Weight loss doing isometrics

[fitvet]

Just a thought...what if the weight loss doing an Isometric routine is simply the inflammation weight ie..weight gain from muscle micro tears that occurs during typical muscle growth routines. Since isometrics do not cause these micro tears it would result is less Inflammation. Or so it would seem. Make me wonder.
Anyone get their BMI measurements before during and later when concerning isometrics? I plan to do an experiment where I get my BMI test before during and after an isometric cycle of 12 weeks just to see what happens to lean body mass given the cycle.

[TexasRanger]

Interesting thoughts.

From what I've learned, for most people fat (weight) loss is primarily the result of two things:

1. Lowering your insulin, which is a fat storage/water retention hormones
2. Reducing your calories.

Unless you're out running marathons, triathlons, ultramarathons, etc., most workouts don't burn enough calories or have enough of an effect on insulin resistance/hormones to make a real difference in fat loss. 

Not discounting the value and importance of "exercise" -- anything but.  However, if you combine training with "diet" the magic really begins since -- as everyone on this board, certainly, knows -- the change in hormones from diet and the change in hormones and enzymes from training create an incredible synergistic affect.  

Edit: If I could also add, resistance training can add lean body mass (LBM).  But, even that additional LBM is going to minimal difference in fat loss.

[fitvet]

Thanks for the input Texas Ranger.
Let me add the original poat should have included, " As long as the caloric deficit is not increased. Additionaly, I was really thinking about the size that some have stated they lost doing Isometric workouts, then regained after beginning a resistance routine again.
I'm not advocating anything, I'm just thinking.

[Michael]

I know everything Texas said is right. I've had the experience of lost size and weight without changing my diet. When I did the Drew Baye protocol I upped my calories, still lost size and 10lbs. I have my opinion why but I don't want to sound like the ponytail guru. Most definitely diet makes a big difference in weight loss and size loss.

[fitvet]

I am going to do this Isometric focust routine with a little calisthenics just for movement and get my BMI tested professionally say 4 weeks in. I'm curious how it will turn out.

[TexasRanger]

Nov 3, 2018 12:54:41 GMT fitvet said:

I am going to do this Isometric focust routine with a little calisthenics just for movement and get my BMI tested professionally say 4 weeks in. I'm curious how it will turn out.

There are free tools that you can use on the internet to save yourself some time and money, if interested.

One example is on the Zone diet site under their tools section.  Probably the simplest where you measure the circumference of your wrist, your waist size, weight, etc., enter the numbers and you've got a decent estimate of your bodyfat.

There are similar variations of this tool such as one the US Navy, I think, had posted at one time.

Into a little pain?  You can get a very inexpensive fat caliper that will give you an idea as well...simply pinch the fat around your midsection as hard as you can and gently close the caliper until it 'pops'.  (Most of the plastic versions have a little stopper or such when the device won't close any more.) That will also give you an idea.  

As will a good old tape measure.

Final suggestion: if you can find a copy at your library or used book store of any of Dr. Ellington Darden's books, you'll see he puts his clients on a very high intensity, low/moderate calorie program for 4 - 6 weeks.  The results are interesting as the men in the books drop the most amount of bodyfat and add the most muscle.  On page 40 of his book The Body Fat Breakthrough, the average male client was 48.2 years old, had a fat loss of 29.45lbs and put on 8.8lbs of muscle.  (They were doing "negative accentuated training, btw, no aerobics or other real work except for walking and again on a specific diet.)  He used before/after pictures in the book (and his other books) to validate the results.  

Mention this as Darden has used some of the methods mentioned -- calipers, scale -- to verify the before/after results, hence, you may be able to save some $$$.

In case anyone's interested, here's one summary speculating why Darden's approach using negative training is more effective (I've posted some of this previously):

2009 , Marc Roig , PhD , head of the Muscle Biophysics Laboratory at the University of British Columbia , and colleagues examined 66 studies reported within the past 50 years that compared negative – style resistance training with normal positive training . With precision , they applied meta – analyses to the data . In the most complete and meticulous literature review on the subject to date , Roig concluded that negative training was significantly more effective in increasing muscular size and strength than positive – style training .2009 , Marc Roig , PhD , head of the Muscle Biophysics Laboratory at the University of British Columbia , and colleagues examined 66 studies reported within the past 50 years that compared negative – style resistance training with normal positive training . With precision , they applied meta – analyses to the data . In the most complete and meticulous literature review on the subject to date , Roig concluded that negative training was significantly more effective in increasing muscular size and strength than positive – style training .

(NOTE: This is for the science geeks.  Interleukin 6 is allegedly stimulated more by very High Intensity negative training.)

Interleukin 6 : Muscular contraction , especially the negative action , stimulates interleukin – 6 and its receptor , IL – 6Ra , which are chemical messengers that help with the repair and overcompensation of muscle damage and inflammation . IL – 6 also helps in the breakdown of fat stored in fat cells .



With the negative – accentuated style , you are making a 40 to 50 percent greater “ inroad ” into your starting level of strength , compared with the regular style of training .



I believe this deeper inroad stimulates five key hormones — MGF , IL – 6 , IL – 15 , IGF – 1 , and GH — to start pulsating into the bloodstream and trigger physiological changes .



