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damage control muscle contractions on non cheat days?

Has anyone experimented with this? Does it seem to help? Anyone have any thoughts on if it is potentially good or just a waste?


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I've tried it on non-cheat days it doesn't seem to do anything.

  • wombat commented Oct 30th 2012:

    Thanks- not what I was hoping to hear, but guess this saves me from wasting 10 minutes a day :)

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Help with what? Building strength? Endurance? Burning fat? I have semi-regularly done the wall push ups and squat either body weight or with a 10 lb resistance band. More often before a meal than after. You gotta wait for your chic and brocs to heat up, it's the perfect amount of time for a short exercise!

This next bit is somewhat speculative, but it seems to all work great for me, which is probably what you wanted to hear. From what I understand through skimming the less applicable sections of 4hb and various other sources, these exercises will not help you build much or any strength (depending on how much muscle you currently have). It will, however, increase your muscle endurance, and since your muscles require energy to contract against resistance such as gravity or an elastic band, you burn calories.

You want to make sure though that when you do these exercises, you are in a fat burning mode so that you aren't hurting strength gain by burning muscle for energy. I assume I accomplish this by eating a spoon of almond butter when I wake up (and waiting a bit for it to digest before I exercise), but honestly I don't know much about this stuff yet. As I said, somewhat speculative. But what harm can it do? It's not a major time commitment for a net gain in health level!

As a frame of reference, I have supplemented gym trips with these exercises since August 14.

Starting weight: 278.6 lbs

Current weight: 231.1 lbs

Starting bf: 32%

Current bf: 19%

Don't forget, if you're trying to build muscle (and you should be, it helps burn fat), eat lots of protein, do not skimp!

  • Drewfis H commented Oct 31st 2012:

    Update: Read the section of 4HB where he explains how these exercises activate glut4. Sounds like a desirable effect to me!

  • wombat commented Nov 2nd 2012:

    Thanks, I was more thinking of it from a glut-4 standpoint (as in your comment) but was unclear as to if there was any benefit on non-cheat days e.g. the food you eat on non cheat days can't be utilized at all or in negligible amounts by Glut-4.

    I guess if there is no argument that it would be detrimental there is no reason for me not to give it a try for a few weeks and see if there is a noticeable difference.

    And as far as protein- I am totally with you, it is my main food group, followed by veg, beans and nuts.

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