Duncan Pharma - Europe Domestic

[GiantMuscle]

The Slow Metabolism Myth: The Whole Truth About Weight Loss​

Hey everyone!

Today, we're diving deep into a topic that's been causing quite a stir: the infamous "slow metabolism". It's often the go-to excuse when we struggle to lose weight. But what's the real deal? After hours of research, I'm going to break it all down for you. Buckle up, it's going to be a long but fascinating ride!

1. What Exactly is Metabolism?

Let's start with the basics. "Metabolism" is an umbrella term for all the complex biochemical processes that convert the calories we consume into usable energy for our body. It consists of three main components:

• Resting Metabolic Rate (RMR): 60-70% of our energy expenditure
• Thermic Effect of Food (TEF): about 10%
• Activity Energy Expenditure (AEE): the rest

Let's break down each of these elements:

Spoiler: Resting Metabolic Rate (RMR)

This is the energy our body burns at rest to maintain vital functions. It includes breathing, blood circulation, body temperature regulation, etc. RMR is influenced by several factors:

• Height and weight: The larger you are, the more calories you burn at rest.
• Sex: On average, men have a slightly higher RMR than women.
• Age: RMR generally decreases with age.
• Muscle mass: Muscles burn more calories than fat, even at rest.
• Genetics: There are genetic variations that can influence RMR.

Spoiler: Thermic Effect of Food (TEF)

This is the energy expended to digest, absorb, and metabolize the food we eat. Proteins have the highest TEF, followed by carbohydrates, then fats.

Spoiler: Activity Energy Expenditure (AEE)

This is divided into two categories:

• Intentional exercise (sports, training)
• NEAT (Non-Exercise Activity Thermogenesis): all physical activities that aren't deliberate exercise (walking, standing up, moving around the office, etc.)

2. The "Slow Metabolism" Myth

Now, let's address the core issue: do people with a "slow metabolism" really exist?

The answer is more nuanced than a simple yes or no.

There are indeed variations in metabolism between individuals, but these differences are generally much less significant than people think.

What science says:
Studies have shown that for people of the same age, sex, and body composition, the variation in basal metabolic rate is about 15-20%. In concrete terms, this represents about 200-300 kcal/day difference between someone with a "fast" metabolism and someone with a "slow" metabolism.

It's a difference, sure, but not enough to explain why some people can't lose weight despite a drastic diet.

Interesting fact: Overweight people generally have a higher basal metabolic rate than thin people, simply because they have more body mass to maintain.

3. The Real Reasons Behind Weight Loss Difficulties ️

If it's not metabolism, what are the real reasons explaining weight loss difficulties? Here are the main ones:

a) Underestimation of calorie intake

This is the number one problem! Numerous studies have shown that people systematically underestimate what they eat, sometimes by up to 50%! This phenomenon is even more pronounced in overweight individuals.

A famous 1992 study examined people who claimed they couldn't lose weight despite a caloric intake of less than 1200 kcal per day. In reality, their average intake was 2081 kcal per day!

Even professionals aren't immune to this error. One study showed that even dietitians underestimate their caloric intake by about 223 kcal per day.

b) Overestimation of calories burned through exercise ‍

We tend to overestimate the number of calories burned during exercise. Moreover, there's a compensation phenomenon: after exercise, we tend to eat more or move less, which cancels out some of the benefits.

A 2014 study showed that participants burned an average of 96 calories during an exercise session, but then ate 37% to 96% more calories!

c) Lack of NEAT (Non-Exercise Activity Thermogenesis) ‍

NEAT is often neglected, but it can make a huge difference. The variation in NEAT between individuals can go up to 2000 kcal per day! Obese people tend to have lower levels of NEAT than thin people.

4. The Role of Genetics

Genetics plays a role, that's undeniable. Some people have a "spendthrift" metabolism that helps them resist weight gain, while others have a "thrifty" metabolism that promotes fat storage.

