Conference rocks::weight_control

	Regular aerobic exercise is the only proven way to lower your
    fat setpoint (the theoretical thermostat that governs how much
    body fat your body wants to keep).
    
    	The lower the setpoint, the less fat your body wants to main-
    tain, the higher the setpoint, the more fat.
    
    	When your body fat percentage drops below the setpoint, your
    body goes into a stage similar to that when you are fasting.  Your
    metabolic rates slow, body temperature may drop, pulse will usually
    drop and then later in the 'fast' it may quicken if you arent't
    eating enough nutrients.
    	
    	The setpoint hasn't been shown to really exist, though.  It's
    just a theory that answers some of the questions about how and why
    the body does what it does when you are dieting.
    
    -mike z

    Gee, I always heard it was 3500 calories/pound. But to answer yor
    questions -- I've read that although a specific exercise only burns
    X number of calories, if its performed such that your heart rate
    is in the 60-75% max range, that your metabolic rate will increase
    for several hours. So you burn "better" for those hours. I've also
    read that certain foods can "fire" up your metabolism. Unfortunately,
    I've read in different places that those foods are: protein, fat
    and carbohydrates. 
    
    The way I personally interpret these findings is to exercise regularly
    and to eat a variety of foods. I believe it's also advantageous
    to  eats several small meals instead of a few big ones, but I can't
    handle that. 
    
    One more thing to think about -- increased muscle mass burns more
    at rest than does fat. That's another way to increase your metabolic
    rate.
     
                                                    

	Aerobic exercise, as defined by physiology texts, is at or
    below the intensity level defined by 'oxygen debt'.
    
    	Oxygen debt occurs when the body is not taking in enough
    oxygen to completely metabolize whatever energy sources are
    available.  It varies from person to person, and from day to
    day.
    
    	Generally speaking, if the energy souce is glycogen, oxygen
    debt will occur somewhere around 80-90% of your maximal heart
    rate (MHR).  If the energy source is fat, it happens somewhere
    around 40-50% of your MHR.
    
    	If you want to maximize fat loss during exercise, keep the
    intensity LOW.  Walking will usually burn more fat per mile than
    jogging or running.
    
    	Common definitions of 'aerobic exercise', including Kenneth
    Cooper's, consider cardiovascular exercise to be a necessary
    element, which implies a minimum pulse rate.  In their case the
    term 'aerobic exercise' is a misnomer if you accept the traditional
    one (strictly: 'with enough oxygen to fully metabolize the energy
    source') to be correct.
    
    -mike z

    Building more muscle tissue will increase your metabolism. Muscle
    is an active tissue which burns calories continually in order to
    maintain itself whereas fat just "hangs out". Exercise using weights.
    Also, low intensity aerobics is an intense fat burner. Do speed
    walking, hill climbing, biking, dance, whatever your liking!
    
    It is a good idea to eat many small meals rather than fewer large
    meals. The human body can work with only about 400 calories at a
    time. The excess is stored as fat. Another thing to remember is
    the 4,4,9 formula. Carbs contain 4 calories per gram, as do proteins,
    BUT, fats contain 9 calories per gram! ( Some sources suggest this
    is actually closer to 10 for fats) Analyze what your meals are 
    containing for each of these elements in percentages. Each meal
    should contain around 70% carbs, 20% protein, and 10% fat (or less).
    Afterall, Why eat fat if that's what you're trying to get rid of?
    Why not have it supplied off those hips, thighs, and abs???
    
    Brenda
    

    Thanks to Mike and Brenda for some interesting information. My diet
    right now is controled by Optifast which is of course low in fat
    and spreads the 350 Cals per day over 5 feedings - so that is not
    a problem. The aerobics discussion concerning O2 and heart rate
    presents a different situation. I am currently doing a 12 mionute
    life cycle program at level 3 which brings my pulse up from rewsting
    90 to some motion at 100 to mild exercise at 120 to warm up at 140
    to active at 155. If I do anything which would get me to sweat a
    little such as increasing rpms to 90 or 100 over the 80 suggested,
    I quickly go up to 170 or 175, higher than the chart says is safe
    for a 39 year old, especially one with a mild hypertensive history.
    The treadmill is the same. After the bike I get on the treadmill
    for 30 minutes. I start off at 3.25 MPH at 3.5% grade for 5 minutes.
    This warms me up and get my pulse up to 145 easily. I then increase
    speed to 3.75 MPH and maintain for 20 minutes. If my pulse goes
    above 160 I lower the grade. I follow by 5 min of cool down going
    back to 3.25 at 0% grade. This results in puse rate of 120 after
    the 5 min are up.
    
    Are there any suggestions as to this being a good or bad program
    for me considering primary objectives are to increase metabolism,
    lose more weight on Optifast, and improve cardiac health?

.5>    Are there any suggestions as to this being a good or bad program
.5>    for me considering primary objectives are to increase metabolism,
.5>    lose more weight on Optifast, and improve cardiac health?
    
    	Good.
    
    	Remember to listen to your body.  If you become fatigued, rest.
    Being on a diet, especially a strict one like optifast, it's easy to
    get into a cycle where you exercise to exhaustion, then wake up
    tired and drag through the day until exercise time, which wakes you
    up and also sets you up for more fatigue on the following day.
    
