Workout Intensity, Duration and Duration for Body Composition

Make your health an act of rebellion. Join The Healthy Rebellion

Please Subscribe and Review: Apple Podcasts | RSS

News topic du jour:

https://vinayprasadmdmph.substack.com/p/how-democracy-ends

"The pandemic events of 2020-2021 outline a potential pathway for a future democratically elected President of the United States to systematically end democracy.  The course of events leading to this outcome need not be a repeat of the direct assault on the Capitol, but a distortion of risk of illness as a justification for military force and suspension of democratic norms."

1. Cannot Sleep After Hard Training - JiuJitsu and Weightlifting [21:18]

Nick says:

After a hard JiuJitsu training class (or weightlifting) I always have trouble falling asleep. I also have trouble eating, too. I think it’s my adrenaline from hard rolling. I am competitive and this definitely affects my ability to rest. Practice starts at 6 and usually goes to 730-830. Both days I get insomnia if I train really hard. What can I do to relax my mind and body so I can fall asleep within two hours of training?

I know carbohydrates play a role. I try not to eat too much during the day because I get drowsy at my desk job. I usually track macros and I began to up my carb intake to see if it helps the issue - it doesn’t. For example. Today I ate 131g carbs from organic purple sweet potatoes. (143g protein from organic grass fed beef). All cooked with EVOO & seasoned liberally with Mediterranean Sea Salt, garlic and pepper.  I trained at 6pm. Got home at 830. I know I need food but I cannot eat so I recently I tried forcing myself a shake made up of 35g grass fed whey, 4 eggs, plenty of fruit and 1/2 cup of oats. I am just ranting because I am suffering from this insomnia right now. I just discovered your product LMNT and instantly bought it after reading your story on the Amazon store website. I thought that an electrolyte in balance could be the issue so I’ll find out. I consume a lot of salt but maybe I actually don’t.

Then I found your Instagram and realized I can ask a question so here I am. Thanks for reading this word salad! I am excited to LMNT and resolve this insomnia!

2. Workout intensity, frequency, duration [28:11]

Dan says:

Robb, I read the Paleo Solution and have found it to be only the tip of the ice berg compared to the value of your podcasts.  Thank you, great stuff.

I am looking for more guidance on workout intensity, duration and frequency for improving body comp. I've been doing a crossfit-type of workout at my club for six months.  They call it "Dynamic" but essentially its the same stuff focusing on stability, power and strength in weekly rotations. I usually get in 3-4 of these workouts a week and sometimes a one hour bike ride (18mph) on off days. The workouts are a full one hour with a "melt down" in the last 10 minutes. I generally burn 700-850 calories during that time, ave HR 70-75% with max HR above 90% (according to Polar HRM).  I'm not sure the instructors understand the concept of stress-induced cortisol release and I want to understand it myself. I am wondering if the length and intensity of these workouts are unnecessary beat downs; and/or if I am doing too many in a week.

I started in March, weighed 236 and about 29% body fat (6' 0"). I lost 18 pounds over first 3 months with calorie reduction, higher-carb low fat. I then plateaued for 3 months with no changes in eating or workouts. I've been 100% Paleo for two weeks and the weight appears to be coming off again (down to 212 lbs now). Ideal goal is to get to 185-190 at 10% body fat.

I hear you guys talk about "Cross fit beat downs" and working out too frequently; I'm not sure if I am falling into that. I am looking for a better reference of what is an optimal body-comp program in terms of intensity, duration and frequency. Any guidance is appreciated.

Thank you for what you do.

Dan

3. Collagen and Folic Acid [34:47]

Kay says:

My SIL, who is involved with a MLM supplement company, said that I should not take collagen supplement daily because it will influence folic acid in my body in a negative way.  She said her supplement is only taken for 10 days out of 30.  I have never heard of this.  Any truth?

https://pubmed.ncbi.nlm.nih.gov/4417592/

4. Aging and Abdominal Adipose [38:14]

Annette says:

Would love to hear your comments on abdominal fat.    I am in good health for 65 yrs old.  Always had a "belly" but I am 116 lbs, 5 ft.    Not fat, but my middle holds 6-8 lbs of fat I know is there.  I have a good dietary intake, exercise 3-4 days weekly, 2 of those days are weight training.   I have good abdominal muscles under the fat I can feel.   Can I ever lose this weight?   I am an ICU nurse with a Masters in Critical Care, and I have my adult NP so I am not without a good background education.      I enjoyed one of your books on Paleo; I feel you are a great educational resource. Please advise.

5. Is "Prepping" The Only Solution? [43:37]

Richard says:

What steps can a person or family take (other than to be as healthy as possible) to mitigate this situation as best we can?  I look at what is happening in Venezuela, for instance, and wonder what I would do in that situation: an almost complete breakdown of society, with hyper-inflation wiping out saving and making income equally worthless.  Is "prepping" the only solution: lots of weapons, years of stored food/water/gas, a bunker mentality?  I'm not sure that is a viable option of the majority of citizens.  So, what are your thoughts on what the average Joe-citizen can do?

https://www.foxfire.org/shop/category/books/

The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

You can find the transcript on this episode's blog page: https://robbwolf.com/2021/10/29/sleep-trouble-after-training-aging-and-belly-fat-is-prepping-the-only-solution-thrr093/