MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle


Chris Madaera
Built 9 lbs muscle


Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle


Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle


Jeff Turner
Lost 25.5 lbs fat


Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle


Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle

 
 

Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


ARCHIVES >>

"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

Mission Statement

H.I.T. Acceptable Use Policy

Privacy Policy

Credits

LOG IN FORUM MAIN REGISTER SEARCH
HDL Increases, Is It Possible?
1 | 2 | Next | Last
Author
Rating
Options

FortCollinsFan

Just got some blood work back from my doc. He is pissed that my HDL has dropped from 41 to 30, could be from a recent trip to the hospital with food poisoning, and not eating for 5 days. Trigs are also thru the roof, they usually hover around 150-200, but now are at 295, I was ingesting tons of sugar, ie pedilyte/gatorade so that number could be artificially inflated.

He is also pissed b/c at 6'1" I am between 235-240, he wants me at 210-215, which is doable. My question is can u increase ur HDL thru lifting and aerobic activity, real world examples if u can. My HDL will never be thru the roof, I can thank my parents for that, but 30 is way too low. Looking forward to ur responses
Open User Options Menu

karma50

Fortcollins,
My HDL went up about 6-7 points to mid 50's (now 55) when I started lifting circuit style twice a week. About 3 years or so ago. I have found that for me, losing fat is the biggest contributor to lower trig's, about 60 now. I have maintained these numbers (doc says they're great) for about 3 years now.

So, for me, keeping bf% <15% has the biggest effect. I have been as low as about 9% and my HDL was lower and my trig's the same. LDL, about 100, the same. My increase in HDL did occur when I started the strength training. My diet didn't change, so I attribute it to the training.
IOW, next to genetics, it's leaness, at least in my case. Strength training is a factor.
I am on my feet for a couple of hours every day, and walk the dogs, etc. I do no formal "cardio" stuff. Keep in mind, I'm 58 YO.
Regards,
Griff
Open User Options Menu

FortCollinsFan

Griff,

Thank you 4 ur response. I am in the process of ramping up my training both strength and cardio. BF% I agree is an important marker. There is no reason 4 me to be at 235lb, I have not tackled anybody in a long time. Carbs, sugar/starch dictate 4 me wether I am lean or not lean. So my diet will be cleaned up by the end of the week. Your story gives me hope that I can get that HDL up.

Regards
Open User Options Menu

Elaikases

Can I also suggest that you take three caps (about 3 grams) of fish oil a day.

My triglycerides were higher than yours and dropped to 100 on the fish oil.

They dropped from 100 to 50 on weight loss (from 245 to 189).

Open User Options Menu

FortCollinsFan

Elaikases wrote:
Can I also suggest that you take three caps (about 3 grams) of fish oil a day.

My triglycerides were higher than yours and dropped to 100 on the fish oil.

They dropped from 100 to 50 on weight loss (from 245 to 189).


Thank you 4 your suggestion. I used to take fish oil but stopped. I am back on as of two days ago. I take Lovaza(4 grams) and Flameout or Carlson's Fish Oil Liquid to balance out the rest. I shoot for 8 grams on the average but have gone up to 30 grams at certain times.

Open User Options Menu

fbcoach

There is a strong correlation between HDLs & LDLs and the ratio between bioavailable testosterone and E2s. They have to be balanced....neither too high or too low. The only way to tell is thru a blood test. Remember, these hormones come from cholesterol. Losing fat, lowers estrogen because estrogen is aromatized (synthesized) in fat tissue. This can help lower your trigycerides, sugar, and estrogen.
Open User Options Menu

FortCollinsFan

Fbcoach,

Thank u this is very interesting.

Regards
Open User Options Menu

SanSooMan

I'd take a look at a Paleo-type diet and drop the cardo. "Cardio" is a chronic stressor that may be affecting your HDL. Evolution has made us fit only for acute stressors, such as HIT.
Open User Options Menu

marcrph

Portugal

FortCollinsFan wrote:
Elaikases wrote:
Can I also suggest that you take three caps (about 3 grams) of fish oil a day.

My triglycerides were higher than yours and dropped to 100 on the fish oil.

They dropped from 100 to 50 on weight loss (from 245 to 189).


Thank you 4 your suggestion. I used to take fish oil but stopped. I am back on as of two days ago. I take Lovaza(4 grams) and Flameout or Carlson's Fish Oil Liquid to balance out the rest. I shoot for 8 grams on the average but have gone up to 30 grams at certain times.