Focus on the FTO gene:
There are genes, like the FTO gene, that are associated with an increased risk of obesity. People carrying certain variants of this gene may have a larger appetite and reduced feeling of satiety.

However, the good news is that even with unfavorable genetics, behaviors (diet, physical activity) have a much greater impact. Studies have shown that even people carrying obesity-related genes can lose weight effectively with the right lifestyle habits.

5. What to Do Then?

• Track your calories accurately:
  Use an app to precisely track what you eat for at least a week. Weigh your food to be sure. You'll probably be surprised by the result.
• Increase your NEAT:
  Focus on increasing your daily activity. Walk more, take the stairs, sit less. These small changes can make a huge difference in the long run.
• Don't neglect regular exercise:
  Even if we often overestimate its direct impact on weight loss, exercise remains crucial for overall health and can help maintain muscle mass during weight loss.
• Be patient and consistent:
  Weight loss takes time. Don't get discouraged if results aren't immediate. Long-term consistency is key.
• Monitor your body composition, not just your weight:
  The number on the scale doesn't tell the whole story. Also track your waist circumference, body fat percentage, and physical performance.
• Manage stress and sleep:
  Chronic stress and lack of sleep can disrupt your hormones and make weight loss more difficult.

6. Conclusion

In the end, "slow metabolism" is generally not the main reason for weight loss difficulties. Metabolic variations exist, but they're rarely sufficient to explain an inability to lose weight.

The key lies in an accurate understanding of our caloric intake, an increase in our daily activity, and a patient and consistent approach to weight loss.

Don't blame your metabolism too quickly! Focus on what you can control: your diet and your activity level. With patience and consistency, you can achieve your goals, regardless of your metabolic type.

What do you think? Have you ever blamed your metabolism for your weight loss difficulties? Have you tried any of the strategies mentioned here? Share your experiences, I'm curious to read them!

 

[GiantMuscle]

Complete Guide: Managing Joint Stiffness on AAS

Hey team,

Today, we're diving into a crucial topic for all bodybuilders: how to manage joint stiffness when using anabolic-androgenic steroids (AAS). It's a common issue many of us face, so let's get informed!

1. Why Does It Happen?

AAS use can really mess with our joint function. Here's how:

• Altered fluid retention: Some AAS dry out joints, others cause excessive retention.
• Changes in collagen synthesis: This can affect the structure and elasticity of joint tissues.
• Rapid muscle mass increase: Our joints struggle to keep up, creating an imbalance.
• Hormonal changes: Fluctuations in hormones like estradiol can impact joint health.

The result? Reduced mobility, pain, decreased performance, slower recovery, and increased injury risk. Not cool.

2. AAS to Watch Out For

"Dry" compounds (most problematic):
• Winstrol (Stanozolol)
• Masteron (Drostanolone)
• Proviron (Mesterolone)
• Halotestin (Fluoxymesterone)
• Trenbolone

"Wet" compounds (problematic at high doses):
• Testosterone
• Dianabol (Methandrostenolone)
• Trestolone (MENT)

"Joint-friendly" AAS:
• Nandrolone (Deca-Durabolin): Increases collagen production
• Equipoise (Boldenone): Generally neutral effect on joints

3. Prevention Strategies

For wet compounds:
• Use the right dose of aromatase inhibitors (AI): Not too much, not too little. Aim for estradiol levels between 20-30 pg/mL.
• Watch your diet: Limit sodium and drink plenty of water.
• Consider using mild diuretics if necessary (under medical supervision).

For dry compounds:
1. Hormonal management:
• Keep a Testosterone base: Aim for at least 100-150mg/week for sufficient estradiol conversion.
• Avoid crashing your estradiol: Too low is as harmful as too high.

2. Smart training:
• Thorough warm-up: Start with light cardio, then light sets before your heavy sets.
• Stretching: Before and after training. Yoga can be an excellent complement.
• Periodization: Alternate heavy and light loading phases to give your joints a break.
• Impeccable technique: Focus on form rather than weight lifted.

