2

votes

set-point theory shangri la diet and plateau busting ?

Answered on August 19, 2014
Created April 18, 2013 at 10:10 PM

There's no doubt that most people plateau during their weight loss journey and the body fights to stay at same weight and hold onto a certain amount of fat. I know that there are some questions and doubts about all the specifics of the whole set point theory-but i just wanted to know your thoughts on it..and if youve plateaued

1. what strategy ultimately helped you get past it?

2. and how long were you on a plateau?

(is it just time ? - do we need to coast on every new plateausfor a while (weeks? months??) before we can go down to the next level ?

http://gettingstronger.org/tag/set-point-theory/

http://www.builtlean.com/2013/01/08/cardio-vs-weight-training/

ive recenetly been doing more weight lifting and tabata and lessened lower intensity cardio

Ive seen threads on the Shangri la diet where it seems to have helped people bust through their plateau after they had tried every other strategy..

any thoughts or success on Shangri la?

(My sister who just had a baby in Decemeber has lost 6lbs in the past month seemingly without really trying to. She doesnt count her calories, or exercise (has 3 year old and 4 month old so they do keep her running around) or plot her food or try to eat particular highly nutritious things ( she does eat fairly healthfully most of the time but still has the occasional restaurant foods-and junky food snacks) is it cause her bodys just accustomed to her pre-baby weight so its just trying to get down to that set point?

meanwhile i I.F, and do tabata, weight lift, plug in my calories on cronometer, weigh my foods , aim for high nutrient fare, and here i am apparently STUCK and at a stalemate...grrr.. lol.. w t dillllllllllllllly yo?

T I A :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on September 07, 2013
at 01:28 AM

hehe.. trust me that ll never happen. Im a great cook :) no eating disorder here- just thought id see if it did anything to budge the needle.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 09:26 PM

Yea, I've only tried TABATA once, and it was just way too fast for me to recover. I'm usually incapacitated between sets, especially during the 5-8 set range and there's just no way I could go at high intensity with anything less than 1:00-1:30 minute rests. I'm glad you enjoyed it, I hope you were able to push yourself at full capacity during those intervals, sometimes it helps to do it with somebody in the beginning. But assuming you really gave it all you got, you should be good till Sunday, that's when I'll be doing my next interval too. :) Have a good weekend Mary !

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 07:28 PM

idid the sprint 8 today. It went well. I found the longer recovery time really allowed me to go harder during the 30 seconds. Hope yours went good too~ty for all the info :) !

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:12 PM

http://www.kdmc.org/obesity_research_1.html

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 11:43 AM

I do a Doug mcguff inspired workout 2-3 times a week for my upper body and I do a sprint 8 inspired workout 3 times a week for lower body and overall health. Doug does a much better job at explaining WHY HIIT works, but Phil gets better results faster. Honestly I think they should collaborate, but to my knowledge they aren't even aware of each other.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 06:01 AM

T.U.T ...:) ...

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 05:52 AM

http://fitness.mercola.com/sites/fitness/archive/2012/01/06/dr-doug-mcguff-on-exercise.aspx

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 05:35 AM

k sure :) ... join forces plunder treasures and whatnot- pirate styles. BTW I just wathced that whole video duff beer guy now i wanna know more. phetome expresiion stuff-interesting. He said we're naturally fat-burners by default...hmmm. Ill try finding more but specifically about the exercise. How many days do you alllow for recovery after a really intense heavy lift day?

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 03:37 AM

:), maybe we'll bump boats someday.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 02:44 AM

:) ........... me 2

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 02:38 AM

Lmfao "buy a pastured cattle ranch... Chill on a yacht sail around the world.. Eating fresh caught mullosks and fishies", that seriously is probably exactly what I would do.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 02:20 AM

and chill on a yacht sail around the world...eating fresh caught mullosks and fishies.. while sippin on gin and juice

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 02:18 AM

wut would you do with all that money // buy a pastured cattle ranch :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 02:15 AM

holy Sh#t... you had a successful MASSSSSSIVE GAINING YEAR! ..thats great..way too skinny at 160 for your height :) good going ! ill do it .. i can get my h/r up enough -just a matter of doing it with the proper intervals liek you said. We ll compare notes :) ! im sure you ll lean up real quick and youll be rockin that V-taper in a couple few weeks :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:34 AM

But thanks, I really hope you're able to find a low impact way to do this protocol that is easy on your knee but simultaneously able to facilitate the level of intensity required to see the results you want. Keep in touch :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:24 AM

This is just a passion of mine because I realized I could never be as successful as I want to be without a high level of physical and mental fitness. I'm just lucky I had the time and resources to pursue all my interests over these last few years. I'd rather just be useful and helpful the be rich and famous. What would I do with all that money anyways? Lol..

