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FAT LOSS DIFFICULTY
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<blockquote data-quote="JohnTaylorHK" data-source="post: 212846" data-attributes="member: 33105"><p>Maximum musculature (at 5% body fat) is roughly ((height in metres) -1)*100kg. There is a more exact formula which usually gives a reasonably close result. The more body fat you carry (I guess within reason) the more muscle mass you can carry. This is why a lot of very big men are very strong. Bodybuilding should be more about sculpting than getting big, and this does not require you to be fit or strong, just big with reasonably aesthetic body fat. True fitness is not about size, it's about functional strength and reasonable flexibility to the degree that both of those are required in your daily life. </p><p></p><p>The ketogenic diet is not high protein, it's high(er) fat. Most need around 80 to 100gm protein per day. Calculate your total daily expenditure (search for a suitable online calculator) and you need to make up the deficit from the 320 calories, supplied by the protein, with good fats.</p><p></p><p>In my experience, the exercise component of your energy expenditure is minimal. My smartwatch tells me every day that my exercise now allows me to eat an extra chicken drumstick or so. The pundits would have you believe that you can consume an additional 500 calories for example.</p><p></p><p>I believe that most composition issues are caused by training incorrectly. Steady state aerobics, for example, trains your body to consume fat, so your body responds by storing fat for the next time around. Training should be supra-maximal, i.e.peak well into the anaerobic range. For me, my MHR (recorded) is 170, and I reach very close to that during 40 mins of sprint interval training. Strength exercise should be explosive and similarly tax your aerobic system (e.g 50 bodyweight squats, 50 kettlebell swings). This philosophy increases your metabolism and your Post-exercise Oxygen Consumption (EPOC). It builds functional muscle and a strong heart.</p><p></p><p>I recommend reading the book PACE by Al Spears, for a long discussion of this topic. I get my 5km sprint interval training from adapting protocols found in Jeff Galloway's book Run-walk-run.</p><p></p><p>Note this is what I believe, after research, trial and error.</p><p></p><p>I wish you good luck in your endeavours.</p></blockquote><p></p>
[QUOTE="JohnTaylorHK, post: 212846, member: 33105"] Maximum musculature (at 5% body fat) is roughly ((height in metres) -1)*100kg. There is a more exact formula which usually gives a reasonably close result. The more body fat you carry (I guess within reason) the more muscle mass you can carry. This is why a lot of very big men are very strong. Bodybuilding should be more about sculpting than getting big, and this does not require you to be fit or strong, just big with reasonably aesthetic body fat. True fitness is not about size, it's about functional strength and reasonable flexibility to the degree that both of those are required in your daily life. The ketogenic diet is not high protein, it's high(er) fat. Most need around 80 to 100gm protein per day. Calculate your total daily expenditure (search for a suitable online calculator) and you need to make up the deficit from the 320 calories, supplied by the protein, with good fats. In my experience, the exercise component of your energy expenditure is minimal. My smartwatch tells me every day that my exercise now allows me to eat an extra chicken drumstick or so. The pundits would have you believe that you can consume an additional 500 calories for example. I believe that most composition issues are caused by training incorrectly. Steady state aerobics, for example, trains your body to consume fat, so your body responds by storing fat for the next time around. Training should be supra-maximal, i.e.peak well into the anaerobic range. For me, my MHR (recorded) is 170, and I reach very close to that during 40 mins of sprint interval training. Strength exercise should be explosive and similarly tax your aerobic system (e.g 50 bodyweight squats, 50 kettlebell swings). This philosophy increases your metabolism and your Post-exercise Oxygen Consumption (EPOC). It builds functional muscle and a strong heart. I recommend reading the book PACE by Al Spears, for a long discussion of this topic. I get my 5km sprint interval training from adapting protocols found in Jeff Galloway's book Run-walk-run. Note this is what I believe, after research, trial and error. I wish you good luck in your endeavours. [/QUOTE]
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