MUSCLE LOSS: At about age 35, without an appropriate exercise stimulus, you will start to lose about 1 pound of muscle per year.

The Super-slow High-Intensity exercise program is a basic program that can work for any goal that you’re looking for. It works for everyone from athletes to seniors.

The following is condensed from:BODY BY SCIENCE 6 (CONSIDERATIONS FOR ATHLETES AND SENIORS)

The final chapter of the book, Body By Science, discusses this form of exercise for seniors because of any group of people that can benefit most from this type of exercise its seniors. Seniors have been badly victimized by our traditional notions of exercise. We treat them as if they are fragile, as if the adaptive response for exercising them is somehow compromised and it’s not. It is intact all the way to age 100 and beyond and we were fearful of having them exert themselves forcefully. Yet we will turn around and have them do a form of exercise that is significantly less intense. But when you investigate the type of exercise they’re doing, whether it’s aerobics or being on a stepper or going walking what we find is the intensity is low but the cumulative forces are large and the acute forces are also large and it puts them at risk for injury.

What they need is a low force form of exercise that’s ferociously hard that will cause them to reclaim their muscle massbecause if you look at what can go wrong as you age starting atabout age 35 without an appropriate exercise stimulus you will start to lose about 1 pound of muscle per year of life. Well the elderly have simply more time to accumulate this muscle loss.

Once you have muscle loss, a whole other series of things starts to cascade:

• Your cardiovascular system no longer has as much tissue to have to provide support for, so it starts to decline.
• Your bone mass is very much predicated on your muscle mass so osteoporosis sets in.
• Your gastrointestinal transit time is directly proportionate muscle mass as that starts to decline.
• You start have problems with constipation.
• You develop diverticulitis.
• You’re at risk for colon cancer.

Every single negative health aspect that can be associated with aging can be backtracked to a loss of muscle mass. That’s the bad news.

The good news is, is the adaptive response to intense exercise is still present and it can be delivered to the elderly in a very safe manner that doesn’t cause them to occur incur excess force. We have an eighty three-year-old gentleman in our facility, who suffers from a genetic type of arthritis called Ankylosing Spondylitis.  Most people his age that have that disorder are wheelchair-bound.  Mr. Davis is stronger than the average 20 year old we bring in off the street for an introductory workout. He’s chest pressing close to 300 pounds. He does our compound row machine with 320.  He’s into the 700s on the leg press at age 83.

So the process is still intact for reclaiming strength and muscle mass and elderly people and they are the ones that have the most to benefit from it and that’s kind of how we tie the book up is with them as an emphasis because despite the title of the book which makes it seem directed towards the bodybuilding audience the book is really dedicated towards a broad audience and our emphasis is particularly on the people that have the most to gain from it which elderly but it really truly is for everyoneand it really can bring exercise back to a rational scientific basis of producing results for yourself.

Refer to the last few weeks blogs for demonstrations of the Super-Slow High-Intensity exercise program.

I highly recommend Dr. Doug McGuff’s book https://www.amazon.ca/Body-Science-Research-St…/…/0071597174

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

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Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

The Science of Fat Loss Part 2

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.  Here is Part 2, last week was Part 1of the 2 part presentation.

In Part 1, Doug McGuff, MD described the actual science underlying how the human body loses body fat, providing a summary of the key points of Chapter 9 of “Body By Science.”  In case you missed it, here is the link https://www.youtube.com/watch?v=MzA-E8zb-Ds 

BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 2)

In Part 2, Doug McGuff, MD, discusses the facts underlying an effective fat loss program and the role of high-intensity strength training in making the process more effective. This is the conclusion of a two-part video based on the content of Chapter 9 of “Body By Science”.

Here is the transcript so you can follow along.

Dr. McGuff: We need to think of this problem (of obesity) as a tub overflowing. One way to approach the problem is to return to a diet that’s more similar to what we would hunt and gather, which is going to be lean meats fibrous vegetables and fruits that don’t have a real high sugar content. What it’s not going to be as any refined carbohydrate that has to be ground up and turned into flour that produces quick and high spikes and blood sugar. So if we refine our diet to be more of a natural one, more like we would experience with hunting and gathering then with this tub overflowing what the diet represents is turning off the faucet.

