Day 26- On The Road Again

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289.6

Life is about variety. Once you have seen something or done something, it’s not really the same again. That’s OK, it gives us a desire to do different things and go different places. It just proves that we are constantly adapting and adaptation is what keeps us growing.

Eating the same food over and over again wouldn’t be good, eventually we would tire of the taste maybe even grow to dislike a favorite flavor if exposed long enough. When I plan a meal, one of the things I try to do is to vary the source of protein. Although I like tuna and it is a great source of protein, sooner or later I would tire of it so I also eat chicken and beef and pork. I would not turn my nose up at lentils or tofu, I just don’t know enough about them yet.

The first rule of weightloss is that you have to restrict the amount of calories you take in. The first rule of fat loss is that you have to eat to lose fat. Too much restriction and the body goes into starvation mode and turns all food into fat. Lean muscle mass burns more energy than fat, it takes food energy in the right amounts to build and maintain muscle.

By the same token, the body adapts over time to exercise. Aerobic exercise burns calories while you workout. Lower heart rate aerobic exercise, when you can carry on a conversation while still working, burns more calories than other exercises. The body will adapt to aerobic conditioning, I can run 3 miles every morning and as I do this my body will become more efficient, if I run at the same pace I will burn less and less calories each time. I would have to run progressively faster in order to burn the same amount of calories. Although my muscles are getting better, they would not get any bigger through aerobic exercise, only anaerobic exercise can do that.

Resistance training or weightlifting is a form of anaerobic conditioning. Aerobic exercise uses oxygen and glycogen from the blood to produce work from type I muscle groups. Anaerobic exercise uses energy stored in the type II muscles themselves to generate force and do work. Once type II muscles are fatigued the only way that they recover is through sleep, that is why sleep is paramount to any fitness endeavor. Diet is also a key element to recovery, when type II muscles are stressed, they develop microtears which require the body to break down certain micronutrients like amino acids to repair these muscles and to grow more new muscle to adapt to the new stimulus.

To recap, aerobic exercise makes the type I muscles more efficient, anaerobic execise causes type II muscles to get stronger and grow. Muscles used in endurance burn fat during use, muscles used for strength applications burn fat during recovery. While moderate carb loading may benefit an endurance effort, since the energy required for strength training comes from the muscle fibers themselves, general nutrition is the key phrase here, along with appropriate post workout recovery food(protein).

My food
Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

ground pork loin(440 cal.)P82.2F8C0
1 onion(41 cal.)P1.0F.1C10.2
1/2 cup rice(110 cal.)P4F0C50
total=591 cal. P 87.2 F 8.1 C 60.2

20 oz. chicken(620 cal.)P130.5F7C0(3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
7 corn tortillas(350 cal.)P7F3.5C73.5
1 tbap. coconut oil(120 cal.)P0F14C0
total=701 cal. P 51.1 F 23.9 C 79.7

daily total= 1666 cal. P 174.5 F 45.1 C 170.5
My Workout

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