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Advice needed First time I've worked on pre-season fitness

Discussion in 'Snow Talk' started by sly_karma, Aug 19, 2019.

  1. Sandy

    Sandy Dark Sith Lord of the Pool Room Moderator Ski Pass: Gold

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    Yes, but you're strange!! ;)
    Nice, but strange :D
     
  2. LMB

    LMB Old but definitely not Crusty! Ski Pass: Gold

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  3. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    First week of gym visits and I'm adapting. The trainer put together a weight circuit of modest weight and high repetitions, plus ab work and balance time on the Bosu ball.

    The last is intriguing to me, it will take a long time to get proficient on it. At this stage I can balance on two feet ok but closing my eyes tips me off in no time. One foot work is gonna take a while. I might get one for use at home, watch TV standing on it as some have suggested. I bet my grandsons will love it too!
     
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  4. BoofHead

    BoofHead One of Us Ski Pass: Silver

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    The bosu can also used for many other exercises other than standing as well. A great piece of kit.
     
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  5. MarzNC

    MarzNC One of Us Ski Pass: Gold

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    The BOSU is the only piece of exercise equipment that gets moved between floors at my house fairly often.

    Here's another way to work on balance. Only found it recently so haven't tried it too often.

     
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  6. LMB

    LMB Old but definitely not Crusty! Ski Pass: Gold

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    You’ll be surprised at how quickly you will get proficient with repetition.
    I use it regularly to challenge my balance and have noticed a huge improvement on snow, and when hiking over honky nuts!
    A fun one to throw in from time to time is to bounce a weighted but bouncy ball in front of you while on the bosu. You can gradually increase that difficulty from simple two footed bounce and catch, to one footed and rotating the bounce and catch through 9 o’clock, 12 and 3 o’clock positions.
     
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  7. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    About 5 weeks at the gym now. I quite like it! Took some experimenting with schedule but the best time for me seems to be right after work. Big bonus here is turning the phone to silent and chucking it in the locker while I work out. Definitely ends the work day, which for me can drag on for hours some days answering emails and texts.

    My sessions last about an hour and a half, an hour to do the circuit work and another 30 minutes of abs, stretching and balance. I've been keeping reps high and weights modest, especially with legs. For recreational skiing I need leg stamina rather than massive leg strength. I quizzed the trainer about all-round leg work rather than just lots of quads and hams. Probably the biggest gains have been in balance. This is where I was the most lacking and therefore found the most challenge. Still a long way to go but I see improvement.

    Did my first of the month weigh-in last week and found to my surprise I'd lost another 6 lb. Everyone tells you to expect diminishing losses as you stay on keto for multiple months. That combined with some addition of lean muscle mass from resistance training led me to expect little to no weight loss in September. Anyway I'm now down 33 lb/15 kg since June 1, two thirds of my 50 lb/23 kg target in a span of four months. Hope to reach that overall goal by end of February.

    I was a bit unsure how exercise and keto would mix for me, another reason why I waited 3 months before starting at the gym. It's been fine for the most part, once I understood that I need to eat a few hours before exercising. I'm an early riser and figured I'd go to the gym at 5:30 am and get on with the work day. But with no easily available quick energy from carbs, I would bonk at the end of the gym session. The light breakfast I ate beforehand was still digesting so I was on empty. Lesson learned: as long as I have a good breakfast or lunch, gym at 4-6 pm is fine.

    Motivation is at a high level now: weight targets being met, season passes purchased, snow already falling!
     
  8. piolet

    piolet Better make it three Ski Pass: Gold

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    Note to self; no ski off with sly this season
     
  9. kylep

    kylep Cage rattler Ski Pass: Gold

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    @sly_karma the struggle with exercising fasted can be adapted to, but takes a little time for some people. Most of the experts suggest morning exercise is better for fat burn, and protein within 30mins has an increased effect on muscle growth. When I am intermittent fasting I'll eat dinner the night before, then exercise first thing, and not eat until lunch, having only black coffee or tea - body adapts quickly to handling this, except I do feel a little less switched on toward lunch time on those days. Not sure how all this goes with the Keto thing.
    If you've found a time that works for you, especially with the phone trick, then stick at it
     
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  10. Mister Tee on XC Skis

    Mister Tee on XC Skis A Local Ski Pass: Silver

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    I keep fit all year round and avoid eating sugary shite, do not eat meat, love eating wheat and rice ( Indian Veg. diet) and don't drink booze. I drink green tea often. I swim 2.5 kms outdoors twice a week, cycle 25 kms once a week, walk often , sometimes surf, & bushwalk outside of ski season. XC skiing is a huge workout. I am able to belt out 10-15 km early in the ski season but by September I can ski 20 kms in good time over the Bogong High Plains.I am 50 years old and feel good and look quite in condition too.
     