    -mike z

    Re: Note 391.4 by TSE::MICHAUD

>   Each meal
>   should contain around 70% carbs, 20% protein, and 10% fat (or less).

    According to the Sybervision weightloss program, The Neuropsychology of
    Weight Control, Americans average about 40% of their calories consumed
    in the form of fat! They say that consuming a high percentage of fat
    sets up cravings for more of the same, effectively raising your "set
    point". They say the same about "refined" carbohydrates (stuff made
    from sugar or white flour). They recommend reducing the percentage of
    fat consumed to 20% or less. 10% would be even better. 
    
    Rich

	A note, since it is Seasonal Affected Depression (SAD) season.
    
    	If eating too many carbohydrates during the winter months
    makes you excessively tired, lethargic, or depressed, you may
    have symptoms of SAD.
    
    	It's simple to increase protein intake, or take tryptophan
    supplements with meals.  If this improves your mood, either cut
    carbohydrates to 50% or less or get sunlight (or full-spectrum
    indoor light, like Vita-Lite) exposure everyday.
    
    	There's a discussion of SAD of HYDRA::HOLISTIC (do a DIR/TITLE=
    tryptophan) and an article in this month's Scientific American
    worth reading.
    
    -mike z

    I thought tryptophan was a sleep inducing amino? I believe that
    both milk and turkey are very high in this amino. In reference to
    the aerobic exercises you are completing, I would suggest staying
    in the lower end of your target heart range. This will burn the
    optimum amount of FAT which I assume is your overall goal. 160 is
    way too high for me and I am 26. My max that I will attempt to stay
    under is 145. This promotes the greatest amount of fat metabolism.
    Going above this would cause burning of blood sugar, glycogen, and
    when that is gone... Muscle is the preferable choice! Yuck! Let's
    promote optimal FAT burning.	Keep with it!	Brenda

.9>    I thought tryptophan was a sleep inducing amino?
    
     	It can be, if taken under the right conditions.  What it does
    is cause the release of serotonin inside the brain.  Carbohydrates
    intensify the effect by raising the tryptophan-to-insulin ratio
    in the blood, insulin being tryptophan's biggest competitor for
    entry into the brain at the blood-brain barrier.
    
.9>                                                    I believe that
.9>    both milk and turkey are very high in this amino.
    
    	They're not especially high in tryptophan, but for some unknown
    reason they work as well as a higher dose of just tryptophan. Maybe
    there's a catalyst at work, or some other nutrient is contributing
    to the effect.

    -mike z

    re .9
    
    How do you stay under 145?  Do you check your pulse every 5 minutes
    or so?  Do you quit exercising if you go above 145 or just slow
    down?  How long do you exercise?  I'm having trouble following what's
    being said here.  Thanks for the info.
    
    Virginia

    Hi Virginia,
    
    I'm certainly no expert on the subject, but here is what I think:
    
    Yes, check your pulse every so often. Most classes I've been to
    have you do it between songs or after every other song. 
    
    No. Don't quit exercising if you go over your target. Just slow
    down a bit. Keep your arms below your shoulders and don't lift your
    legs as high. Likewise, if you check and you are below the target
    range you are aiming for, work a little harder.
    
    You will probably learn as you go along what it feels like when
    you are at or above the top of your range. Of course, as you continue
    to exercise, it will also take more effort to reach that point.
    This is good of course.
    
    -Amy.
    

    I am not in an aerobics class, I use the bike and treadmill. I found
    it difficult to take my pulse while on the equipment so I purchased
    one of these pulse meter watches. I cost about $55.00 and functions
    as a watch, stop watch, and pulse meter. You slip a finger cuff
    on and it gives you digital readout of your pulse every 6 seconds.
    I have found it to be very accurate. It can also be programmed to
    beep when you are at the upper or lower limit of your pulse range.
    If you are interested in recovery times, it  also monitors that,
    storing pulse readouts at 0, 2, and 5 minute time slices for
    comparisons. Nifty little device that has helped me greatly.
    
    I agree with .11. If your pulse gets too high, simply slow down
    a little or do a little less moving and jumping. From what I was
    told, the heart does not like rapid starts or stops, hence the reason
    for warm up and cool down.
    
    Have fun.   Joel

 
      Joel,

      Where did you get the pulse monitor gizmo, and what brand is it?  It
      sounds like it would be useful to have, but I'd expect there to be a
      significant variation in quality.

      Thanks,
      Beverly

    Locally in the Merrimack, NH area, I bought it at MVP sporting goods
    on Rt. 101A in the Zayer's Plaza. I believe MVP is a faily large
    chain so it might also be in other areas.
    
    The brand name is sometihing like Taornami. I think you can find
    the same chip in wrist models from other companies (Casio/Armitron).
    There is a very expensive line of pulse monitors for those with
    the money and need for additional gizmos, but this expensive model
    is not wrist watch style.
    
    

    I also have one of the wristwatch models.  I purchased it from Sears
    at the sales price of $39 (I think the regular price is $49). It
    seems to have all of the features that Joel's has and also has an
    earlobe attachment as well as the fingertip attachment.  I like
    it a lot!  It immediately informed me that I was in much better
    shape that I thought!  
    
    Inez