Do you really need to take the other O-3's supplements if you are taking Lovaza?
Check with the Dr.?
There are a few drug interactions with O-3's!
Open User Options Menu

marcrph

Portugal

SanSooMan wrote:
I'd take a look at a Paleo-type diet and drop the cardo. "Cardio" is a chronic stressor that may be affecting your HDL. Evolution has made us fit only for acute stressors, such as HIT.


SanSooMan,

While I do agree with you 100%, there is conflicting evidence that general activity such as fast walking does indeed increase HDL if done on a continuous basis!

I still would rather lift!

Refer to the Framingham study!
Open User Options Menu

marcrph

Portugal

Oxidized cholesterol, found in powdered milk and eggs, and select protein powders contribute to heart disease. Powdered milk is added to 1% and 2% milk. Check your protein powder for cholesterol levels today!

http://www.ajcn.org/...bstract/32/1/58

http://integratedsupplements.t...

Open User Options Menu

AndrewOldham

SansooMan

Can you tell me where you learned cardio is a chronic stressor and weight lifting is accute? What evidence is there of this? Why is a chronic stressor neccesarily bad?

Thanks.
Open User Options Menu

SanSooMan

Although I can't "prove" this, exercise is no more than a negative stessor that acts on an organism (us) that if acute enough will force the organism to adapt to a higher functionality(more muscle). Stone age remains show that early man was almost always exposed to acute stess, which tends to call upon fast twich fibers in order to deal with it.

Early man had no morage, did not have to work 14 hours, and certanly did not engage in marathon type behaviors, which only require slow twich fibers. It has also been shown that low intentsity activies, done long enough, will cause fast twich fibers to reduce. Or as Art De Vancy says,"When the difference between the most you can do and the lest you can merge, your dead."
Open User Options Menu

FortCollinsFan

Do you really need to take the other O-3's supplements if you are taking Lovaza?
Check with the Dr.?
There are a few drug interactions with O-3's!


I shoot for 8 grams a day but some days are 4 grams only. I am involved with medical/pharma research so I am aware of the drug to drug interactions. As far as the P-450 system FFA or Lovaza has no effect on humans, 2C19, 3A etc, does not cause reduced clearance of other medications. So I am safe there, does 8 grams provide a benefit over 4 grams? Maybe Maybe not. 8 grams is my insurance.

Dr. Sears, Dr. DiPasquali and Berardi/Poliquin all suggest 8 to 30 grams per day, so I am on the low end. As a side note, last year I tweaked/pulled my groin and hamstring doing something stupid on the XPLoad Leg Press (read huge weight jump 200 lbs) to show off for a friend. Not my smartest move but I boatloaded Advil 800 mgs with about 30 to 45 grams of Omega 3s for about two weeks. Well the recovery time was cut in half. This may have been a placebo effect but the inflammation went down super fast. The only bad part was icing my groin, my girlfriend still teases me about about that.

I do really appreciate all that have posted here. I am going to experiment with your ideas. This thread has been a joy to read and I think it shows that we can all get along and have productive discussions, even if our opinions differ. Murphy's Law dictates that Wayne will post here and cut and paste some quote from a Professor of History stating that my leg press has too much calcium and the force is not with me, blah blah...I could not resist.

Open User Options Menu

rtnygren

I increased my HDL a few points by taking prescription 750 mg extended-release niacin. It's now around 38 and I'm 62. I hear of people with HDL of 60. That will never happen for me.
Open User Options Menu

fbcoach

rtnygren wrote:
I increased my HDL a few points by taking prescription 750 mg extended-release niacin. It's now around 38 and I'm 62. I hear of people with HDL of 60. That will never happen for me.


My total cholesterol is 173. My HDL is 99. My Dr. said only a small group of Sicilians have HDLs this high. I'm pure German descent....go figure:)
Open User Options Menu

FortCollinsFan

My total cholesterol is 173. My HDL is 99. My Dr. said only a small group of Sicilians have HDLs this high. I'm pure German descent....go figure:)

I am full Sicilian, second generation. My HDL always sucked, lean or fat, working out or sitting in a bar taking care of a few tastey beverages, go figure...