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  11. DPS Driver

    DPS Driver One of Us

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    Is that your tinder profile?
     
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  12. southpaw

    southpaw One of Us Ski Pass: Gold

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    I’m down with all that except the no booze I’m afraid. There seems to be a symbiotic relationship between skiing and booze so much so one wouldn’t be as much fun without the other, although of course not at the same time.
     
  13. Untele-whippet

    Untele-whippet beard stroker Ski Pass: Gold

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    Coffee, single malt and pizza.
    3 x 10 hour busy work days per week with virtually no sitting and much stress.
    Every week 2 days of either MTB, climb, bushwalk or ski or a combination thereof.
     
  14. Mister Tee on XC Skis

    Mister Tee on XC Skis A Local Ski Pass: Silver

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    I have watched booze either kill or mangle people in my family. XC Skiing and good health go together . Booze, cooked brain , damaged liver and bad behaviour go together in my view.
     
  15. cold wombat

    cold wombat Twitter Contributer Moderator Ski Pass: Gold

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    I've seen the same in my extended family- lots of alcohol addiction with very sad endings. The impact can go on for several generations after the problem has been "solved". Most behaviours taken to excess will be bad for us.
     
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  16. southpaw

    southpaw One of Us Ski Pass: Gold

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    I don’t disagree with the position that excessive alcohol consumption is a major problem. To be clear I was only talking about moderate consumption. I only drink Friday to Sunday and give myself a break the rest of the week. Mind you I do feel the effects more easily than I used to.
     
  17. cold wombat

    cold wombat Twitter Contributer Moderator Ski Pass: Gold

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    Nothing wrong with most things in moderation.
     
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  18. Untele-whippet

    Untele-whippet beard stroker Ski Pass: Gold

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    Except skiing.....
     
  19. hotsaki

    hotsaki One of Us Ski Pass: Silver

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    I have found that if I feel like exercise I lay down .The feeling then goes away!
     
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  20. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    I've settled into a routine that seems to be working for me. Gym after work 3 days a week, once on the weekend if I'm in town. Typically I'm starting the workout about 10-11 hours fasted, I appear to have adapted well to this as there have been no low sugar episodes.

    I just hit the 5 month mark last week. Starting weight 248 lb (112.5 kg), current weight 210 lb (92.3 kg) for a loss of 38 lb/17.2 kg. Body fat continues to reduce, next measurement due in early Dec.

    Less quantitative, but movement and agility have seen big improvements. Every day on the building site I notice how much easier it is to climb up on scaffold and things like that. Skiing starts in a month and I'm truly looking forward to it for the first time in years.

    FWIW, I've cut down my alcohol intake lot due to calorie and carb concerns, but haven't stopped altogether. I try to have at least three alcohol-free days a week and the other days are pretty light if I'm at home, just a glass if wine with dinner or one beer watching TV. Alcohol has never ruled my life and I havent been drunk or hungover in years and years, but not hard to see the consequences in terms of calories and the weight gain over the years. Too much of a good thing as usual!

    I plan to stay keto for another 4 months, with a review when I hit my weight loss target of 50 lb/23 kg - just 7 kg to go! I'm inclined to continue the low carb principles longterm, with an occasional treat like fresh bread or a dark beer. But my eating habits in the past were "deny yourself nothing", moderation was not a concept I was familiar with. I suspect the path forward is as much mental as physical.
     
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  21. cold wombat

    cold wombat Twitter Contributer Moderator Ski Pass: Gold

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    This is the hard bit!

    ;)

    I suspect this is the key for most of us, if not all.
     