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:23 AM

Well, I've been really into health for maybe 3 years now, and just last April I learned the importance of muscle mass in overall health. So I went from 6'3" 160 last April to 212 this April. I had to learn a ton along the way and because it took me so much trial and error along the way I really like sharing it with people since I feel like I can help. 3 years ago I was a raw food vegan so I've tried a ton of diets/workout regimens over the years. For a living though im doing computer related stuff. Like web development and I'm a senior getting a Computer Science degree.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:19 AM

Lol, yea idk, I use a burn email for PH. By burn email I mean I have a special email I use when I register for online forums etc that I basically never check, like a spam email I guess where its nothing but junk mail. Soo, I don't really know for sure if they send newsletters and stuff, I don't think they do though. :)) I'm excited, I just started up sprint 8 again earlier this week and I'm hoping just to lose 1-2 inches off my waist without losing too much weight overall since I still need to gain 8 more pounds to reach my overall goal of 220.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 01:15 AM

....not to mention the goods to back up your theories :P :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 01:10 AM

+++++++++ a cajillion <3 :) do you want to do something liek this for a living? fitness guru ? dont forget us when your rich and famous :) youll be a guru with a conscience and integrity though!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 01:08 AM

heheheh ..oh hush-i upvoted you in my heart :) your platinum! wut happens when i register..? do i get emails and newsletters from paleohacks? i hate that!

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 01:07 AM

awwwww :) u too! ty -imma totally try this new protocol..i was getting bored of TABATA anyway so good to change things up a bit ! i kinda figured all the HIIT was the same...but youre absolutely right 10 seconds is nuthing for recovery. I will do every other day 20 minutes total with warm up b4 and after ! :) bust that plateau in no time!

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 01:02 AM

Also, haha, I can up vote your comments but you can't upvote mine because you aren't registered ;p

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 12:59 AM

The active 1:30 recovery is important so that your muscle cells have enough time to semi recover so that you can go at high intensity all 8 sets. 10 second recovery is insufficient and would likely yield inferior results for body Recomposition goals. No Ty Mary, for being such a friendly spirit :)).

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 12:49 AM

hmm..wondering how you think sprint 8 would compare to tabata though? same idea except the sprint 8 has a longer recovery time right..? 30 on full blast 90 seconds rest..hey you have this here? http://www.speedbagforum.com/timer.html ill set it on your protcol and try it out and let you know how it goes k :) ty stephen

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 12:49 AM

Doing HIIT and IF sounds really difficult! I'm happy to help, I love to see people healthy and fit and I love it even more if I feel like a had a hand in helping them get there! There's a lot of information out there about how to get the perfect body and there's a lot of conflicting information. Intensity is key though, and anyone can really get resilient health with some true dedication. Let me know if you have any ore questions or comments Mary :))

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 12:40 AM

Yep, and because you use your whole body at a high intensity it actually works the heck out of the anaerobic parts of your cells, depleting them of glucose and making the muscle cells much more insulin sensitive. Then your fat cells don't have to be so sensitive to glucose because there is somewhere for the sugar to go safely. Now your fat cells can relax and dwindle in size while you become a mean green machine!! Booya. (maybe not green though). http://www.youtube.com/watch?v=2PdJFbjWHEU&feature=youtube_gdata_player start at 1:02:00 and you can see the biochemistry of why high intensity works

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 12:37 AM

ty for links..:) gonna read through them.I think HIIT is great. Mabye for me doing it along with I.F wasnt a good idea...and cutting back on slower intensity cardio..whilst my job became more sedantary= overall less caloric expendtiture this past winter.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 12:21 AM

oh yes.. i tried looking at doug mcguff..wierd though my avast says malicious wutever you call it and starts ringing. i gotta try again. Ty, ill check both them out. Cool you had good results huh. Yup recumbent (ehheh u got wut i meant there) would be my best bet i guess, least stressful on my knee. I only have a bike bike for outdoors. Unless i buy one of those things that allows you to make it stationary- but no on second thought not enough room. Yeah i can see now thats a killer w/o-especially cuz youre using both arms and legs.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 12:19 AM

http://paleohacks.com/questions/166504/the-hands-down-ultimate-hack#axzz2QrTDLTu7 , http://paleohacks.com/questions/167826/the-hands-down-ultimate-hack-part-2#axzz2QrTDLTu7 , http://paleohacks.com/questions/171694/does-this-article-and-do-these-studies-show-that-vlc-diet-in-general-is-inferio#axzz2QrTDLTu7 . When I say HIIT works I'm not just speaking from a scientific perspective it works for me and my friends too. I really don't get why more people don't utilize this and why more people aren't metabolically fit; it really isn't too difficult and all the science is pointing towards it.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 19, 2013
at 12:12 AM

