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I feel climbing does actually work a whole host of large muscle groups at a variety of intensities. I guess the biggest difficulty is getting the balance right; reduce weight, ideally through fat loss but not at the cost of muscle or minimise loss of muscle. And how much additional exercise should a climb do? Is this wise? I feel having a strong CV system both in terms of endurance and strength is a worthwhile pursuit.

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Nice overview on when and quantity of protein but also quality. Covered age ranges swell. I definitely plan on addressing IF in some future article, either in this series itself or afterwards! Thanks for the suggestion. Aerobic exercise is definitely slightly more effective than other studied forms, at least in isolation, and of course has benefits that climbing or weight training, etc.

In the section comparing aerobic exercise to other forms, I mostly wanted to make the point that any exercise done for sufficient time and at a sufficient intensity is likely to contribute towards weight loss.

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Very fingery climbing could be less effective since as you said the fingers may tire before you can really work anything large, but if weight loss is the goal you could also attempt to find climbs that are more balanced and allow you to use more parts of the upper and lower body and train on those at least some of the time. In regards to caloric restriction, the body does have a number of defenses that can often make weight loss annoying—less heat generation, less fidgeting NEAT, non-exercise activity thermogenesis , loss of motivation, etc.

In part, this is why it helps to bring in exercise as well as dietary change and to limit the total caloric restriction so as to not lose weight at too rapid a pace. Ideally, all the changes become integrated with your lifestyle, leading to if not weight loss then a healthier self.

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More on that in a future article, though! I think the author Dr. Our body wants to be in homeostasis—body weight included—and will resist change within a certain window, both in terms of weight loss and weight gain. This is perhaps why more and higher-intensity exercise is better for weight loss long-term despite what Dr.

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Pontzer asserted in the article , because our body is less capable of accounting for the extra energy expenditure. A little bit disappointing to say the least. Yes, add me to your mailing list. Notify me of follow-up comments by email. June 26, 6 Replies. June 11, 2 Replies. April 12, 5 Replies. March 26, 2 Replies. February 2, Comment. Climbing Nutrition. Tags: calories exercise weight loss.

This week, our discussion begins with the role of physical activity in losing weight. The Mechanics of Weight Loss I want to discuss the basic mechanics of weight loss quickly before we talk about exercise proper. There are two ways we can do this: Eat fewer calories—add fewer molecules—per day than we need Diet Expend more calories—exhale more molecules—per day than usual Physical Activity With diet as the focus, a person trims down how much food they eat or the caloric density of that food and thus reduces the energy they supply to their body.

Put together, this suggests a few things about successfully losing weight with exercise: You should aim for four hours of exercise a week or more. While less is still beneficial, more is better. Caloric overcompensation after exercise is normal, but monitoring your daily intake will help you keep it at a level where weight loss is consistent.

Aerobic Training vs. Other Exercises for Weight Loss One thing you might note from the reviews and meta-analyses above is that they only used data from aerobic exercise, usually walking, jogging, and running. But it takes more than just leaving the salt shaker on the table. While you need a little salt in your diet, for most people, everything they need will already come from the food that they eat, and most people will get too much. Cut out processed foods as much as possible and you will drastically reduce your excess sodium. Food items like salad dressings and sauces are some of the worst culprits.

Sprinkle some cayenne pepper, bell pepper or jalapeno into two of your daily meals and increase your metabolism. Eat the Whole Thing. Whole foods, that is!

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You want to give your body the cleanest fuel possible so it can run at maximum efficiency. When you want to shed all you can, you want to avoid anything processed for salt-related reasons above. This includes fats from olive oil, nuts and avocados. Deep breaths. It may sound trite, but breathing deeply not only helps you calm down, but it can help your weight loss efforts as well.

While most people take breaths with their chest, you should be taking long, deep breaths with your abdomen. This means that fat utilization and intake levels can significantly impact our performance in endurance based activities that operate below lactate thresholds. For many distance competitors, increased dietary fat consumption can result in more sustained energy at certain steady heart rate ranges, decreased lactate production, and an overall improvement in pace time.