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  22. MarzNC

    MarzNC One of Us Ski Pass: Gold

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    I'm impressed! :)

    After you achieve your goal, you might consider intermittent fasting. You're comment made me think of the book "Delay, Don't Deny." It's one of the most readable introductions to both the potential advantages, benefits, and the process of getting into some variation of IF where the basic concept is being very aware of when you are taking in calories and sweet-tasting drinks more than worrying about what you eat/drink.

    The book:


    An introduction to the author:
    https://over50skifitness.blogspot.com/2018/09/delay-dont-deny-about-if-by-gin-stephens.html
     
  23. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    I'm pretty much a two meals a day person now. Some days I skip breakfast, others it's lunch. For me, removing carbs removed a lot of the imperative to eat.
     
  24. Annabuzzy

    Annabuzzy Part of the Furniture Ski Pass: Gold

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    I’d only be guessing to say what my weight is. I got really sick a few years ago and piled on 15-20kg. I truly don’t think my diet was particularly bad, or my exercise regime bad either. I surfed 2-3 days a week, did yoga most weeks, and an occasional swim.

    I ultimately came very close to dying nearly 2 years ago. Since identifying the problem and removing the miscreant organ the excess weight has largely dropped off. The first 5-10kg came off with the illness, post surgical effects and then depression. But the balance just “came off”. I really haven’t changed my diet much at a all, and the exercise regime is virtually exactly the same. Go figure!!!

    as I age I need to work more on flexibility. I also SHOULD do a little running, if only once a month.
     
  25. climberman

    climberman CloudRide1000 Legend Ski Pass: Gold

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    Shit dude! No good!
     
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  26. Untele-whippet

    Untele-whippet beard stroker Ski Pass: Gold

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    Boo to miscreant organs!
     
  27. cold wombat

    cold wombat Twitter Contributer Moderator Ski Pass: Gold

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    Crikies @Annabuzzy, don't try that trick again!
     
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  28. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    I've incorporated most of these into my balance/stretch session at the end of the workout. Challenging at first - my balance was really quite poor - but getting a lot better of late. Thanks for the link.
     
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  29. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    Started using the carb manager app after 5 months of lazy keto (not tracking or measuring foods). App shows I've been consuming a bit more carb than I thought, although still usually within my daily 24 g limit. Small amounts in foods I thought were carb free and have been consuming to satiety, such as mushrooms and cherry tomatoes.

    On the other hand, the two meals a day habit I've fallen into has me consuming fewer calories than I thought. Most days I fall somewhere between half and three quarters of the 2100 calorie daily target. I guess that explains why weight loss has continued despite increases in lean muscle mass from weight training.

    Leg stamina continues to improve. Weights same, reps way up. Doing some like leg press at high speed/high reps/small movement range to simulate the repeated flexing and extending I would experience in bumps. Reps needed to take me to complete fatigue has gone up considerably. That is a good sign.
     
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  30. MarzNC

    MarzNC One of Us Ski Pass: Gold

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    Sounds like good progress!

    I've been using weight machines this fall for first time in a few years. What I learned a while back was to focus on eccentric movement, based on slow movement in the appropriate direction.

    I started deliberate ski conditioning during PT for a knee injury about seven years ago around age 55. Towards the end of PT I asked for advice about how to pick appropriate weights for machines or free weights. The advice was to use 15 as a gauge. Meaning if it was easy to do 15 reps, then it was time to consider going to the next higher weight. We were talking about leg exercises but I've used the same idea for upper body. These days I use kettle bells or hand weights at times.
     
  31. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    Yes 15 reps is my gauge as well, for most things.
     
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  32. person s

    person s Old n' Crusty Ski Pass: Gold

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    one of the favourite tortures of my pilates instructors
    I wasn’t having any trouble balancing on one leg, but the bosu makes it a lot more difficult
     
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  33. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    Bosu is a huge challenge for me. I have about 20 minutes of balance/core work following my weights workout, and it's challenging enough just on regular flooring. Ankles floppy from numerous sprains back in my rugby/bushwalking/canyoning youth.
     
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  34. DPS Driver

    DPS Driver One of Us

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    Limp ankles. You know what that means.
     