The other half of the equation that’s missing with that and where exercise becomes gistic (relating to bodily movements) for that is to unplug. The way we do that is by taking the largest glucose reservoir in your body (muscles) and emptying it out of glucose.

So that creates a need for more glucose to be moved into the cell, which creates more insulin receptors on the surface of the muscle cell and makes you more insulin sensitive. When that happens your serum insulin levels drop and it drops into the single digits, which then becomes permissive for fat loss. And then at that level when your serum insulin levels are under control your body auto regulates very well towards being lean, which is its natural state. We have a genotype a genetic code that’s in us that is an active genotype and when you are in the correct hormonal environment it does auto regulate towards leanness. If you look at hunter-gatherer groups around the world they are all very lean. Even traditional Inuit Eskimos who eat a diet of pure fat have a body fat on average of 11%, which is extraordinarily lean.

Where things go awry is if you mess up your insulin sensitivity in your serum insulin levels rise and you’re not likely going to be in a store mode and is going to be very difficult immobilized body fat even at a caloric deficit.

Well, so what gets the glucose out of the muscle. Well when they asked Willie Sutton why he robbed banks he said that’s where the money is. When people ask me why do I advocate high-intensity exercise, I tell them because that’s where the glucose is. When we talked about hormone sensitive lipase, hormone sensitive lipase is not just sensitive to insulin it’s sensitive to epinephrine and norepinephrine or what’s commonly called adrenaline. During high-intensity exercise, fight-or-flight type of exercise, adrenaline is activated and acts on hormone sensitive lipase. But once it does that it triggers what’s called an amplification cascade. What that means is the adrenaline attaches to hormone sensitive lipase, hormone sensitive lipase activates one enzyme, which then goes out and activates a 100 other enzymes. Each of those 100 go out and activate a 100 others. So that one molecule of adrenaline is hatching the hormone sensitive lipase mobilizes hundreds of thousands of molecules of glucose.

The reason this is built into your body is it is a survival mechanism.  An animal is most likely to need its catabolic fight-or-flight response when it is in the middle of an anabolic feeding event you’ll see then you’ll get attacked at the waterhole. You have to be able to turn your metabolism on a dime from an anabolic state to a catabolic state and the way we do that is adrenaline. Once it hits we don’t got to get that glucose out of our liver circulate it around and get it to our muscles so we can run. It’s there on-site ready to go. That’s why we store glucose in our muscles.

We need these opportunities to perform ferociously hard exercise because that is what empties out large amounts of glucose out of our body.In absence of that we’ll have chronically high levels of glucose in our muscle, low insulin sensitivity and high insulin levels.

Insulin will trigger storage of body fat in a particular pattern that we all see. First it goes around your belly button and it spread then it goes to the behind to counterbalance the fat that it’s on the front of your belly so you maintain your center of gravity and then it’s out from there. The problem is, is these fat colonies are toxic.  

They produce a lot of bio chemicals that circulate around that are really bad for you and produce a systemic inflammatory state, coronary heart disease and strokes something that’s long been thought a problem of fat metabolism and cholesterol metabolism is really a downstream effect of this metabolic derangement.

These chronically elevated insulin levels produce fat, which produces systemic inflammation. The walls of all your arteries are chronically inflamed and irritated your body synthesizes cholesterol to patch these areas of inflammation and then these inflamed areas get sealed over and if they crack open. Well, guess what you’re going to have a heart attack.

So the way to affect this is not to watch the fat content in your diet, it’s to watch the carbohydrate content in your diet and perform high-intensity exercise so you can restore your instant sensitivity. So that’s how we cover fat loss in the book and we do discuss diet and other issues.

