On my very low fat diet, my immune system seems extra strong.
I contracted viral meningitis a couple years ago. Normal is one week in the hospital, one month recovery. I was home in two days, back to work in 6 days total, feeling like nothing had happened to me at all.
Sweat ? It no longer smells. After a vigorous workout, and my hair feeling drenched, if I allow my hair to dry, it feels wonderfully clean. This surprises me every day.View Thread
You don't need to eat a lot of protein. You will get some in your mixed veggie meals. 3 ounces per meal of fish or chicken, or eggs or egg whites is enough, and perhaps a post exercise snack will be fine for you.
I am almost never hungry, nor crave things. So I eat by the clock. I will get grumpy if I miss a meal by too much. Fat is nutritionally empty, so try getting more nutritionally dense food. You may find the calories go down, and your weight, and you may lose the hunger.
If you eat more than you burn, your body will add fat.
Hunger can also stem from poor nutritional food choices. If you don't get the nutrients your body really wants, you will have cravings. So a person can eat a lot, and stay hungry, since they are denying the body's needs.
For carbs, I eat oatmeal with mixed berries and raisins at breakfast, a large mixed veggie and green salad at lunch, and dinner potatoes, sweet potatoes, whole wheat pasta or brown rice, plus some veggies. Snacks are oatmeal cookies, fruit, or dark chocolate covered dried fruits.
My diet is extremely low fat for my advanced heart disease.View Thread
For the Sumo's, cut back on alcohol and smoking ? Since alcohol also can damage the brain and circulatory system, and smoking also attacks arteries, they need to work at getting to zero on both.
With greater understanding of the mechanisms of heart disease, some Sumos may be able to make small changes to their diets that will enhance or extend their careers, and improve and extend their lives afterwards.
The smoking and alcohol damage the body's arterial maintenance capabilities, among other things. Stems cells whose task is strictly to keep arteries in good repair, die off faster, or are in a weakened state, and less of them are produced. So less able to repair arterial and capillary damage. The result is that instead, immune cells detect the interior artery lining which it should not find, and see it as a foreign protein. They attach to it permanently. Then while attached, as oxidized LDL cholesterol floats by, they draw it in and pull it out of the blood stream. This would be good if they went to the liver to get rid of it. But attached to the wall of the artery, they slowly swell and create an ever growing blockage creeping down and around the blood vessel. It can takes decades to become serious, or much faster, depending on how much fat is in the diet and the bloodstream, and how much of it gets oxidized (What do anti-oxidants do ? They prevent LDL oxidation. The more LDL there is, the greater the amount of anti-oxidants you need.)
How does a person prevent that ? Eat less fat, eat more anti-oxidants, avoid blood vessel irritants, and eat foods that enhance function and number of the critical stem cells that maintain arteries. This combination is the big key to preventing vascular disease.
How does smoking improve a Sumo's speed and quickness ? It doesn't for a match, nor does it hurt it. But it does limit them in their 3-5 hours of training daily, thus, they should not smoke. Then those 3-5 hours will be maximally beneficial. It may be traditional to smoke, but as an immediate health detriment, the wrestlers should as a group demand it stop at meets. Let the bettors be inconvenienced.
Its a question of 1) knowledge, 2) choice, and 3) desire.
I learned after the fact about potassium and how it enhances the body's heat control mechanisms. Additional dietary potassium gives a person extended ability to be active in the heat. My college Crew had no training table, but I ate veggies and drank lots of milk and orange juice, all boosting my potassium. This boosted my heat tolerance in a sport that is all about extreme performance for 7 minutes in a race, and to train for that race. I also drank much less than my "peers", hardly actually; another training advantage.
Besides portion control, Sumos need to bring in high anti-oxidant fruits, herbs and spices to their diets.
By the way. Some rowing machines can support 500 lbs. With special requests, it may be possible for the manufacturers to make limited runs of high weight capacity machines, and seats, to allow the super heavy to get good cardio exercise. How many calories are used depends on the persons strength. In terms of calories used based on energy generated, the rowing machines will help burn 500 to 2000 calories per hour depending on the persons fitness and strength level. The 6-7 minute race pace produces energy in excess of 2,500 calories an hour.
Walking, rowing, and swimming are all activities Sumos can consider for extended exercise to help lose weight at the end of their careers.