Muscular growth , especially if the person is adhering to a reduced – calorie eating plan , pulls calories from fat cells . IL – 15 and GH , once they circulate , oxidize fat – cell content at a faster – than – normal rate .



Cold also minimizes the microtrauma in the muscle fibers following a workout . Subsequently , as the chilled tissue warms , the increased bloodflow speeds circulation — which , in turn , makes the recovery process more efficient .

corporatewarrior.co/podcast/dr-ellington-darden-body-fat-breakthrough-highlights/


  

[fitvet]

Thanks. I have used height/weight/tape measurements while in the Army to measure body fat and im not really a fan. There were numerous times the results did not match what was visually observed. An example is a male of 5'10 of medium build who weights 190 with visual abs would be flagged as overweight and have to be taped and sometimes would fail tape test. The female soldiers who were curvy up top or in the hips would flag regularly as being overweight and fail tape, despite being fit.
I prefer a caliper/pinch test personally. But that's just my opinion.
My buddy has a nutrition store and offers BMI testing that is information dense. It tells you body fat %, pounds of body fat, pounds of lean muscle, and breaks down for upper/lower/left/right/ measurements for muscle density. It's really cool. He's doesn't charge me when I go by so it's a neat situation for me.

[Bruce Tackett]

I don't know how much isometrics might or might not contribute to weight loss. I do know from experience that aerobics and dieting will cause weight loss. No matter what form of exercise I pursue, I always include aerobics.

[vegetus25]

I couldn't find the post, but Fred Hutch talked about getting extreme fat loss, without a change in diet, from performing aerobic isometrics.

[mr potatohead]

fitvet:
You may be interested in this info from Bud Jefferies (LINK).

If my memory is correct on who posted this, Fred Hutch, Fastfor40, hagerw, macky, Silverlooks and JosephZ have all reported that isometrics (not limited to self-resistance) have had the following effect while maintaining the same diet:

1. More muscle definition.
2. Increased muscle "hardening" or density (and firmness when relaxed, per macky).
3. Fat loss - detected by losing an inch or two around the middle.

[Michael]

Nov 3, 2018 16:22:03 GMT vegetus25 said:

I couldn't find the post, but Fred Hutch talked about getting extreme fat loss, without a change in diet, from performing aerobic isometrics.

     Yeah Fred also talked about similar results with yielding isometrics with cables and the combination of isometrics and a movement exercise. He's the reason I've tried those protocols. I've always lost body weight when I've done isometrics without a change in diet.

[mr potatohead]

macky has always stressed the importance of maintaining normal, relaxed breathing as much as possible while doing isos. No holding of breath.

[gruntbrain]

Strength and health improvements from isometrics are much more likely than weight loss .

[macky]

Just my two cents worth.

I have lost 3kg (6.6lbs) from 85kg to 82kg while keeping to an isometrics-only routine which has consisted of near-full workouts (some 20 holds) to 2 or 3 holds at times throughout the day, or 5-6 exercises one day and another 5-6 the next, then a rest day, with maybe some sub-max 2-3 minute holds for freshness.   

That 3kg has consistently stayed off the frame and overall the muscles are harder when tensed and firmer when relaxed, as mikey reported.  The strength has risen, although along with physical measurements I haven't quantified any of it.

The pants belt is a little easier to do up, although Bruv commented that that could be because of straighter deportment, which I agree with actually.  The backs of the arms are a little fuller, and the shirts tighter along the shoulders and upper back.  One or two shirts can no longer be worn comfortably and certainly cannot be done up for a tie to be worn (I do not like ties, so no loss there.)

Re doing any movement exercise, I do very little, if at all because I am moving all the time, lifting things etc throughout the day so I don't see any reason (for me) to be doing any of that, apart from having iffy joints anyway.

I do NOT recommend any serious trainer to follow an isometric-only routine if they wish to do BW or weights as well.  There's no need to, and in that case a few isometrics can be used as "hallmark" targets if one wishes, while the rest of the isometrics can be assistance exercises for keen runners and weight trainers etc.  I would recommend separate workouts/times of the day for isometrics, but I'm sure that anybody on here can work a few into their weights or running routines very well.

It's all up to the individual how they roll, but I have found that isometrics alone certainly can make one stronger and somewhat leaner, and along with some diet changes can get good results.   I do not hold to one "system of exercise vs another" arguments because that is simply an absurd position to take unless one is being specific e.g. picking up 300lbs, bending an iron bar etc.  I like overcoming isometrics and it's as simple as that.

Echoing Steve Justa, isometrics can be a stand-alone system of full-body exercise if one wishes, they are "handy" inasmuch as a hold can be applied while sitting at a desk, or standing in line, at any time of the day.  They are easier to apply for those that are bed-ridden or confined to a wheel chair. 

As well, isometric tensing in various positions can also be a good addition to pushing against immovable objects at odd moments of the day. How much such tensing can contribute to strength I don't know, but tensing while continuing to breath evenly can be a good "bracer" for the day.   

 

[TexasRanger]

Excellent post!


If I could add -- without detracting from Macky's outstanding post -- isometrics could be integrated as part of a serious workout routine -- bodyweight, cables or weight lifting.

For example, a set of incline DB presses, rows and then lateral delts via an Iso-Bow. When traveling, Super Slow push ups or some other option, a towel over the door frame for an iso-hold chin (Dr Crunch) and Iso-Bow lateral raise.