  35. MarzNC

    MarzNC One of Us Ski Pass: Gold

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    This was one of the first ski conditioning videos I found after starting knee PT. Apparently from a presentation to a U.S. National Ski Patrol meeting in 2011. Only time I've ever seen the "dampening" idea. Rocking the BOSU (flat side up) is good for ankle mobility.

     
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  36. LMB

    LMB Old but definitely not Crusty! Ski Pass: Gold

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    I swear by the benefits of the bosu on your stability. I feel like the work I’ve done on a bosu is directly responsible for me being to pull out of things that would normally have resulted in a stack on my board. Those little unexpected bumps and edge catches...
    Reminds me - add more bosu work back in!
     
  37. hipo

    hipo One of Us Ski Pass: Gold

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    For those who cannot quite make it to the gym....
     

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  38. teleroo

    teleroo still looking for Thredbo in the Park Ski Pass: Gold

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    Might jump into this thread - bit of a long post but might be of interest to some. First I'd like to thank the contributors here, especially @sly_karma for providing a bit of a mental nudge for me on this topic. I'm happy to share if it helps others. Here goes:

    Situation: Male, 42, 6'2", weight consistently in the range 101-104 kg for the last bunch (10+) of years. Definite Dad bod, bit of abdominal chub, but not as far as a "beer gut". Office job. Reasonably fit, try to be active, but no specific fitness regime. Recently getting out-skied by 10 and 12 yo daughters = ego dented. Got me thinking it would be a whole lot easier if I was 10 kg lighter. For reference, was probably 75-80 kg at same height in my active yoof, so weight gain has been happening over intervening 20 yrs. Also ticking a few of the type II diabetes pre-cursor symptoms (taken direct from Diabetes Australia web site): excessively thirsty, passing more urine, always feeling hungry, headaches, mood swings (in my case regular hypoglyceamia = hangry!), gradually putting on weight. Not much junk food, soft drink or alcohol consumption, but in hindsight a lot of carbs (nothing "unhealthy", but typically weetbix, wholemeal bread, basmati rice, potatoes etc)

    More broadly, was getting a bit annoyed at always feeling hungry, food was running my life (a bit). Also a bit mentally paranoid about "getting hungry" - the challenge to myself was could I unhook from the mental dramas around food? Never done any kind of diet or food regime before.

    I noticed a colleague at work had good success with the intermittent fasting 5:2 diet.

    Mission: short term goal, get down to 95 kg and see if I can ditch the permanent hungry feeling/food angst.

    Execution: Read two books (The Obesity Code by Jason Fung, focuses on the role of insulin on obesity/weight gain, and Michael Mosely's 5:2 diet book. Both on Amazon). Implement 5:2 diet and shift away from/reduce bread/refined carbs where possible the rest of the time. On the two "fast-days" I limit myself to 600 calories as per Michael's guidelines. For me the 600 calories looks like:

    Breakfast (hang on until 9am): boiled egg, small tin of tuna in springwater.
    Lunch: Carrot, slice of cheddar cheese, 4 cherry tomatoes.
    Afternoon: one apple
    Dinner: Carrot, slice of cheddar cheese, 4 cherry tomatoes, boiled egg.
    Lots of green tea during the day to provide some sort of mouth flavour/distraction.
    Maybe an orange for desert for a bit of sweetness.

    With regards to the shift away from bread. I've been swapping out my regular wholemeal bread + butter + cheese + hummus sandwich for a tin of chick peas + olive oil + balsamic vinegar + feta cheese for some lunches. Also swapped out the daily two pieces of rasin toast at 9am with maybe one piece plus carrot and hummus. Further progress could be made here quite easily I think.

    Results:
    I've actually surprised myself that I could do it (mentally) given how much "feeling hungry" and needing to eat has been a part of my life. Here are the stats:
    Pre-change (random point in time weigh ins)
    19/2/19 102.2 kg
    11/9/19 101.4 kg
    05/11/19 101.0 kg waist 110 cm - start of 5:2 project

    Post 5:2 implementation
    16/11/19 99.8 kg (first time under 100 kg in ...I can't remember)
    23/11/19 97.5 kg (waist still about 110 cm? but a bit harder to get accurate and repeatable measurements)

    So in about three weeks, it's been about 3 kg of weight loss. This accords with my work colleague who said her rate of weight loss had been about 1 kg/week, but took about 4 weeks to kick in. I've conquered the mental battle and know how to get through a fast day without problems.