The method, is make good use of time and intelligence. The research has been done. Get the right information, get consistent with one's desire for better health and weight.
Don't overdo the exercise. Getting heavy took time, and it will take time to lose the weight. 50 to 100 lbs a year is safe and "easy". At least easier than trying to lose weight even faster.
Daily portion control. Fewer snacks. Switching to lower calorie and healthier snacks. Belief in oneself.View Thread
What is their average life longevity ? What are the most common causes of death ? Do they typically eat much fresh fruit ? Do recipes call for much herbs and spices ? Is black pepper commonly used at meals ? They train 3 - 5 hours a day, but how much is active, and how much is continuous ? Do they do any continuous, aerobic type activity ? By what age do most Sumos stop competing ? When they stop competing, do they commonly try to bring their weight back down ?
The 1921 Harvard 8 men's heavyweight racing shell rowing crew that won the Olympics had a 50 year reunion in 1971, which was attended and reported by Sports Illustrated magazine. The average lifespan in 1921 was about 50 years old. So most of these men would not have been expected to live to be approximately 70 years old in 1971. All 10 men showed up, and nine of them took to the water and rowed an eight man shell on that 50 year reunion. The same eight oarsman and the coxswain who all rowed or steered the boat to victory. The 10th man ? He was the "spare" who attended the Olympics in 1921 in case any of the primary eight oarsmen got sick or were injured and could not compete. He was at the reunion ready to row, but no one was yet ill or injured and unable to row. He again watched from the dock.
Rowing and rowing competitions are among the very best lifetime sports or exercises one can choose. The long duration strength and cardio exercise leads to strong hearts, lots of lean muscle, and the growth of extra circulatory blood vessels which provide alternate paths to nourish the heart as or if the primary vessels become blocked over time.
The angiogram of my heart the day before my bypass surgery revealed a secondary network of capillaries so dense that the entire heart could be observed filling and emptying the main chambers with every beat. As told to me, such circulation is seldom seen except in the case of a massive heart attack on the operating table as a man dies. It was what I had been living on for years as my three primary arteries were blocked 99%, 99%, and 80%, with another dozen downstream blockages all estimated at 80%, and inoperable / unrepairable.
I was asked how long I had been bedridden and on oxygen. I told them never. They said I lied, that it was impossible for me to walk. I said that was silly, I had just come back from vacation in Nicaragua, where I did begin to suffer from massive bursts of angina, which is why I walked into the hospital E.R. I also had been exercising up until three weeks before, rowing multiple intervals of 10 minutes with active rowing rest periods between them, three times a week, and walking other days.
Heart disease strikes mostly between ages 40 and 70, killing about 50% on first heart attacks. The angina I suffered was explained as a spasm and potential heart attack that was relieved when my additional capillaries, developed from years of exercise, including rowing, were forced to open further and take on additional circulatory load. This prevented any damage to my heart from occuring until the main artery spasm subsided and some minimal circulation could resume.
With my even greater committment to diet and fitness after bypass surgery, the basketball game I played in Sunday at age 59 had my heart racing along at 182 beats a minute as if I were one of those very fit 20 somethings who were playing beside me or against me on the basketball court. None of us were breathing hard, me included.
30 minutes of exercise with a heart at 182 beats a minute is way beyond a stress test. In my normal exercise, I seldom take my heart rate over 150, but I will perhaps once or twice a month for a few minutes at a time.View Thread
I drink most juice diluted 2 parts water to one part juice.
For OJ, I dilute 3 to one. Its less sweet, and you can absorb and hold more water in the heat and not need to pee off the excess sugar. The potassium in OJ helps you tolerate heat better, too.
But do NOT drink two gallons a day. Not even one gallon. You risk an electrolyte imbalance, and possibly even death from hyponatremia. Or just make yourself throw up from trying to ingest too much liquid.View Thread
The best diet is not too aggressive. Its safest to lose 2-3 pounds a week, no more. If you can lose 5 lbs a month, in a year you'll be down to 120, and likely be that boy's dream girl. Or of some other boy. Respect yourself, take care of yourself.
Just start by having smaller portions. Not hugely smaller, leave a small amount of food on your plate. Try to reduce simple carbs if you eat them. Reduce or stop eating junk food. Have a piece of fruit every day. Two or three, better.
