expenditure by elevating the post workout "afterburn effect" which in turn could facilitate reductions in body fat mass and improve body
composition if nutritional intake is stable.

Obviously this is a small study - but it's nice to see this type of work being done. This has been a standard recommendation at Results Fitness for some time (never train on an empty stomach).

Bottom line - adding a pre-workout protein supplement will increase the afterburn effect of a basic weight training program significantly when compared to a carbohydrate supplement.

SenselessChiefsFan · 12-14-2009, 07:24 PM

Quote:

Originally Posted by Silock

http://alwyncosgrove.blogspot.com/20...d-up-post.html

Pre-Workout Nutrition to Speed up post workout metabolism

Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training.
Hackney KJ, Bruenger AJ, Lemmer JT.
Med Sci Sports Exerc. 2009 Dec 4. [Epub ahead of print]

This study took a small group of trained individuals in a double blind (ie neither the researchers nor the participants knew what they were getting) crossover design to compare a pre-workout protein supplement to a pre-workout carbohydrate supplement.

Both groups then completed a heavy resistance training workout (4 sets of 9 exercises at 70-75% of max weight)

Both groups showed a significant increase in resting energy expenditure for up to 48 hours post workout (as we would expect from the afterburn effect of weight training), however the protein group had a significantly higher increase than the carbohydrate group for up to 24 hours.

The researchers concluded that timing a protein supplement prior to weight training may be a simple and effective strategy to increase energy expenditure by elevating the post workout "afterburn effect" which in turn could facilitate reductions in body fat mass and improve body
composition if nutritional intake is stable.

Obviously this is a small study - but it's nice to see this type of work being done. This has been a standard recommendation at Results Fitness for some time (never train on an empty stomach).

Bottom line - adding a pre-workout protein supplement will increase the afterburn effect of a basic weight training program significantly when compared to a carbohydrate supplement.

Great info... did it mention anywhere the amount of protein?

Silock · 12-14-2009, 08:05 PM

I'm sure the actual study did. I'll look up the full results later. I'm still doing some stuff for my finals right now >.< A little busy, but I'll find out for you.

**luv** · 12-14-2009, 08:06 PM

Quote:

Originally Posted by Silock

I'm sure the actual study did. I'll look up the full results later. I'm still doing some stuff for my finals right now >.< A little busy, but I'll find out for you.

Everyone knows CP comes before finals.

SenselessChiefsFan · 12-14-2009, 09:34 PM

Quote:

Originally Posted by Silock

I'm sure the actual study did. I'll look up the full results later. I'm still doing some stuff for my finals right now >.< A little busy, but I'll find out for you.

No rush. Just looking for every edge I can get.

Silock · 12-15-2009, 02:13 PM

PURPOSE:: To determine if protein supplementation (PRO) prior to an acute bout of heavy resistance training (HRT) would influence post-exercise resting energy expenditure (REE) and the non-protein respiratory exchange ratio (RER). Hypothesis: REE would be increased and RER would be decreased up to 48 hours following timed PRO and HRT compared to carbohydrate supplementation (CHO) and HRT. METHODS:: Eight resistance-trained subjects (5M, 3W) participated in a double-blind, two trial crossover design, where REE and RER were measured (7:00am) on four consecutive days. On the second day of trial one, subjects consumed 376 KJ of either PRO (18g whey protein, 2g carbohydrate, 1.5g fat) or CHO (1g whey protein, 19g carbohydrate, 1g fat) 20 minutes prior to a single bout of HRT (9 exercises, 4 sets, 70-75% 1RM). REE and RER were measured 24 and 48 hours post-HRT. During trial two, the same protocol was followed except subjects consumed the second supplement prior to HRT. RESULTS:: Compared with baseline, REE was elevated significantly in both CHO and PRO at 24 and 48 hours post-HRT (p < 0.05). At 24 hours post-HRT, REE in response to PRO was significantly greater compared to CHO (p < 0.05). RER decreased significantly in both CHO and PRO at 24 hours post-HRT compared to baseline (p < 0.05). No differences were observed in total energy intake, macronutrient intake, or HRT volume (p > 0.05). CONCLUSION:: Timing PRO prior to HRT may be a simple and effective strategy to increase energy expenditure by elevating REE the day after HRT. Increasing REE could facilitate reductions in body fat mass and improve body composition if nutritional intake is stable.