3. Supplementation:
• Omega-3: Fish oil (6g/day) or krill oil (3g/day)
• MSM (Methylsulfonylmethane): 1-3g/day
• Collagen: 10-20g/day (type II for joints)
• Turmeric + Black pepper: For its anti-inflammatory properties
• Glucosamine and Chondroitin: 1500mg and 1200mg/day respectively
• Vitamin C: 1-2g/day to support collagen production

4. What to Do If Stiffness Sets In?

• Temporarily reduce training intensity
• Apply heat before workouts and cold after
• Massages and manual therapy: A good physiotherapist can work wonders
• Consider local hyaluronic acid injections (under medical supervision)
• As a last resort, think about switching to less joint-aggressive AAS

5. The Importance of Post-Cycle

Remember that joint health doesn't stop at the end of the cycle. During your PCT:
• Continue joint health supplementation
• Reduce training intensity to let your joints recover
• Get blood work done to check your hormone levels

There you have it, guys. I hope this guide will help you take care of your precious joints. Remember, longevity in this sport depends as much on the health of your joints as on your muscle gains!

If you have other tips or experiences to share, don't hesitate to comment. We're here to help each other out!

Take care of yourselves and may the gains be with you! ️‍

 

[GiantMuscle]

Training to Failure: Holy Grail or Trap to Avoid?

Hey fitness enthusiasts!

Today, we're diving into a controversial topic: training to muscular failure. Is it the key to maximum gains or a one-way ticket to overtraining? Let's break it down!

What is muscular failure?

First, let's define our terms. Muscular failure is when you can't perform even one more repetition with good form. On the flip side, we have the "reps in reserve" (RIR) approach, where you stop a few reps short of total failure.

The theory behind training to failure:

The idea is that the closer you get to failure, the more motor units and type II muscle fibers (those with the greatest growth potential) you recruit. Makes sense, right? More fibers engaged = more gains. But is it that simple?

What science says:

Surprise! A recent meta-analysis concludes there's no evidence that training to failure is superior for hypertrophy. In fact, it seems that maximal motor unit recruitment occurs already between 60-85% of your maximum force (roughly in the 6-12 rep range).

3 good reasons to avoid systematic failure:

1. It reduces total volume:
   Imagine two lifters. The first goes to failure on each set: 10 reps, then 6, then 3. The second stops 1-2 reps short: 8 reps on all 3 sets. Result? The second lifter moves more total volume!
   
2. It increases fatigue and recovery time:
   Studies show that training to failure causes:
   • More muscle damage
   • A decrease in execution speed
   • Higher RPE (rate of perceived exertion)
   • Extended recovery time (48h vs 24h to return to baseline)
3. It can increase injury risk:
   Especially on complex exercises, fatigue can alter your technique. And poor form + heavy loads = danger!

The big advantage of muscular failure:

It's an excellent tool for learning to gauge your effort. If you know what "failure" feels like, you can better estimate when you're 1-2 reps from your limit.

How to incorporate it intelligently:

• Avoid failure on multi-joint movements (squats, deadlifts...)
• Reserve it for the last set of suitable exercises (mainly isolations)
• Adjust frequency: the more often you train, the less you should go to failure

The middle ground: the RIR approach

Research suggests that stopping 1-3 reps short of failure yields similar results in terms of muscle growth, while avoiding the downsides. It's a good compromise between intensity and recovery.

Practical tips:

1. Vary your approach: alternate between sets close to failure and more moderate ones
2. Listen to your body: if you feel recovery becoming difficult, back off a bit from failure
3. Keep a training log: note your sensations, performances, and adjust accordingly

What's your experience?

• Are you team "No pain, no gain" or more of an RIR approach fan?
• Have you noticed differences in your progress or recovery based on how close you get to failure?
• What are your tricks for judging your effort level during a set?

Share your experiences, questions, and thoughts in the comments! We're here to learn from each other.

Remember: there's no absolute rule in weightlifting. The important thing is to find what works for you while staying in tune with your body. Train hard, but train smart!