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They seem me strollin' they hatin'

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  • They seem me strollin' they hatin'

    This post is a little exercise related, a little diet related, and a bit contrarian for good measure. At one stage or other I think I've tried every Paleo meme that sprang up over the last five years; IF, low carb, no carb, fish oil, D-sups, tabatas, burpees, HIIT, SimpleFit, CrossFit, sprinting, blood-letting, leeches...ok, so I'm joking about the last two. They were all fairly benign influences, though I never got the kind of results I was hoping for and I must point out that fish oil + low carb + any kind of HIIT was just plain detrimental, a recipe for a compromised immune system. Speaking from my own experience, it was very tempting to blame lack of progress on some other external factor rather than questioning the methodology itself (I'm not singling out any particular author or regime).

    In any case my immunity has been bulletproof since abandoning sups and switching to a roughly isocaloric diet. Got that sorted, then it I decided it was time to drop 15-20lbs. Diet-wise all I have focussed on is some moderate portion control and avoiding liquid calories (I was a dairy fiend), I still drink plenty of hot coffee with a splash of milk though. Probably managed to create a 500kcal deficit with those measures alone, while eating plenty of white rice and wheat (by way of sourdough bread).

    Now the really interesting part, exercise. I've taken a very different approach to what I would traditionally do and it's worked remarkably well. LISS and lots of it. Specifically, walking, or more accurately strolling, NOT jogging or power walking, strolling, very low intensity, remember that. Between 11 and 15 km (6-9 miles) each day, seven days a week, for a reliable 600kcal deficit per day (I've accounted for BMR), and a 4200kcal deficit each week.

    Understand this, thee 15 minute HIIT sessions per week will come nowhere near the cumulative effects of walking two hours each day, regardless of the minor EPOC benefits from HIIT. Walking is effortlessly sustainable, that's why it can be so effective for body recomposition, keep the intensity low and you're not going to injure yourself, spike stress hormones or induce CNS fatigue. The same cannot be said for HIIT modes of training. Remember you're already placing your body under stress with the dietary constraints, asking it to deal with HIIT on top of that is probably asking too much of your recuperative powers.

    I think that's enough to 'digest' for now. The approach has been good for a reliable 1 kilo (2lbs) a week so far. There's other aspects I haven't mentioned that I'd like to discuss but I'll get into those if the thread picks up a bit of steam.
    Last edited by Wilkinator; 06-18-2011, 07:14 AM.

  • #2

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    • #3
      Problem, DFH?

      Walking is king. I love it. Bravo for doing well.
      You lousy kids! Get off my savannah!

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      • #4
        Grumpy, the first post just addressed its usefulness for weight-loss which I had greatly, greatly underestimated. I probably don't have to tell you but mental acuity, improved mood, improved serum D levels and a sexy tan were all very welcome side effects. I've decided (retrospectively) that walking is one of the most human activities you can do.

        A few days a week I'll also do opportunistic sets of push-ups, pull-ups, rows, lunges, and split-squats while out walking, you know the drill. I do progress the intensity on the body weight exercises but with regard to the walking I only play around with the volume. Do you spice up your walking?
        Last edited by Wilkinator; 06-17-2011, 11:10 PM.

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        • #5
          Ugh, I ruined a perfectly good pun, the thread title should read "They see me strollin' they hatin' "

          Curses.

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          • #6
            When I walk, I try to do a barefoot technique even when I'm wearing shoes. It works for a little while but my mind wanders and I go back to heel-striking. I used to walk around in pool shoes to get close to the barefoot experience, but something told me that the human foot isn't meant to be on something as flat and unyielding as concrete for hours at a time. Maybe it was just my walking technique, though.

            It's not only the walking that has helped, but generally staying on my feet for most of the day. It might be more useful to think of it not as "more walking" but "less sitting," including in cars.

            Also, yes, I have some very profound thoughts on a long walk. It's quite meditative.
            You lousy kids! Get off my savannah!

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            • #7
              An hour a day almost every day in everything but driving precip, +/- 4 miles. I swear by it. Although I do work up a bit of a sweat.
              Wheat is the new tobacco. Spread the word.

