prevent muscle loss

My Keto Challenge: The Wrap Up

The last two days of my 30 day keto diet have coincided with a lot of personal bullshit, so I didn’t get to formally post those meal logs, but here’s the takeaway!

Results: Keto got me to break my weight loss plateau while allowing me to eat much more by removing caloric refined carbs as the base of my meals. Keto also taught me veggies didn’t just have to be the side dish, they could be the star! I ate sooo many more vegetables than ever before on this challenge, and I have no plans whatsoever to stop. It also taught me, a grade A bread fiend, that I didn’t need bread at all! That’s a huge deal.

Drawbacks: Feeling constantly on the verge of dehydration. I drank a lot of water when I was only intermittent fasting so the adaptation wasn’t difficult, but holy shit I felt like I had to have a bottle near me at all times! Also, muscle cramps. Likely from my neglect to supplement myself with electrolytes since I was shedding cellular water so quickly from being in prolonged ketosis.

Do I Recommend Keto?: Personally, yes. If you have lost a great deal of weight and need to drop those last stubborn as hell 10-15lbs like me, this dietary adjustment will get you there if you stick with it. I would also recommend it to those who have gained muscle mass and now seek definition (“cutting”), as you can meet your protein requirements easily to prevent more significant muscle loss as opposed to what you may endure with the traditional calorie restriction method.

This was overall a very positive experience, and I can easily see myself eating keto in the future if the need arises! If anyone has questions regarding how to start or how I dealt with obstacles you might be facing now with keto, feel free to shoot me a message ✨

Thank you everyone, both keto and non-keto fitblrs, for all your solidarity and encouragement while I completed this! And while the challenge is over, I’ve def broken up with refined carbs as a staple for good 💃

Exercising in Space

Are you hoping to get to the gym more often in 2016? While you work out on Earth, here are a few ways that astronauts stay fit on the International Space Station.

Exercise is an important part of the daily routine for astronauts aboard the International Space Station to prevent bone and muscle loss, and to maintain cardiovascular health. On average, astronauts exercise two hours per day. The equipment they use in space is different than what we use on Earth.

Lifting 200 pounds on Earth may be a lot of work, but in microgravity a 200 pound dumbbell would not weigh anything. Therefore, free weights do not serve as a good strength training tool for the astronauts in space.  That means exercise equipment needs to be specifically designed for use in space so astronauts will receive the workout needed.

What Equipment Do They Use in Space?

Advanced Resistive Exercise Device (ARED)

The ARED hardware uses adjustable resistance piston-driven vacuum cylinders along with a flywheel system to simulate free-weight exercises in normal gravity. It’s primary goal is to maintain muscle strength and bone mass in astronauts during long periods in space.

Cycle Ergometer with Vibration Isolation System (CEVIS)

CEVIS is very similar to a mechanical bicycle. It’s bolted to the floor, and astronauts snap their shoes on to the pedals. A seat belt can be used to hold them in position, and they can change the resistance for varying levels of difficulty.

Russian Treadmill (BD-2)

BD-2 is the treadmill that is found in the Russian segment of the space station. It allows crew members to walk and run with a speed from 2.4 to 20 km/hr. 

Combined Operational Load Bearing External Resistance Treadmill (COLBERT)

COLBERT is the second generation U.S. treadmill on the space station. It features data collection devices that will allow scientists and doctors to evaluate how effective the exercise is in reducing the amount of bone and muscle density loss due to microgravity exposure. It allows crew members to walk and run with a speed from 4.8 to 20 km/hr. 

Why is it called COLBERT? 

The treadmill’s name was selected after comedian Stephen Colbert took interest in our online naming poll for Node 3 of space station. He urged his viewers to submit the name “Colbert.” Although we ended up choosing the suggested name “Tranquillity” for the node, we designated its new treadmill “COLBERT” in honor of the name that received the most entries.

VELO Ergomoeter Bike (VB-3)

VB-3 is used for aerobic training, medical tests and pedaling regimes. It is located in the Russian segment of the space station. 

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50 Reasons to Exercise

01. Lifts your mood
02. Improves learning abilities
03. Builds self-esteem
04. Keeps your brain fit
05. Keeps your body fit and able
06. Boosts emotion and mental health
07. Boots your immune system
08. Reduces stress
09. Makes you feel happier
10. Has anti-aging effects
11. Improves skin tone and color
12. Improves sleeping patterns
13. Helps prevents stroke
14. Improves joint function
15. Improves muscle strength
16. Alleviates anxiety
17. Sharpens memory
18. Helps control addiction
19. Boosts productivity
20. Boots creative thinking
21. Improves body image
22. Gives you confidence!
23. Helps improve focus
24. Improves eating habits
25. Increases life span
26. Strengths muscles
27. Strengthens your heart
28. Improves posture
29. Prevents colds
30. Improved appetite
31. Improves cholesterol levels
32. Lowers risk of certain cancers
33. Lowers high blood pressure
34. Lowers risk of diabetes
35. Fights dementia
36. Eases back pain
37. Decreases osteoporosis risk
38. Reduces feelings of depression
39. Prevents muscle loss
40. Increases energy and endurance
41. Increases sports performance
42. Increases pain resistance
43. Improves balance and coordination
44. Improves oxygen supply to blood
45. Improves concentration
46. Helps with self-control
47. Lessens fatigue
48. Increases sex drives and satisfaction
49. Makes life more exciting
50. Improves the quality of your life

This is just a little something I saw at my gym that made me smile! Happy Friday!