    Conceptual model
    For me, I think the conceptual model outlined by Jason Fung in his book applied to me. The model goes something like this: your body has an approximate weight set/controlled by your hormones. Insulin, a hormone, is known to make humans fat. More insulin = put on fat. Regular snacking/eating and eating high glycaemic index foods (sugar, refined flours) leads to persistently high blood glucose levels. Body responds by producing more insulin to lower blood glucose levels. But over time, a persons insulin sensitivity declines (instead of needing 10 units of insulin to deal with 10 units of blood glucose, we start needing and producing 12, then 13, then 14 units of insulin to deal with the same 10 units of blood glucose - this is the definition of type 2 diabetes). Persistently high insulin levels then leads to weight gain. The intermittent fasting model seems to be working by reversing the decline in insulin sensitivity, leading to lower insulin levels and a loss of weight.

    The benefits
    For me, the mind games was the hardest part in the lead up - the mental questioning of could I really get by being hungry for a whole day etc? But I am so impressed with myself that I have learnt I can do it. Interestingly, I also realise I can get by on smaller portion sizes on the non-fast days. On the 5 non-fasting days, I just pretty much eat regularly, try to eat reasonably healthy and eat low GI foods, but nothing crazy. I find myself "over eating" more now - eating what I used to eat but feeling like I've eaten too much after, a bit like my stomach size has actually reduced. So need to adjust to _serving_ myself smaller portion sizes.

    The future
    Plan to keep 5:2ing at least until Xmas whilst at work. If find fast-days easier to do at work. I'll commit to posting a pre-Xmas weight here - hopefully some meaningful change in abdominal circumference will be evident by then too. Good chance I'll hit the 95 kg initial target. It's relatively easy to keep distracted at work but a bit harder when on full time kids duty. I'll probably pause at one day fasting per week over a few weeks when on school/Xmas holidays with the kids, but then go back to 5:2 once back at work in mid-Jan 2020, with a revised target weight of 90 kg. Just to recap - I haven't changed anything here except my eating patterns. No gym, no protein shakes, no low fat food etc. Just the 5:2 intermittent fasting and shifting a bit towards lower carbs and (happily) reducing portion sizes (actually to prevent feeling over full after eating).

    The being hungry part on the fast days is interesting - being hungryish is a bit of a thing during the day and seems to peak for me about 4-5 pm, but my carrot + egg + cheese slice + tomatoes dinner does fill me up and actually I don't feel that hungry later in the evening or the next morning.
     
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  39. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    I haven't read Jason Fung's book yet, but it's frequently referenced in discussions in the keto community. Insulin resistance is a big problem and one of the ways it can be reduced or reversed is drastic reduction of carb intake. I've been susceptible to blood sugar spikes and crashes for years and had long since taken obvious sugars out of my diet, stuff like fruit juice and soft drinks. Nonetheless I was probably still on the insulin resistance path anyway because of the potatoes, bread, rice and pasta.

    The Keto diet promises people they dont have to be hungry to lose weight, and that could well be why I chose this path. The thought of only eating a carrot stick and some cheese and calling that a meal would have made me laugh six months ago, I wouldn't have given that plan a second thought. Missing any meal had me climbing the walls in those days, and I would make sure to "catch up" as soon as I was able to. When a friend told me how much weight he'd lost by eating bacon, I thought "I could do that." And so has followed six months of steak, sausage, cheese, cream, salami, seafood, veggies and yes, bacon. The weight has come off despite the rich food, I still find that bizarre.