The 5 Steps Needed To Drop 5 Pounds This Week

Like the sections on carbohydrates and protein, this is just an introduction. Our daily total caloric intakes and meal compositions need to our reflect individual goals, lifestyles, and genetic limitations — effective nutrition plans must be tailored to the specific needs of the user. This ultimately results in a wide range of dietary variation from person to person, but luckily, they can all share a common outline.

To start the process of developing a custom nutrition plan, we first need to calculate our caloric intake for energy balance and then form healthy, sustainable eating habits built upon a simple dietary structure — we need to build a solid starting foundation before we make more advanced changes. While it might not seem like the most important factor to fitness success, eating frequency matters. The timing of carbohydrate and protein rich meals can affect energy availability, muscle growth and recovery, weight loss progress, and the regulation of many vital internal function.

An easy to follow eating schedule also gives our diet consistency and predictability, providing new healthy routines the opportunities they need to become habits. By eating at predetermined times rather than impulsively and in response to hunger, long term diet adherence is made easier and general program satisfaction is higher. I recommend most people consume 4 meals a day that are each separated by 4 hours, resulting in 12 hours of feeding and 12 hours of fasting daily. At least 3 of your meals should come from whole food sources — try to limit your intake of supplement powders and shakes to once a day.

As covered earlier, our total daily energy expenditure TDEE represents all of the calories we burn per day, while energy intake EI is the total number of calories we consume. Because the relationship between calories in vs calories out is ultimately what determines changes in weight, our total intake is dependent on baseline daily expenditure. This means that before we can start developing a diet that helps us gain muscle caloric surplus or lose fat caloric deficit , we first have to calculate our average TDEE.

We need to know how to achieve energy balance. By combining these two data points with what you intuitively know about your dietary needs and the way your body responds to certain meal sizes, you should be able to narrow down your TDEE to a reasonably narrow intake window that can then be further refined over time. So, if your gym offers metabolic testing and can provide you with an accurate assessment of your BMR, take advantage of it!

The more information you can get about your body, the better. The table below contains my recommended intake ranges for each macronutrient. As seen above, each macronutrient is associated with a unique intake range. However, because there are so many different macronutrient intake quantity combinations based on the ranges listed above, feel free to manipulate different variables and experiment with your meal compositions to find out what works best for you. These caloric percentages are then converted into grams by dividing calories by the energy density of each macronutrient.

The gram g is our unit of measurement for macronutrient intake quantities. With our daily total for protein calculated, we then divide g of protein by 4 to evenly distribute protein content across each of our 4 daily meals. This conversion process can be used to calculate the intake quantities of all three macronutrients anywhere within their recommended ranges. Food should be fun and provide a source of joy during both preparation and consumption. To help make your smart choices a bit easier, here are some examples of foods that fall into each macronutrient category — this is not a comprehensive list.

Notice that most of the foods listed contain a mixed macronutrient profile — only a handful of items consist solely of protein, carbohydrates, or fat. Most foods also vary widely in the composition of their macronutrient subcomponents — almonds and walnuts both are great sources of fat, but they contain very different levels of mono and polyunsaturated fat.

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

I recommend that of your daily meals include healthy portion sizes of items from that list. A vegetable source at lunch and at dinner easily addresses this suggestion and provides a great source of fiber and other great nutrients.

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Be sure to track these foods and account for their macronutrient content. With so many different foods to choose from and macronutrient intake ranges to work with, there are endless combination possibilities for your diet. Limitless variety is great for some, but I know it can be mentally paralyzing for others. Some of you will find the process of TDEE calculation and meal remodeling to be an easy and pretty straightforward task.

Nutrition can be a difficult subject to understand and attempting to break bad dietary habits is even harder. With energy balance requirements calculated and new healthy eating habits formed, our baseline dietary foundation is laid.


This equilibrium between intake and expenditure is a great place to start any fitness journey, but it can also be a totally acceptable endpoint destination for many different training goals. A diet that focuses on energy balance can be a fantastic nutritional strategy to gradually promote changes in body composition — EB can help us slowly lose fat and build lean tissue at the same time.

Maximizing muscle growth through diet requires a bit of work and planning, but the overall strategy is super simple — eat more food and eat more often.