Open User Options Menu

FortCollinsFan

fbcoach,

HDL of 99, holy akenetic bench presses. If you PM me my HDL might rise 10%. That is the highest male reading I have ever heard and I used to deal with CV patients in clinical trials.
Open User Options Menu

WesH

FortCollinsFan wrote:
I am full Sicilian, second generation. My HDL always sucked, lean or fat, working out or sitting in a bar taking care of a few tastey beverages, go figure...



Never go in against a Sicilian when death is on the line!
Open User Options Menu

fbcoach

FortCollinsFan wrote:
fbcoach,

HDL of 99, holy akenetic bench presses. If you PM me my HDL might rise 10%. That is the highest male reading I have ever heard and I used to deal with CV patients in clinical trials.


Yeah....it's crazy! 99mg/dl....that's not a typo:) My trigycerides are 63mg/dl. My bloodwork is picture perfect until it comes to my CRP (measures inflammation). It's 4.4mg/dl....normal is 0-.05. I am diagnosed with Myofascial Pain Syndrome/Chronic Fatigue....in other words, chronic pain. I am actually surprised my bloodwork is this good with my CRP so high. Go figure....:)
Open User Options Menu

FortCollinsFan

Raising Your HDL Levels
Increasing the GOOD cholesterol

By Richard N. Fogoros, M.D., About.com

Updated: November 19, 2007

About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:

* preventing heart disease
* cholesterol and triglycerides
* hdl cholesterol



HDL cholesterol, or "good" cholesterol, appears to scour the walls of blood vessels, cleaning out excess cholesterol. It then carries that excess cholesterol -- which otherwise might have been used to make the "plaques" that cause coronary artery disease -- back to the liver for processing. So when we measure a person's HDL cholesterol level, we seem to be measuring how vigorously his or her blood vessels are being "scrubbed" free of cholesterol.

HDL levels below 40 mg/dL result in an increased risk of coronary atery disease, even in people whose total cholesterol and LDL cholesterol levels are normal. HDL levels between 40 and 60 mg/dL are considered "normal." However, HDL levels greater than 60 mg/dL may actually protect people from heart disease. Indeed, for several years, doctors have known that when it comes to HDL levels, the higher the better. Click here for a quick review of cholesterol and triglycerides.
How can We Increase Our HDL Levels?
Aerobic exercise. Many people don't like to hear it, but regular aerobic exercise (any exercise, such as walking, jogging or bike riding, that raises your heart rate for 20 to 30 minutes at a time) may be the most effective way to increase HDL levels. Recent evidence suggests that the duration of exercise, rather than the intensity, is the more important factor in raising HDL choleserol. But any aerobic exercise helps.

Lose weight. Obesity results not only in increased LDL cholesterol, but also in reduced HDL cholesterol. If you are overweight, reducing your weight should increase your HDL levels. This is especially important if your excess weight is stored in your abdominal area; your weight-to-hip ratio is particularly important in determining whether you ought to concentrate on weight loss.

Stop smoking. If you smoke, giving up tobacco will result in an increase in HDL levels. (This is the only advantage I can think of that smokers have over non-smokers -- it gives them something else to do that will raise their HDL.)

Cut out the trans fatty acids. Trans fatty acids are currently present in many of your favorite prepared foods -- anything in which the nutrition label reads "partially hydrogenated vegetable oils" -- so eliminating them from the diet is not a trivial task. But trans fatty acids not only increase LDL cholesterol levels, they also reduce HDL cholesterol levels. Removing them from your diet will almost certainly result in a measurable increase in HDL levels. Click here for a quick and easy review of trans fatty acids and the heart.

Alcohol. With apologies to the American Heart Association, which discourages doctors from telling their patients about the advantages of alcohol: one or two drinks per day can significantly increase HDL levels. More than one or two drinks per day, one hastens to add, can lead to substantial health problems including heart failure -- and there are individuals who will develop such problems even when limiting their alcohol intake to one or two drinks per day. Click here for a quick and easy review of alcohol and the heart.

Increase the monounsaturated fats in your diet. Monounsaturated fats such as canola oil, avocado oil, or olive oil and in the fats found in peanut butter can increase HDL cholesterol levels without increasing the total cholesterol.

Add soluble fiber to your diet. Soluble fibers are found in oats, fruits, vegetables, and legumes, and result in both a reduction in LDL cholesterol and an increase HDL cholesterol. For best results, at least two servings a day should be used.