For more information on the science of exercise please visit: www.bodybyscience.net

My promotion of this book does not result in my making any monies.  If you wish to buy the book, here is the link https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?s=books&ie=UTF8&qid=1527881075&sr=1-1&keywords=body+by+science&dpID=51XCAQEx6UL&preST=_SX198_BO1,204,203,200_QL40_&dpSrc=srch

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@bell.net. Thank you.

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As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

May you Live Long Healthy.

Yours truly,

Lydia Polstra

lpolstra@bell.net

The Science of Fat Loss Part 1

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.  Here is Part 1, next week will be Part 2 of the 2 part presentation.

BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 1) 

In Part 1, Doug McGuff, MD describes the actual science underlying how the human body loses body fat, providing a summary of the key points of Chapter 9 of “Body By Science.”

Here is the transcript so you can follow along.

A good component of the book (BODY BY SCIENCE) is devoted to an area where some of the worst confusion exists and that’s how exercise relates to fat loss, because our whole notions of fat loss are actually turning out to be very flawed.

What we used to think of is a very simple: calories in minus calories out.

It is not that way at all as any female that’s ever crossed the threshold around 35 to 40 can attest to that because the exact same diet and exercise activity that kept them in good shape. Once they cross that threshold suddenly seems not to work.

So, well and what we’re coming to understand is that fat loss is very much a hormonal event, hormonal metabolic episode. Not only is our current thinking about it flawed, we have to think about our exercise and dietary regimen in a way that creates the hormonal environment that’s permissive for fat loss.

The biggest fatal flaw in the way people think about fat loss is the notion that calories in minus calories out, that this calories out component can be significantly affected by exercise, by the notion that I get on this treadmill. I look at it and these calories tick off and after 40 minutes 300 calories are gone and there went that piece of key lime pie. It absolutely does not work that way.

Think about it.  If we were really that metabolically efficient we would starve to death in the process of shopping at Buy Low much less in the process of hunting and gathering. What the treadmill is not showing you is when you plug in your weight it’s asking for your weight because it’s calculating your basal metabolic rate, which tells you how much you would have burned just sitting there and then it’s adding the activity rate to that and giving you this total but it’s not telling you burn 300 calories because of this activity. You may have burned 25 to 50. So it doesn’t really amount to much. And once you understand the hormonal environment that makes fat gain and fact loss happen you can see how it’s not even the right question.

Now, if I took each of you and we dumped you out in the woods and we said hunt and gather and bring back to me over the course of the week everything that you’ve hunted and gathered and we took accounting of everything you brought back to me we would assign percentages to all the different macronutrient groups: protein, fat, carbohydrate. And we would add it all up and what we would find is of what you brought back to me the smallest contribution would come from carbohydrate. Okay, I hear y’all going, oh no he’s going to start on the Atkins thing. No, it is not what we’re talking about.

But you do have to keep this in mind that is the smallest contribution that you would bring back to me from hunting and gathering in any environment.  So we take that fact and we have to realize that the body is going to predicate the signal to store body fat on the macronutrient that is least abundant because if you have the least abundant thing in more than adequate supply then it is safe to store body fat. So what we’ll find is that body fat storage is predicated on the hormone insulin. What insulin does is it takes blood sugar that is circulating in your blood and moves it into the cells of your body. In particular the largest storage reservoir for that glucose is your muscle cells.

So if there’s an abundance of carbohydrate that will get moved into your muscles cells until they’re completely full. Once they’re completely full, the muscle cells will decrease the sensitivity of the insulin receptors on their surface so that no more sugar can be brought into their because it mucks up the metabolic machinery. It is sort of like pouring pancake syrup on the keyboard of your computer.

What happens then is the glucose starts to stack up in your bloodstream, which sends a more powerful signal for insulin to rise up. And insulin’s major signal is nutrient storage and you will start to store body fat. Well, when the time comes for you to mobilize body fat your insulin levels have to drop because the enzyme that moves body fat out of fat cells called hormone sensitive lipase and what hormone sensitive lipase is sensitive to is insulin If your insulin level is too high in your bloodstream even at a calorie deficit you will be physiologically unable to mobilize body fat it will shut it off.