    The unexpected part has been how my mental relationship with food has changed. Before, I had to eat the moment my feet hit the floor in the morning, and the eating continued through the day. Snack, lunch, snack, dinner. I drive a lot between job sites and materials vendors, so I picked up the nasty habit of eating while driving; aka fast food from the drive through. For the first 2-3 months of keto, I took a salad to work for lunch with some meat and cheese tossed through it. But these days I dont even bother with lunch at all, because I realised I'm not hungry. Those words never crossed my lips or even my mind in the old days. My body and brain both just kept asking for more calories. The concept of "not hungry" just amazes me, something huge has happened to me. One of things I've realised is that I often thought I was hungry when actually it was the precursor to feeling thirsty. My 2 litre water jug is my trusty companion these days and it has to be consumed every day. I'm doing more than simply using water to fill my stomach in lieu of food, though. There are some mornings where I realise I'm still satiated from yesterday's evening meal, so I don't eat breakfast. That NEVER happened before. Even a couple of months into keto, the FB group discussions about intermittent fasting seemed pointless to me, I would never imagine I'd end up just falling into it without any planning or epic willpower. Something fundamental has changed here.
    Most days I end up consuming about two thirds of the admittedly generous calorie limit devised for my age/weight/activity/health goal. My relationship with food is very different from what it was, and in my mind, it's a change for the better. In hindsight I can see I was exhibiting addict behaviour: very little control of impulses, concealing what I knew to be unhealthy eating, binging, overconsuming, occasional unsuccesful attempts to reform, unhappiness, resignation that this was my future as I was "too far gone."

    I think the change has been both physiological and mental. The research says carbs suppress the hormone that tells us when we're full. After a few months of minimal carbs, I realised my body sometimes says, "I don't need food at the moment." The mental change is actually listening to it! That of course came because of the weight loss victories of the first three months, very reassuring that the plan is working.

    What now? I think little will change. I have just 3 kg of my 23 kg weight loss target left to achieve, and the ski fitness training seems to be on track - assessment and measurements with the trainer this coming week should confirm. I plan to just stay on the keto system for the foreseeable future. The past couple of months I have been allowing myself the occasional treat, like a cheese roll or some chips, and the world hasn't ended. But I can't go back to the old way of life or I'll end up back in the same unhappy place that I worked so hard to leave behind.
     
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  40. teleroo

    teleroo still looking for Thredbo in the Park Ski Pass: Gold

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    Wow..so much ditto for me especially the psych aspects. Thanks bro.
     
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  41. MarzNC

    MarzNC One of Us Ski Pass: Gold

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    I remember one video I found about the experience of a man as he started Intermittent Fasting. He noted that when he thought he was hungry midday, in fact he was getting dehydrated without realizing it. He had a desk job.

    My parents always drank water all day long as seniors over 70. Sometimes my mother drank green tea but my father just drank hot boiled water. Given that they were never overweight, lived to 95 and were in pretty good shape for their age until the very end, I've been thinking about the fact that they didn't snack. In contrast to my father-in-law, who had various medical issues and
    died in his early 70s. He snacked pretty much all day after he retired.

    I was brought up thinking that breakfast was the most important meal of the day. Took a while to adjust to the idea of not eating breakfast. Especially since breakfast foods are some of my favorites. But they are just as good for brunch or lunch or supper.

    Makes sense to me based on my experience in the last couple years. Dr. Fung talks about the hormones involved in hunger.
     
  42. Tonester

    Tonester Lift Line Nazi Ski Pass: Gold

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    I'm coming into this thread very late, but want to chime in.

    Firstly, I've been 5:2-ing for 6 years now. I generally do that on Mondays and Thursdays. It's gotten to the point that I don't really think about it much when I'm fasting, even when sitting in front of people chowing down at work. It works for me as I do like to have a drink or two and snack a bit pre-dinner so it helps keep the weight of in that regard.
    I do give myself time off. Obviously holidays or travelling. But every two to three months I just let myself go. It's good for the psyche and soul.

    Secondly, I've pretty much abandoned breakfast as the most important meal. Even coming out of a fast day, I generally wait till lunch to break the fast.

    Thirdly, gym work is driven by high desire to ski long and hard. This pre-northern season training regime has included interval training on bike, elliptical trainer (because....bad knees) and lower body strength.

    I had back surgery two and a half years ago (herniated T12/L1) and this has hampered my training. I used to row both on water and on the erg at the gym. But, alas, the back surgery has compromised my strength and every time I have a row I seem to pull or strain it, whereas before I was fine. Rowing, especially on the erg, was my go-to fitness thing. So, I've had to substitute with the bike, stepper and elliptical thing.
     
