At Least Not 24/7 forever and ever. There will be occasions that GNG is going to happen, whether you like it or not.
By sticking to the Keto and becoming Keto Adapted, however, you will reduce and all but eliminate these instances.
You will find occasionally, that a particularly intense cardio or rigorous resistance training session will move you temporarily out of ketosis and into GNG, but this is not unusual and is more-or-less prevalent depending on your genetics, your level of Keto Adaptation, intensity & duration of exercise.
I have also found a dose or two of MCT Oil very useful for getting myself back on the wagon quickly.
I bought some creatine, put it in the cupboard and forgot about it. It’s now passed the expiry date. Is it still safe to use?
Creatine Monohydrate is quite stable and as long as it is kept dry and not exposed to high temperatures, won’t quickly degrade and will be good well past its BBE or sell-by date.
Putting it into solution, getting it wet, on the other hand, will cause conversion to creatinine, degradation, loss of potency and possibly fungal growth.
So, although time eventually will affect your product, moisture and heat are your real enemies here.
I’m delighted that someone has finally gotten around to asking me this question.
I am reasonably certain I could continue to write a piece lasting 20–30 thousand words or more trying to get at the heart of an answer to this question, dropping any number of semi-interested readers into a semi-conscious, soporific haze along the way. But let’s try to keep it short (and hopefully) sweet and still get it close to right.
The whole process of building muscle, how well and how much of it you can gain and maintain, is a chaotic, complex, multifaceted process which lends itself to all sorts of vagaries, inputs, avenues of development and defeat, disciplines, tacit fields of knowledge and so on, ad infinitum.
But leaving genetics out of it (in the literary world genetics might be considered the equivalent of talent), getting muscles is the systematic application of stress applied at the point of impact for a specific quantity of focused time and with a frequency required to obtain the effect desired.
The act of writing, at least for me:
Repetition, repetition, repetition.
works in this pretty similar vein.
Funny you should ask.
This question undoubtedly already has a whole waiting line of sober answers strewn pellmell across the Netosphere.
After spending a good portion of my life in The Church of the Pumping Iron, here’s my view:
- Because competitive powerlifters do it.
- Because YouTube influencers do it.
- Because every Tom, Dick, Harry & little Johnny do it and often in the gym, it’s Monkey See, Monkey Do.
- Because of a misunderstanding of the biomechanical value of eccentric movements and negative repetitions.
- Because it’s a commonly known fact that lowering a weighted bar in a well-controlled fashion, utilizing good form is how The Great Satan schemes to injure careful, reasonable and experienced bodybuilders who presumably know what they’re doing.
It appears that this ‘’let ’er go!’’ phenomenon has cropped up on the lifting scene in the last 5–10 years or so and subsequently spread like a bro-science Frankensteinian virus throughout the popular lifting culture.
Back in the 70s, 80s, and 90s if you were training in any established gym and dropped the bar, you probably would have been given the benefit of reasonable doubt and had a friendly reminder thrown at you that you were, in fact, training in a professional establishment.
But, If you nevertheless still stubbornly insisted on carrying on in this embarrassing, annoying and idiotic manner, a
Don’t let the door hit you on the ass on the way out’’ policy would have probably come into effect to help usher you back home to your mama.
Well, the times they are a-changin’, I suppose.
I’ve been diagnosed with idiopathic scoliosis. I have a 6.25 curvature in my spine. Is weightlifting dangerous for me?
It depends on the lifts.
While a ‘’6.25′’ is relatively mild as these things go, there is undoubtedly potential to aggravate an existing condition, particularly if you don’t strategize and approach the job from the right angle.
The problem is simply this: most of the truly heavy ‘’functional’’ multi-joint lifts like squats, deads, and military presses exert pretty massive compressive forces on the spine in the sagittal plane. They’re great core work activities but can be murder on individuals with spinal issues like scoliosis, herniated vertebrae, slipped disks and so on.
However, to bypass the incredible value that resistance training can offer you for fear of the relatively minor risks involved (as long as you do your homework and proceed cautiously) would be folly.
If you’re not already a bit of a fitness geek, you might consider becoming one. Try to think of it as an engineering problem. Educate yourself in force dynamics. It’s a mistake to see things either too rosily or to catastrophize them. Attempt to see things realistically, so you can try to impose your will on and control them.
Should you find these technical issues just too dull & boring, at least get some experienced & professional advice. Doing this allows you to approach the physical problems at hand not only with your heart but also with your head as well.
How helpful are BCAA/HMB/Creatine supplements for preserving muscle mass if you are running a caloric deficit?
BCAAs (particularly L-Leucine supplemented with Vitamin B6) and HMB become more efficacious (i.e. useful, practical and important) as anti-catabolic agents when in a situation of calorie deficit, a conclusion that has been supported in a number of relatively solid scientific investigations. My own opinion during 40 years of experience as a trainer and gym owner, as well as a competitive bodybuilder, also supports this claim.