So right now the problem with obesity in our society is really a problem in how we handle sugar and it’s a problem of insulin sensitivity, which needs to be restored back to normal.

Come back next week for

BODY BY SCIENCE 5 (The Science Of Fat Loss — Part 2)

In Part 2, Doug McGuff, MD, discusses the facts underlying an effective fat loss program and the role of high-intensity strength training in making the process more effective. This is the conclusion of a two-part video based on the content of Chapter 9 of “Body By Science”.

Doug McGuff’s Biography

Doug McGuff, MD became interested in exercise at the age of 15 when he first read Arthur Jones’ Nautilus Training Bulletin No. 2. His interest in exercise and biology led him into a career in medicine. In 1989, he graduated from the University of Texas Medical School at San Antonio and went on to train in Emergency Medicine at the University of Arkansas for Medical Sciences at Little Rock where he served as Chief Resident. From there, Dr. McGuff served as Faculty in the Wright State University Emergency Medicine Residency and was a staff Emergency Physician at Wright- Patterson AFB Hospital.

Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997. Over the past 19 years Dr. McGuff and his instructors have continued to explore the limits of exercise through their personal training clients at Ultimate Exercise.

In addition to his work at Ultimate Exercise, Dr. McGuff is an Emergency Physician for the Greenville Health System and is an Assistant Clinical Professor of Emergency Medicine at the University of South Carolina School of Medicine, Greenville. Dr. McGuff lives in Seneca, South Carolina with his wife of 32 years, and their two children, Eric and Madeline.  https://www.ihmc.us/lectures/20160929/

My promotion of this book does not result in my making any monies.  If you wish to buy the book, here is the link https://www.amazon.ca/Body-Science-Research-Program-Results/dp/0071597174/ref=sr_1_1?s=books&ie=UTF8&qid=1527881075&sr=1-1&keywords=body+by+science&dpID=51XCAQEx6UL&preST=_SX198_BO1,204,203,200_QL40_&dpSrc=srch

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.

If you are interested in following my postings, please click the Follow button to receive an email when the next posting is available.

If you wish to comment or contact me please use this form using my email address, lpolstra@sympatico.ca. Thank you.

Name(required)

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Message

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As always, I am interested in your thoughts on these topics. Is there any topic that I can research for you? Please let me know. Thank you.

 May you Live Long Healthy.

Lydia Polstra 

416-428-5285 lpolstra@sympatico.ca

BODY BY SCIENCE: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.

Doug McGuff, MD is co-author with John Little of the book “Body By Science”.

Body By Science

In this video, https://www.youtube.com/watch?v=y-ufSYBcZa0 Dr. McGuff speaks about common errors we all make with regards to exercise.

This is condensed from the transcript.

Here are some of the common errors we may have made:

1. Quitting an exercise program because of the time commitment involved.

2. Quit an exercise program because you became worn out or injured.

3. You purchased exercise equipment and now it is used to hang clothes.

The premise of the book is: A research-based program for strength training bodybuilding and complete fitness in 12 minutes a week.

Everything put forth in the book is supported by scientific peer-reviewed literature and this wasn’t really possible until 2004.

The second part of the title says strength training, bodybuilding and complete fitness. Those three things are the same thing.

The only way that you can do any of those three things is by performing mechanical work with muscle.

The higher the quality of the mechanical work with muscle the more you can get at your cardiac system, your vascular system, respiratory system and your metabolic subsystems to produce beneficial adaptations.

The last part (of the title) is in 12 minutes a week.

What we try to do in the book is to demonstrate with the scientific literature is that it is actually a requirement for the production of best results.

The book, Body by Science, explains the how and why of high intensity training, balancing enough scientific background to convey key principles and concepts without overwhelming the lay reader, and practical in-the-gym how-to. It is well organized, well researched, and well written, and an enjoyable and informative read.

My promotion of this book does not result in my making any monies. If you wish to buy the book, here is the link https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174

Disclaimer: The content of this email is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of recommendations is at the choice and risk of the reader.