Yea, they can be entertaining, for solid advice though Doug mcguff and Phil Campbell have the most solid material that gets results. Yes, I've done sprint 8 on an elliptical, and after stopping sprint 8 for a few months I've developed a little bit of a gut, just 2 inches or so, but I've started sprint 8 up again because it works. The elliptical/recumbent is going to get you the best results. You can do it on a bike though and still get great results, just not the best results. If you do it on a bike though DON'T lean forward during the sprints.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 12:03 AM

Oh sorry eliptical..even worse for me. Bike would be better.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 19, 2013
at 12:01 AM

that phil guys kinda chunky though..mercola should invite him hop on it.. lol- prolly have a coronary. Ive seen the other guy that mercola w/o with too. The thick necked guy .. you follow PHysiques of greatness or .. TMW? OR scooby1961? ..theyre all entertaining if nothing else

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:58 PM

hotlanta you funny and kind :)...hmmm can you do it on a treadmill or some other way other than a stairclimber..? you actually did that..?

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:55 PM

OMG.. ive seen that b4.. lol.. looks like mercolas gonna keel over and die and also the machine is so rickety looks like its gonna break any second :) i cant do stair climber though- i used to have an amazing one club quality but i sold it cuz it hurts my knee. Soccer injury. I have a treadmill now- but cant do terribly high impact. I should get a recucumber.. lol..

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:55 PM

Nope, don't be scared. That's Phil Campbell on the left. Mercola on the right, mercola is a little bit of a girly girl in this video but he does a good job at showing the intensity. And I'm 110% serious. In fact, if you don't lose a significant amount of abdominal fat (as measured by a tape measurer after 2 weeks of that, at proper intensity, I will buy you dinner at a restaurant of your choosing, and if you have a bf I'll buy him dinner too. This thing works, it seems to easy to work, but it does, moreso than any other diet or exercise protocol I've seen. Lifting weights is secondary to this.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:49 PM

shush.. not only jumping jaxx but burpees and other stuff tooo!! to get H/R up. i even got a watch to measure my exploding heart rate..(i know they aint so accurate but its approx.) heheh... okay sure din - :) imma check it out right now -im scared to look :P

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:43 PM

If you do the sprint 8 protocol designed by Phil Campbell as displayed in my video above every other day for 2 weeks and don't reach your goals; I'll buy you dinner next time you're in Atlanta.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:36 PM

Lol you silly goose, you aren't gonna break your plateau doing jumping Jacks!! Watch this video, this is what you need to be doing http://www.youtube.com/watch?v=zy7j9FRiJpg&feature=youtube_gdata_player .

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:28 PM

wow ..! thats aweseome! :) good for you-inspiring. Youre absolutely right about not obsessing about it. Your health obviously imporoved tenfold and youre feeling so much better - that article above says that stalls are normal and even good as being on a plateaus ensures the weight stays off. :)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:22 PM

ill join and add a pic of G n R ..:) hehehehe lmao

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:21 PM

on a sidenote.. W T F..goin on in this world@!.. heavensssssssssssss!( just wathcin CNN)

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:19 PM

lol...im doing it killer where my hearts about to explode out of my chest.. i use a great you tube vid with music for TABATA ..check it out :) http://www.youtube.com/watch?v=okA7B5vsIYU i do that twice and maybe even 3 times. doing diff kinda moves..overhead press with squat-or burpees- or jumping jaxxx etc. make a blog and add more to yours :) :P

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:15 PM

he has some great points in that article on set point theory and improving receptors and such. Maybe its better to stay at a plateau.. ensures you keep the weight off. Yeah ill continue lifting i know lean muscle tissue is really important ..but I.F along with HIIT hasnt really made a differnce. I probably put on some musle this winter from lifting heavier though- but no striations as of yet..( heheh totally joking -im not looking for striations- kinda icky on girls IMO )

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:09 PM

Yea I feel like you told me before how you HIIT, I feel like either you aren't doing the HIIT regular enough or intense enough, or you're lying and you already have a nice body and don't need to be losing more weight ;). Register so you can add your pic so people can give you better advice based on your needs. Also so together we can close all Travis's questions ;)).

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:07 PM

I like Todd's work on opponent process theory of emotion, I think it's really sound, but idk if I'd take diet advice for him if I were looking for optimal health. You want muscular insulin sensitivity so that there's no need for your fat cells to blow up, the only way to get that is y using your muscles. If you look at Todd from getting stronger you can see he looks weak and is balding, both of those imply to me poor muscular insulin sensitivity (see my hands down ultimate hacks 1 and 2) , here's his picture though: http://gettingstronger.org/the-author/ .