The further addition of creatine, especially in conjunction with a good resistance training scheme and not-too-much-cardiovascular and endurance training, will guard against the inevitable and real threat of catabolism and subsequent muscle loss that most people succumb to when dieting.
Everyone keeps talking about either strength training or cardio for fat loss. What role does muscular endurance training (lighter weights, higher reps) have in fat loss mechanisms?
The reason that the answer to your question is not going to be a straightforward one is that it depends on the number of factors, particularly the type of muscle fibers that you possess, specifically Type I myofibres.
In direct contrast to Type II (fast-twitch), Type I (slow-twitch) fibers contain a much higher volume of mitochondria within the cellular cytoplasm, use more oxygen and produce less force. The main function of these mitochondria is to produce and supply energy for cellular metabolism, sustaining an increased level of endurance. Cells with more mitochondria are more efficient at burning fat (as opposed to glycogen) and will determine the rate and the extent to which you will spend calories.
Therefore, yes: in some individuals, muscular endurance training can certainly play an important fat-burning role, individuals whose muscle fiber percentages are tilted in favor of Type I muscle fibers. In others, with a preponderance of Type II fibers, this type of training will be much less beneficial as far as fat burning goes.
A very real & difficult problem, indeed.
And BTW, you are not the only one to have asked this question.
In my 40+ years in the field, I’ve found only one unequivocal solution to the very real and pressing issue of permanent weight loss. Believe me, I have explored every avenue, chased down every lead, no matter how obscure or far-fetched, in the attempt to assist clients, customers, associates and members of the gym.
The only solution to permanent weight loss, one that you don’t have to fret or worry about and requires no further self-discipline, action or lifestyle modification on your part is…
5 lbs. of What?
- 5 lbs.of Muscle?
- 5 lbs. of Fat?
- 5 lbs. of H2O?
- All muscle? 1 lb. of protein (muscle) is about 454 g. And at 4 Kcal/g, we can estimate this equivalent to roughly 1816 kcal. Let us further assume that you haven’t lifted much, let’s call this Pumping Iron Naive, you’re a relative weight lifting virgin. Let’s go on to think that you have access to a hotshot trainer with 40 years of experience in getting people into shape as quickly & efficiently as possible. We will believe that he/she is competent and knowledgeable about the nutritional angle required for your project. In this case, your trainer will guide you and facilitate the avoidance of excessive fat gain along with your muscle hypertrophy. The best case scenario for a natural, non-PED enhanced subject like you should be around 5–6 weeks. You will be required to eat something over 9080 kcal above what you burn off to support this amount of mass gain.
- You don’t care about muscle and instead want to gain 5 lbs. of fat? No problem! This fat gain will be charged out at a rate of about 9 Kcal/g., or 4086 kcal/lb. For a total of approximately 24,000 Kcal excess calorie intake. No specialized knowledge is required here; anyone who has a taste for pizza, beer, and/or ice cream was born with the ability to gain fat effortlessly. From personal experience, this can be done during a weekend with the use of a little determination.
- Muscle, fat…whatever! You really don’t care! You just want to put on the pounds ASAP! Then gaining 5 lbs. Excess water weight will probably be the easiest and quickest way to gain weight if this is your only goal. 1 quart of H2O weighs about 2 lbs. So, go out and eat some salty foodstuffs; enough to make you very thirsty (pork rinds, crisps, beef jerky, etc. should be helpful) along with a little less than 3 quarts of water. This will do the trick. No more than an afternoon need be spent in pursuit and attainment of this goal. Try not to piss, as this will just elongate and slow down the process.
Checking whether or not you’re in Ketosis isn’t much of a chore, nor need it be daunting and complicated.
Many people either seem to believe that they don’t need to check that they’re in KETO [WRONG], that they can just ”know” or feel that they are (maybe they can, maybe not); or that finding out if they are in KETO is a complicated matter, like becoming a freemason [WRONG again].
The two Ketone Bodies that you’re concerned with are Acetoacetate and BetaHydroxyButyrate (BHB).
The simplest one of these two to find is Acetoacetate, the chemical that causes your breath to smell of acetone. This brings up the point that the odour of acetone on your breath is a very easy practical way to tell if you’re in Ketosis. In other words, it rarely gives you a false positive and you can use it quite happily as an indicator.
- If your breath smells like acetone, you’re in.
- If your breath doesn’t smell of acetone, does that mean you’re out? NO. Some people are just more susceptible to this type of bad breath than others (probably due to certain characteristics of their gut microbiome).
- If you’re not using the smell of your breath to find your status, the other easy way is to use KETOstix or a similar brand to easily test the level of acetoacetate that your body is excreting in urine. You can buy a little packet or canister of these handy little tool on Amazon for about £10.
Now, for geeks, like myself, blood BHB meters are widely available online for about £50. These involve pricking your finger with a little microchipped lancet and having the device analyse your blood for any BHB molecules swimming around in it. Not necessary, but fun (at least for people like me).
During the day, there are two optimal times for testing:
- Before breakfast
- An hour or two after supper and prior to bed.