SpaceX Dragon: What’s Onboard?

SpaceX is scheduled to launch its Dragon spacecraft into orbit on April 8, which will be the company’s eighth mission under our Commercial Resupply Services contract. This flight will deliver science and supplies to the International Space Station.

The experiments headed to the orbiting laboratory will help us test the use of an expandable space habitat in microgravity, assess the impact of antibodies on muscle wasting in a microgravity environment, use microgravity to seek insight into the interactions of particle flows at the nanoscale level and use protein crystal growth in microgravity to help in the design of new drugs to fight disease. Here’s an in-depth look at each of them:

The Bigelow Expandable Activity Module (BEAM)

Space is in limited supply on the International Space Station, but with BEAM, the amount of crew space could be expanded! BEAM is an experimental expandable capsule that attaches to the space station. After installation, it will expand to roughly 13-feet long and 10.5 feet in diameter, which would provide a large volume where a crew member could enter. During the two-year test mission, astronauts will enter the module for a few hours three-to-four times a year to retrieve sensor data and conduct assessments of the module’s condition.

Why? Expandable habitats greatly decrease the amount of transport volume at launch for future space missions. They not only take up less room on a rocket, but also provide greatly enhanced space for living and working once they are set up.

The Rodent Research-3-Eli Lilly

The Rodent Research-3-Eli Lilly investigation will use mice as a model for human health to study whether certain drugs might prevent muscle or bone loss while in microgravity.

Why? Crew members experience significant decreases in their bone density and muscle mass during spaceflight if they do not get enough exercise during long-duration missions. The results could expand scientist’s understanding of muscle atrophy and bone loss in space, by testing an antibody that has been known to prevent muscle wasting in mice on Earth.

Microbial Observatory-1

The Microbial Observatory-1 experiment will track and monitor changes to microbial flora over time on the space station.

Why? Obtaining data on these microbial flora could help us understand how such microbes could affect crew health during future long-duration missions.


The Micro-10 investigation will study how the stress of microgravity triggers changes in growth, gene expression, physical responses and metabolism of a fungus called Aspergillus nidulans.

Why? This experiment will study fungi in space for the purpose of potentially developing new medicine for use both in space and on Earth. The stressfull environment of space causes changes to all forms of life, from bacteria and fungi, to animals and people.

Genes in Space-1

Genes in Space-1 is a student-designed experiment that will test whether the polymerase chain reaction (PCR) — which is a fast and relatively inexpensive technique that can amplify or “photocopy” small segments of DNA — could be used to study DNA alterations that crew experience during spaceflight.

Why? In space, the human immune system’s function is altered. Findings from this experiment could help combat some of the DNA changes that crew onboard space station experience while on orbit.

Microchannel Diffusion

Nano science and nanotechnology are the study and application of exceptionally small things and can be used across the fields of medicine, biology, computer science and many others. The way fluid moves is very different on this small scale, so scientists want to know how microparticles might interact. The Microchannel Diffusion investigation simulates these interactions by studying them at a larger scale, the microscopic level. This is only possible on the orbiting laboratory, where Earth’s gravity is not strong enough to interact with the molecules in a sample, so they behave more like they would at the nanoscale.

Why? Nanofluidic sensors could measure the air in the space station, or used to deliver drugs to specific places in the body, among other potential uses. Knowledge learned from this investigation may have implications for drug delivery, particle filtration and future technological applications for space exploration.

The CASIS Protein Crystal Growth 4 (CASIS PCG 4)

CASIS PCG 4 is made up of two investigations that both leverage the microgravity environment in the growth of protein crystals and focus on structure-based drug design (SBDD). Growing crystals in microgravity avoids some of the obstacles they face on Earth, such as sedimentation.

Why? SBDD is an integral component in the drug discovery and development process. It relies on three-dimensional, structural information provided by the protein crystallography to inform the design of more potent, effective and selective drugs.

Watch the Launch!

The Dragon capsule will launch on a Falcon 9 rocket from Cape Canaveral Air Force Station in Florida.

Launch coverage begins at 3:15 p.m. EDT, with launch scheduled for 4:43 p.m. Watch live online on NASA Television:

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anonymous asked:

How can I know that I'm not burning muscle instead of fat on the treadmill?

You can’t know that.

In order to prevent muscle loss and lose fat instead, you should be in a caloric deficit of 200-500 calories depending on your body type.

Make sure to buy a scale that allows you to track your body composition. So you can understand if you’re doing it right or wrong.

More info:

anonymous asked:

I lost fat but also muscle what should I do to prevent loss of muscles? (1.3 kg fat, 600 gr muscle lost)

Catabolism (muscle loss) often happens when you don’t have enough energy (didn’t eat enough) and you train intensively for more than an hour -> same thing for cardio exercises. 

Keep your workouts short and intense ->

Don’t be scared to eat before and after you workout ->

 Keep it up, we’re all gonna make it!