An Introduction to Progressive Exercise

[Bob Kolker 0]

With a reduced calorie diet a person can lose between 1.5 and 2.5 pounds of weight per week, with or without exercise.

Initially, in the first few weeks (4-6 I would say) - yes - then in time the body adjusts to the reduced caloric intake. At that point one needs to either further reduce the amount of calories (and there is a point at which that becomes counterproductive) or do some type of activity to elevate RMR in order to continue the weight loss.

The weight loss (in pounds) with no activity is equal to the (number of days x (BMR - Calorie-intake/day))/3500

More exercise is required, both aerobic and resistance. That is the cost of maintaining weight. You are quite correct in pointing out the starvation is self-defeating.

Bob Kolker

[RayK 0]

With all due respect Bob, you are wrong and I am done discussing it with you.

[~Sophia~ 0]

This is incorrect as my clients lose weight continously until they achieve their goal without a further reduction of calories.

I said either or, Ray. I don't doubt what you say as they increase permanently their RMR by weight training (muscle gain).

[RayK 0]

John,

A person cannot give 101%, a person can only give 100% and that is it. But, if you are doing something for 5 minutes and then just walking away you are not giving even 100%. If and when a person gives 100% they would fail at that point. This cannot be given a set time of 5 minutes. To keep progressing in gaining lean body tissue (or maintaining it for that matter), a person must keep pushing to the next level.

The body has many types of muscle fibers, but they can be broken down into two main groups, fast-twitch and slow-twitch. When someone starts an activity, any activity their central nervous system will always activate the slow twitch muscle fibers first. The reason this happens is because the body is trying to conserve resources and slow twitch muscle fibers do not require a large amount of resources to work nor can they produce much in the way of strength or force. When the demand is high the slow twitch muslce fibers fail quickly and then the fast twitch muslce fibers become activated. Fast twitch muscle fibers require a lot in the way of resources and can generate a large amount of strength and force. The names of these differnet types of muscle fibers has to deal with fatigueablity and nothing else.

When a person does a set or an activity that is less than 100% or to failure we only re-activate the recycling of these two muscle fibers which means that the muscle fibers are never really stimulated to make proper adaptations. If you want to stimulate the largest most productive gains, push your body to failure as this is the key to stimulating the body to make productive gains. It is the attacking of one's function, which is what muscles do, they have funciton or movement, that is the key as the body will not make the best adaptations possible without an attack on our functionability.

Again, I ask you to look at the hsistory of our ancient man. Ancient man would sometimes have to go days without eating, he had to be good at storing resources while using as little as possible. If a man could just increas his total work output and burn 500, 1000 or even 3000 calories at will we would never have made it to the point we are at. No amount of activity ever puts a large demand on our metabolism, it is only the increase in lean body tissue that can enhance this. In animals longetivity is tied to the animals metabolism, if man could really enhance his metabolism to what some people claim we would be dead much faster as the faster an animals metabolism the shorter that animals life.

[RayK 0]

I have asked Betsy to close of this thread for debate. For anyone that still has questions (but not debating), they can reach me through my website, email or phone at;

www.progessive-exercise.com

raykilmer@progressive-exercise.com

(702)451-0620

Thank you,

Ray Kilmer