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  43. bawbawbel

    bawbawbel Easi Ski..... Ski Pass: Gold

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    Lots of candidates for The New Way To Ski !
    Big Joke at the club last season was the lady in a leg cast from Pre Season Fitness Regime.
    I ski in a Dream, it is less stress than walking.
    As for weight gain, with Atkins now too laborious to maintain ketosis (body is cunning that way), I go full Dukan when I reach my trigger weight. Wake up 1 kg lighter every morning for a week.
    Avoid constipation with his oat bran gallettes instead of bread. That is important.
     
  44. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    Exercising while fasting seems normal now, no problem at all. Adaptation is the key of course.
     
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  45. hipo

    hipo One of Us Ski Pass: Gold

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    It's amazing how often when the mind is determined, the body galls in behind.
     
  46. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    It's physiological as well though. My body has adapted to sourcng its energy supply from fats (via ketones) rather than blood sugars. The sugars are a much quicker burn but don't last as long, it's like trying to keep a campfire going with just twigs and newspaper. Fats are the big sections of log that burns all night. Now that it's accustomed to getting that kind of fuel, my body has stopped asking for short term sugar energy. If I'm tempted to eat something carb-laden, it's my brain presenting wants rather than needs.
     
  47. bawbawbel

    bawbawbel Easi Ski..... Ski Pass: Gold

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    Nobody mentions the strange other benefits of ketosis that Dr Atkins points out, because they are not at all intuitive.
    They make sense if you consider ingrained survival adaptions of a thousand generations of hunter/ gatherers.
    Fred needs to lose his woolly thinking when he gets sick of lying around the cave eating honeycomb with a complacent crew and sets off on dangerous meat seeking expeditions.
    If his trip works out, he finds himself more adept at population expansion.
    Wilma, however, is inspired in this regard if she is beset by danger.
    Mars and Venus.
     
  48. bawbawbel

    bawbawbel Easi Ski..... Ski Pass: Gold

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    Edge Of Kinesis, not an imposition. Protein needed as the only component that the body cannot synthesize. :emoji_ballot_box_with_check:
    Not what the suppliers of the Foodie Movement want you to think. ("Dangerous, wrecks your liver, you know !")
    Worst thing for me was slight tinnitus because ear channels were never clogged.
    For years I ran up a thousand feet every day on the shortest trip to my sedentary job.
    Zero skinfold, swelling legs a great feeling.
     
  49. sly_karma

    sly_karma Old n' Crusty Ski Pass: Gold

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    It was my annual medical checkup that prompted me to change my lifestyle 6 months ago. Cholesterol and other lipids were ok, as were blood pressure, blood glucose, PSA and so on. The doc said all the things I have little control over were in the green, why was I wasting my good genetic fortune by being overweight?

    After half a year of keto and a LOT of fats consumed, I reckoned another lipids panel would be a good idea, see if the fats intake was causing problems. Results yesterday show slight reduction in overall cholesterol, increase in HDL (the 'good' cholesterol) and reduction in triglycerides ('bad').

    Everyone has their own set of physiological circumstances -YMMV - but if you're worried to try keto because of all those nasty fats, here's one instance where a 70% fats diet has produced solid good results. We've had a war on fats for half a century now, it's all most of us have known for as long as we've been conscious of diet eduction. And although I've eaten my share of avocados and almonds and olive oil, there's been plenty of bacon, sausages, heavy cream, butter and pork crackling along the way too. My concessions to 'clean fats' have been to avoid trans fats and buy locally made sausage and bacon so I know what I'm getting - no sugars or nitrates or grain fillers.

    Keto has changed my life, remember the first two thirds of weight loss happened in 3 months and without any change in activity, the gym came after that. There's a lot I had to unlearn about what we eat, but its had great results.
     
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  50. teleroo

    teleroo still looking for Thredbo in the Park Ski Pass: Gold

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    What are your thoughts on your fibre intake? I'm guessing has probably gone down a bit as you've upped the fats. IIRC fibre generally seen as a positive for gut health, but I'm a little concerned my fibre intake has gone a bit low as I've cut out a bunch of (wholemeal, wholegrain) carbs.