From: "Eliezer S. Yudkowsky" <sentience@pobox.com>
>New information... exercise program modified accordingly.
>What I want, actually, is to *now* build a reasonably healthy
>physique that will *later* be easily maintainable (30 minutes 3
>times per week, or whatever) and that won't vanish in a flash if
>I stop exercising for a week. I'm guessing that means maximize
>muscle growth now with 8-10 reps per set (which is what I have now
>started doing), then switch to 15 reps per set when I think it's
>time to start getting ready for the transition to "maintenance".
>Right?
Lifting heavy weights with 4-6 reps will build size quickly,
lifting light weights with 12 or more reps will build more
endurance. Note that you are exercising different muscle fibers
with each of these (slow/fast twitch). I find moderate to heavy
weights, 10-12 reps, is a good compromise. To build mass you'll
need at least three workouts a week. Once you get to the size you
want you can maintain with as little as one workout (weights) a
week. You should of course continue with cardiovascular work at
least 30 minutes 3 times a week. Note that if you break up the
cardio into 3 ten minutes sessions you still get 95% of the effect
according to recent tests.
>Actually, I'm currently trying to keep in the range of about 1250
>calories per day, and have already gone from over 220 pounds to
>190. Is it reasonable to try and build muscle and lose fat at the
>same time, or is it just outright impossible? I got the
>impression it was reasonable.
If you eat too few calories (you are) your body will start
consuming its own hard won nuscle tissue. You especially want to
get enough protein. The trick is to continue to eat healthy, but
cut out the junk, especially fast carbo's (basically anything with
white sugar/flour).
>What worries me, at the moment, is that whenever I miss two days
>of exercise, I seem to drop two pounds. Does this have something
>to do with water retention or is it "easy come, easy go" muscle
>mass?
You're eating too few calories to be building mass. It's probably
partly water, but it is possibly also your body consuming extra
calories. There is an order to which the body consumes calories,
alcohol is first, carbos, then protein, fat is last. :(
>(Incidentally, no, I'm not taking any anti-oxidants. While
>ordinarily a fan of not setting yourself up for a catastrophe if
>the Singularity happens later than expected, a 21-year-old taking
>anti-oxidants would be going much too far. Unless my impressions
>are mistaken and anti-oxidants have immediate health benefits?)
Anti-oxidants have immediate benefits. You want to prevent damage
to already healthy systems. You don't have to get crazy with
supplements. Take a very good multivitamin, augment it with some
extra C (1000mg a day, I take 2000) 400 I.U of E, and make sure you
get at least 400mcg of folate (especially female extropians).
The Life Extension Foundations basic supplement (with the booster)
is an excellent protocol.
By the way, thanks for the file (navidad.exe).
Brian
Member:
Extropy Institute, www.extropy.org
Adler Planetarium www.adlerplanetarium.org
Life Extension Foundation, www.lef.org
National Rifle Association, www.nra.org, 1.800.672.3888
Ameritech Data Center Chicago, IL, Local 134 I.B.E.W
Brian
Member:
Extropy Institute, www.extropy.org
Adler Planetarium www.adlerplanetarium.org
Life Extension Foundation, www.lef.org
National Rifle Association, www.nra.org, 1.800.672.3888
Ameritech Data Center Chicago, IL, Local 134 I.B.E.W
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