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<blockquote data-quote="Mbaker" data-source="post: 2147221" data-attributes="member: 256617"><p>I watched one of the Van Tulleken brothers reduce visceral fat, by doing HiiT sessions, as well as Michael Moseley on prime time TV shows. I follow persons who train in the glycolic range, such as Shawn Baker i.e. go hard taking no prisoners for 20 - 30 seconds bursts (either by run sprinting, rowing, static bike etc). Basically burning visceral fat / reducing fat in general improves insulin resistance. I recently watched a YouTube, where a scan was taken of a sprinter who does no weights, he had no visceral fat worth taking note of (I will try and find this in my history and update this post)</p><p></p><p>Closer to home my footballing daughter reduced her visceral fat from 2 to 1 since training at a high intensity, as did my Karate friend (he did diet as well, 9 to 6 on Tanita scales)</p><p></p><p>The focus on weights is to increase muscle surface area, to uptake glucose independent of insulin (GLUT4 receptors). I have found in my n of 1 that I get low fbg numbers on minimal heavy weights on days when I am time challenged (literally seconds, I have a home gym, wifes excellent cast offs, as well as going to a gym) as well as short low post prandial spikes. I reckon with my normal eating, I could maintain / improve on 2 x 10 minutes of combined and 2 x 10 minute walks. I still try to do 15k steps across a day, reduced from 20, but none of the references I follow tend to do steady state, they lean towards functional cardio such as Ju Jitsu (I would do basketball as a preference). When I focused on walking I had the lean look but prefer closure to a male gymnast (can wish).</p><p></p><p>I am fortunate in not having to consider the BG rise via exercise, as I am focusing on strength mainly, as I feel I can spend less time for more gain (I realise Type 1's have more to consider). It is extremely challenging doing supersets of say 5 barbell squats, no rest followed by 5 barbell deadlifts, up the weight and repeat x 3 or 5 (this takes my heart rate to 170, compared to circa 155 for 5 miles of walking as fast as possible).</p><p></p><p>From a longevity perspective I subscribe to the thoughts below, which in short suggest strength can increase life expectancy:</p><p><a href="https://www.docsopinion.com/2017/10/02/muscular-strength-longevity-strength-training/" target="_blank">https://www.docsopinion.com/2017/10/02/muscular-strength-longevity-strength-training/</a></p><p><a href="https://barbell-logic.com/strength-and-longevity-tests/" target="_blank">https://barbell-logic.com/strength-and-longevity-tests/</a></p><p></p><p>Dr Ben has a SMaRT system of HiiT at a slow pace. In this video he references the lack of blood glucose rise with this method and improved IR:</p><p></p><p>[MEDIA=youtube]GX5s3mESIAM[/MEDIA]</p></blockquote><p></p>
[QUOTE="Mbaker, post: 2147221, member: 256617"] I watched one of the Van Tulleken brothers reduce visceral fat, by doing HiiT sessions, as well as Michael Moseley on prime time TV shows. I follow persons who train in the glycolic range, such as Shawn Baker i.e. go hard taking no prisoners for 20 - 30 seconds bursts (either by run sprinting, rowing, static bike etc). Basically burning visceral fat / reducing fat in general improves insulin resistance. I recently watched a YouTube, where a scan was taken of a sprinter who does no weights, he had no visceral fat worth taking note of (I will try and find this in my history and update this post) Closer to home my footballing daughter reduced her visceral fat from 2 to 1 since training at a high intensity, as did my Karate friend (he did diet as well, 9 to 6 on Tanita scales) The focus on weights is to increase muscle surface area, to uptake glucose independent of insulin (GLUT4 receptors). I have found in my n of 1 that I get low fbg numbers on minimal heavy weights on days when I am time challenged (literally seconds, I have a home gym, wifes excellent cast offs, as well as going to a gym) as well as short low post prandial spikes. I reckon with my normal eating, I could maintain / improve on 2 x 10 minutes of combined and 2 x 10 minute walks. I still try to do 15k steps across a day, reduced from 20, but none of the references I follow tend to do steady state, they lean towards functional cardio such as Ju Jitsu (I would do basketball as a preference). When I focused on walking I had the lean look but prefer closure to a male gymnast (can wish). I am fortunate in not having to consider the BG rise via exercise, as I am focusing on strength mainly, as I feel I can spend less time for more gain (I realise Type 1's have more to consider). It is extremely challenging doing supersets of say 5 barbell squats, no rest followed by 5 barbell deadlifts, up the weight and repeat x 3 or 5 (this takes my heart rate to 170, compared to circa 155 for 5 miles of walking as fast as possible). From a longevity perspective I subscribe to the thoughts below, which in short suggest strength can increase life expectancy: [URL]https://www.docsopinion.com/2017/10/02/muscular-strength-longevity-strength-training/[/URL] [URL]https://barbell-logic.com/strength-and-longevity-tests/[/URL] Dr Ben has a SMaRT system of HiiT at a slow pace. In this video he references the lack of blood glucose rise with this method and improved IR: [MEDIA=youtube]GX5s3mESIAM[/MEDIA] [/QUOTE]
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