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              • #8
                20-30 min every work day at a higher intensity, plus 2 hrs strolling while shopping once a week in the evening plus 2-4 hours on the weekend (shopping, golfing). I love walking!
                Newcomers: If you haven't read the book, at least read this thread ... and all the links!
                http://www.marksdailyapple.com/forum/thread17722.html

                F/49/5'4"
                Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
                CW: 146.8 lbs
                GW 140 lbs
                A proud member of PETA: People Eating Tasty Animals

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                • #9
                  I second walking for weight loss. HIIT for calorie burn isn't recommended by anyone, as far as I know. Of course, we are comparing a 2 hour daily activity with a 15 minute 3x week activity, so theres that...I'd say for overall weight loss and fitnes, tons of walking, some HIIT / sprints and LHT are ideal. Hmmm, suspiciously like Mark Sisson recommends....
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                  • #10
                    Walking is my daily meditation. 1-2 hours. Keeps me sane, gets me outside, despite the weather!
                    Ancestral Nutrition Coaching
                    Pregnancy Nutrition Coaching
                    Primal Pregnancy Nutrition Article

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                    • #11
                      I wasn't sure what direction this was going to go in, so now we've got a walking thread in the nutrition forum, no biggy. Although it came as quite a surprise to find that thanks to the walking regime I can consistently drop pounds while being fairly relaxed about diet, macros, sugar and grain. That is what it is, I'm not advocating that anyone should do that, I just feel that it's worth drawing attention to.

                      One thing which I particularly like is the fact that you don't need to get psyched and put your war-face on every time you go for a walk, you don't have to find motivation in order to push through the workout, and you don't have demoralizing "off-days" when you walk as you would with a hundred burpee challenge for example. So yeah, goodbye self-flagellation!

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                      • #12
                        One summer, I lost 26 lbs walking every day and doing a CW weight-loss diet. Of course, I put all that back on.

                        But, walking combined with a primal diet and a few body weight exercises has me now down 29 lbs from my highest weight and well on my way to being at a normal BMI by the end of this year. Whodathunkit?!
                        Newcomers: If you haven't read the book, at least read this thread ... and all the links!
                        http://www.marksdailyapple.com/forum/thread17722.html

                        F/49/5'4"
                        Jan. 1, 2011: 186.6 lbs PBSW Mar. 1, 2011: 175.8 lbs
                        CW: 146.8 lbs
                        GW 140 lbs
                        A proud member of PETA: People Eating Tasty Animals

                        Comment


                        • #13
                          Hey, there, Walkinator - I liked your original post, a lot of us can relate to jumping on every new bandwagon that comes along. I have been trying real hard to come up with a sustainable program of fitness and nutrition that I can use for my second 45 years on this planet. So far, I've found lots of walking, once or twice weekly sprinting, body-weight exercises 3 times a week, and lots of other activity when I'm not exercising. For diet, I eat only whole pieces of meat (no sausage or lunchmeat), don't drink calories, plenty of fruits and veg. I don't eat after 6pm or before 11am.

                          I'm 5'10 and went from 210 to 182 in 6 months, but man, oh, man, weightloss is now at the 'weeks-per-pound' rate. I still have some belly fat I'd like to lose, and i'd like to bulk up on muscle a little more. I think my ideal long-range weight should be around 175lbs and I think I'll get there. Even if I don't, I will be happy not back-sliding and I think my program is sustainable for a long time barring serious illness or injury.

                          One recurring theme that stands out as you read through the archives and read these forums every day, is the almost effortless loss of the first 20-40lbs and then the sheer frustration of losing the last 10-20lbs.

                          Could you quantify your weight-loss journey to backup your glowing review of the primal lifestyle? ie. start weight/height all that?

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                          • #14
                            As my health has been improving I've been able to move a bit more often, which is very nice. I have an office job, and I'll pop outside for ten minutes or so every couple hours. I've been trying to pay a bit more attention to how I'm walking, too; I wear very minimal ballet flats to work (at the time, I thought I was just buying the cheapest work-appropriate shoes I could find; little did I know that I was actually buying them because they're minimalist) and I've been trying to master the heel-toe approach Mark outlined recently. It's going pretty well, I think.

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                            • #15
                              Walking is my main form of exercise as well. I get about 1-1.5 hours a day minimum. If I golf I walk for 5 hours along with swinging the club. The great thing that the OP mentioned was that if you are in a good weather area you soak in some rays and get some good vitamin D absorbtion. I still do hill sprints once a week only because it makes me stronger when I play in my basketball tournaments. Without doing sprints I get winded easy and I have less burst when playing basketball. But otherwise walking for me is the shiznit.
                              "If man made it, don't eat it" - Jack Lallane

                              People say I am on a "crazy" diet. What is so crazy about eating veggies, fruits, seafood and organ meats? Just because I don't eat whole wheat and processed food doesn't make my diet "crazy". Maybe everyone else with a SAD are the "crazy" ones for putting that junk in their system.

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