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:06 PM

oooo ..:) im gonna close all of TRavis questions :P eheh JK TRAVIS :) hmm.. my uncle was a chef and my mom was an amazing cook so i grew up eating ultra delicious foods dammit.. lol. yeah i do HIIT and wieght lift .. but i stopped doing lower intensity cardio but i think i should add it back. or else its time for some Clen! lolllllllllllllllllllllll jk :) ...

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 11:03 PM

You should definitely register, you have like 1500 points,, lol. You're halfway towards being able to vote to open/close questions. I grew up eating food I thought tasted bland and I was always skinny up until I started purposefully adding weight. So the diet Will very likely work. But why don't you try something like HIIT to pass your plateau? I never met or heard of anybody who didn't melt bodyfat following a HIIT similar to sprint 8 at proper intensity. Besides that way you can keep eating tasty food. Something instinctual tells me we should eat what tastes good.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 10:58 PM

okay ty.. ill check it out

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 10:50 PM

i dont think i can unless i register..but id vote ya up up up to the moon.. maybe i shud register huh :)

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 10:49 PM

Also Mary, do you know how to vote people up and down? I went to your profile and noticed you've voted for 0 people up or down ever.

Cb9a270955e2c277a02c4a4b5dad10b5

(10989)

on April 18, 2013
at 10:48 PM

Be careful not to develop an eating disorder by teaching your body to eat food that doesn't taste so good.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 10:29 PM

:) ty for encouragement and for sharing-Ive started shangri la protocol.. only cuz its practically effortless and really cant harm anything. Ill let you know if it helps. Frig how to bust through them ? Need a sledgehammer for this wall or at least for my head! lol..its so annoying being stuck - why do they last so long. goodluck with yours :)

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3 Answers

2
Cc3ce03985eac5ebcbb95fc2329f13b0

on April 18, 2013
at 11:16 PM

I haven't tried Shangri-la. I have lost over 100lbs on paleo. I walk 5 miles a day, weight-lift 3 days a week, and ride a bike. I have been at it for two years now, and lost almost all my weight so far in the first year. For the past year, I've been stalled. I still have a tummy that I'd like to lose.

I have dealt with my stall by refusing to continue weighing myself. I made the conscious choice to make healthy activity and eating the reason I am doing this, because I can only change my body so much in a realatively short period, I don't want to be abusive to it. I don't want to get stuck in the trap of trying to tweak my diet until I'm insane, or constantly trying to decide whether I'm gaining fat or muscle or water. For a year, that was very useful, now it's not.

What is more concerning to me than the stall is that I don't feel any different than when I started. Oh, I move different, I have more energy, my clothes are smaller, all the things that indicate that my body has changed, that's not what I mean. I mean that I have thought of myself as fat (and mostly in a fat positive way) for so long that I still identify as, and think I look, 100lbs more than what I do now. It's giving me cognitive dissonance. And it makes me think more about what I need to do than what I've done. I don't think that's helpful, so I'm trying to work on changing how I am perceiving my body, rather than forcing through the stall. The stall will or won't resolve, I will just continue on with the exercise and eating. What I can work on, daily, is how I'm feeling about it and my body.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 11:28 PM

wow ..! thats aweseome! :) good for you-inspiring. Youre absolutely right about not obsessing about it. Your health obviously imporoved tenfold and youre feeling so much better - that article above says that stalls are normal and even good as being on a plateaus ensures the weight stays off. :)

1
D2b653e1bb95489af69ece6182abec48

(375)

on April 18, 2013
at 10:56 PM

Jim Wendler's 5-3-1 strength training program is designed to break through plateaus. Might be worth a look.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 10:58 PM

okay ty.. ill check it out

0
756d9612df74867d04d624d64217c92e

on April 18, 2013
at 10:25 PM

I'm on a plateau right now...I hit one at about 14 lbs lost (out of 22) and I stayed there for about a month..and I've been on this current plateau for about a month. After my first plateau, a few pounds came off really fast, like 3 in as many weeks. Don't get frustrated! Keep doing what you're doing..your body is restructuring.

89fa2da4805b0b4e54b77a5a20a2e206

(2097)

on April 18, 2013
at 10:29 PM

:) ty for encouragement and for sharing-Ive started shangri la protocol.. only cuz its practically effortless and really cant harm anything. Ill let you know if it helps. Frig how to bust through them ? Need a sledgehammer for this wall or at least for my head! lol..its so annoying being stuck - why do they last so long. goodluck with yours :)

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