If your parents don't own a scale, ask them to buy one. You want to know your weight is not going up. Your first goal is to get your weight to level off. For that you want to know how much you can eat without gaining.
Start walking more. Exercise is about doing more than you have been. That is where it starts.
If you eat to maintain weight, then add exercise, you will lose weight. Walking is about 100 calories a mile. 20 minutes each if you can. You can do it.View Thread
I got a bug in my head last week, to join some online Meetup groups. One was for pickup games, including basketball. I joined, and played Sunday. Recall I said I did some shoot around recently, but had not played in a year ?
This got to be fairly intense basketball. My heart rate went up to 180 and stayed there for 30 minutes of the 40 I played. After two games, I could feel myself slowing a bit, so I limited myself to just the two games. What is strange, is I have hardly run in a year, but lots of walking and rowing. My basketball was not so great, but my fitness was. My time off while recovery from hernia surgery let everything heal. I resumed walking little by little after two weeks. And no leg injuries, or strains in the 40 minutes.
I just seem a bit nuts, since the oldest appearing person out there besides me was 34, and most in their 20's. I'm 59.View Thread
Regarding: "the good news is that moderate-intensity aerobic activity, like brisk walking, is generally safe for most people."
What is even better news, that is quite unexpected, is that for people in "very unfit" status, what qualifies as moderate-intensity aerobic activity, is not very much. Aerobic vs anaerobic activity is what affects your breathing rate and heart rate, and whether you are clearing all the Carbon Dioxide produced by the burning of energy.
A simple measure if people are unfit. Try to work at a pace that lets you continue for 30 minutes. If a person can't continue at whatever pace they chose for 30 minutes, when it was too much for them. Its good to begin feeling a little tired at 30 minutes, and is actually good then to slow down and actively "rest ", letting the heart rate come down while still moving.
As an example, a fellow at work could not walk around the building once without stopping to rest. I started walking with him, and slowed him down. It helped a little at first, he could make it 1 1/2 times around. A few months later he can now walk around the building 4 times and at a faster pace than when he first started. His fitness is not excellent by any standard measure, but for him, being able to walk four times farther at a faster pace is a huge improvement.
He thought his fitness level was hopelessly bad. It wasn't. He could not even approach 30 minutes, before. But he still began. The 30 minute goal is now something he will soon be able to do.
Another friend had not been able to walk more than 10 minutes in years. I slowed him down, and we walked and talked for 40 minutes. He was stunned, and did not think he could have done it.
Each person begins with what they are currently able to do, if that is the limit of the possible, just do more of it.
If you can hardly walk, but can get in and out of a chair, then do more of that. If all you can do is get out of a chair once, sit, and need to rest. Try doing it more often. Once every hour, then once every 45 minutes, a few days later try once every 30 minutes. At some point try to stand, sit, and stand up and sit again. If tired, its a new limit. Two. Try again in 10 minutes. if you can't, that's ok. Try in an hour.
But the pattern is presented. Start with what you can do. Slowly increase it. Over time, you will improve much. Every week, a small added change. A little faster, or a little longer duration.
Fitness is a journey, each person's journey starts at a pace and duration they can handle. Success builds confidence and desire to do more. The goal is not becoming tired. The goal is doing more, and doing it easier than before. Allow yourself to be successful, and build on it.View Thread
Have a goal look, and to feel great and energetic. Women tend to want to weigh too little. Remember if more athletic, you are going to be a little heavier but slimmer than a wimpy woman with more bodyfat. Strong muscular thighs, but relaxed so with smoother lines can be far sexier than excessively slim legs.
Good energy and strong posture are incredibly sexy.
You should just begin to describe what you did. But you could or should start your own weight loss and exercise community forum. Don't be shy. With 70% of the population severely overweight, your story and methods need to be available, and you with answers, just as I am. Hopefully using good sound methods.
Regarding strength loss during time off, vs cardio.
I used my rowing machine for the first time since early June.
Tired in less time, 25 minutes or so, but strength was pretty good, much higher than expected. All the rest was at least good for all other things to be fully healed.
Without tiring, I started out with less warm-up, and still felt strong, but my heart rate was higher in that period by 10 beats or so. But using dumbbells, I can definitely tell the individual loss of strength in my arms and shoulders, and know my legs are weaker, too.
I have to be patient to climb back to the previous fitness level, which was pretty high.View Thread