11-07-2009, 11:30 AM
luv You think you can get by this? Join Date: Dec 2004 Location: Springfield, MO Casino cash: $-1250000	**Official Weight Loss and Exercise Thread** I know that TinyE has the CP Weight Loss Challenge thread, but this is a new beginning for me. No losing weight for prizes, as that motivation ended on July 1st. This time I'm doing it for me. My goal is 75 lbs. Slow and steady wins the race. This time, the prize will be a whole new me. Anyone else still battling the bulge? Here, hopefully, you can find more encouragement and tips on diet and exercise. Feel free to talk about discouragements, setbacks, frustrations, etc as well. We're here to help...at least I am.
Posts: 63,567

12-12-2009, 02:24 AM	#426
Smed1065 Supporter Join Date: Nov 2003 Location: Returning From Hell Casino cash: $4743673	So U drove?
Posts: 10,211

12-12-2009, 07:46 AM	#429
NewChief In Search of a Life Join Date: Aug 2001 Location: Fayetteville, AR Casino cash: $7120204	About to hit the Saturday morning workout, which is my longest and most fun. Family day at the gym! The wife goes to her Body Pump class, the kids to to the gym's daycare, and I get to workout for an hour and a half. __________________ In this world of sin and sorrow there is always something to be thankful for; as for me, I rejoice that I am not a Republican. - H. L. Mencken
Posts: 21,845

12-14-2009, 06:56 PM	#430
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	http://alwyncosgrove.blogspot.com/20...d-up-post.html Pre-Workout Nutrition to Speed up post workout metabolism Timing Protein Intake Increases Energy Expenditure 24 Hours Post-Resistance Training. Hackney KJ, Bruenger AJ, Lemmer JT. Med Sci Sports Exerc. 2009 Dec 4. [Epub ahead of print] This study took a small group of trained individuals in a double blind (ie neither the researchers nor the participants knew what they were getting) crossover design to compare a pre-workout protein supplement to a pre-workout carbohydrate supplement. Both groups then completed a heavy resistance training workout (4 sets of 9 exercises at 70-75% of max weight) Both groups showed a significant increase in resting energy expenditure for up to 48 hours post workout (as we would expect from the afterburn effect of weight training), however the protein group had a significantly higher increase than the carbohydrate group for up to 24 hours. The researchers concluded that timing a protein supplement prior to weight training may be a simple and effective strategy to increase energy expenditure by elevating the post workout "afterburn effect" which in turn could facilitate reductions in body fat mass and improve body composition if nutritional intake is stable. Obviously this is a small study - but it's nice to see this type of work being done. This has been a standard recommendation at Results Fitness for some time (never train on an empty stomach). Bottom line - adding a pre-workout protein supplement will increase the afterburn effect of a basic weight training program significantly when compared to a carbohydrate supplement.
Posts: 19,908

12-14-2009, 08:05 PM	#432
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	I'm sure the actual study did. I'll look up the full results later. I'm still doing some stuff for my finals right now >.< A little busy, but I'll find out for you.
Posts: 19,908

12-15-2009, 02:13 PM	#435
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	PURPOSE:: To determine if protein supplementation (PRO) prior to an acute bout of heavy resistance training (HRT) would influence post-exercise resting energy expenditure (REE) and the non-protein respiratory exchange ratio (RER). Hypothesis: REE would be increased and RER would be decreased up to 48 hours following timed PRO and HRT compared to carbohydrate supplementation (CHO) and HRT. METHODS:: Eight resistance-trained subjects (5M, 3W) participated in a double-blind, two trial crossover design, where REE and RER were measured (7:00am) on four consecutive days. On the second day of trial one, subjects consumed 376 KJ of either PRO (18g whey protein, 2g carbohydrate, 1.5g fat) or CHO (1g whey protein, 19g carbohydrate, 1g fat) 20 minutes prior to a single bout of HRT (9 exercises, 4 sets, 70-75% 1RM). REE and RER were measured 24 and 48 hours post-HRT. During trial two, the same protocol was followed except subjects consumed the second supplement prior to HRT. RESULTS:: Compared with baseline, REE was elevated significantly in both CHO and PRO at 24 and 48 hours post-HRT (p < 0.05). At 24 hours post-HRT, REE in response to PRO was significantly greater compared to CHO (p < 0.05). RER decreased significantly in both CHO and PRO at 24 hours post-HRT compared to baseline (p < 0.05). No differences were observed in total energy intake, macronutrient intake, or HRT volume (p > 0.05). CONCLUSION:: Timing PRO prior to HRT may be a simple and effective strategy to increase energy expenditure by elevating REE the day after HRT. Increasing REE could facilitate reductions in body fat mass and improve body composition if nutritional intake is stable.
Posts: 19,908