Other dietary means to increasing HDL. Cranberry juice has been shown to increase HDL levels. Fish and other foods containing omega-3 fatty acids can also increase HDL levels. In postmenopausal women (but not, apparently, in men or pre-menopausal women) calcium supplementation can increase HDL levels.

Page 2 - Diet and Drugs to Raise HDL
Previous

* 1
* 2
Open User Options Menu

FortCollinsFan

Raising Your HDL Levels - 2
HDL - diet and drugs

By Richard N. Fogoros, M.D., About.com

Updated: November 19, 2007

About.com Health's Disease and Condition content is reviewed by our Medical Review Board
See More About:

* preventing heart disease
* cholesterol and triglycerides
* hdl cholesterol


(Continued from Page 1)
What about a low-fat diet?
While Americans traditionally have ingested too much fat in the diet, and while limiting total fat in the diet is useful not only for cholesterol control but also for weight reduction, evidence is emerging that too little fat in the diet can be dangerous. A diet in which fat has all but been eliminated can result in a deficit in the essential fatty acids - certain fatty acids that are essential to life, but which the body cannot manufacture itself. Furthermore, ultra-low-fat diets have been reported to result in a significant reduction in HDL cholesterol in some individuals.

The best advice regarding fat in the diet appears to be this: 1) reduce the fat intake to 30 - 35% of the total calories in the diet - but probably no lower than 25% of total calories; 2) try to eliminate saturated fats and trans fats from the diet, and substitute monounsaturated and polyunsaturated fats instead. (That is, eliminate animal and dairy fat, and substitute unprocessed vegetable fats. Click here for a quick review of the various types of fatty acids.) Such a diet will avoid the problems seen with an ultra-low-fat diet, and should help raise HDL cholesterol levels.
What about drugs for raising HDL cholesterol?
Drug therapy for raising HDL cholesterol levels has, so far, been less successful than for reducing LDL cholesterol. Statins, in particular, are often not very effective at increasing HDL levels.

Of the drugs used to treat cholesterol, niacin appears to be the most effective at raising HDL levels. Niacin is one of the B vitamins. The amount of niacin needed for increasing HDL levels are so high, however, that it is classified as a drug when used for this purpose. Furthermore, "niacin" takes several forms, including nicotinic acid, nicotinamide, and inositol hexaniacinate - and all of these are labelled as "niacin." Unfortunately, only nicotinic acid raises HDL cholesterol, and this drug can be difficult to take because of its propensity to cause flushing, itching and hot flashes. In general, taking niacin to treat cholesterol levels should be supervised by a doctor. ( Read about niacin here.)

A three-drug regimen of niacin, cholestyramine, and gemfibrozil has been shown to increase HDL cholesterol substantially, but this drug combination can be particularly difficult to tolerate.

Now that HDL levels are attracting more and more attention, several drug companies are attempting to develop new drugs aimed specifically at increasing HDL. Unfortunately, there have been early disappointments and it will be several years before we can expect to see such drugs on the market.

Sources:

Rosenson RS. HDL metabolism and approach to the patient with low HDL-cholesterol. UpToDate. May, 2007. (UpToDate.com)
Open User Options Menu

AndrewOldham

Trying eatings nuts, any and preferably raw.
Open User Options Menu

WesH

I've been doing the 5 oz of pinot noir per day since my last blood work a couple months back indicated HDL was still low. Also scarfing large quantities of avocado, olive oil, and a couple of spoons of natural peanut butter.

I already cut the trans fats years ago, when I was at peak lard factor. I'm looking forward to seeing what the results are at my next appointment in December.

My daughter and I are going on the cave man diet, which is going to really piss off my wife. I've wanted to try it for a long time, but my wife has discouraged it since she is a total junkie for bread and pasta.

And I mean junkie, even thought she exhibits all the signs of somebody with a gluten intolerance (hypoglycemia, fibromyalgia, etc etc).
Open User Options Menu

SanSooMan

My wife loves the carbs too. And I fear Metabolic Disease is lurking. Remeber, women release less serotonin, the "feel good" hormone. Carbohydrate consumption stimulates this hormone release, and this may explain why SO many ladies are carbo. "junkies".

I've found it works best to lead by example and not beat the issue into the ground. And unlike fighting a war on terror, there is always room to compromise with diet and exercise. Many won't get it, the subject is just to visceral for them, but the history of man's bones prove it, the cave man's diet rules.
Open User Options Menu
1 | 2 | Next | Last
H.I.T. Acceptable Use Policy