Walking with a Weighted Vest for 30 Days - What to Expect, ft. @TheScienceofSelfCare
Physionic
May 13, 2024
Mindsip insights from this episode:
Recognize bone cells' role in fat loss benefits
In a mouse study, when osteocytes were destroyed, the fat loss benefit from carrying extra weight disappeared, proving these bone cells are essential for the effect.
Achieve strength gains with weighted vest without muscle mass increase
Strength gains from a weighted vest can occur without an increase in muscle mass, likely due to improved neural signaling between your spinal cord and muscles.
Choose weighted belts to enhance comfort over vests
A weighted belt may be a better option than a vest to avoid uncomfortable compression on the shoulders and spine.
Experience increased hunger with weighted vests after walks
While some studies show no increase in hunger, personal experience suggests wearing a weighted vest can make you feel 'ravenous,' especially after walks.
Utilize 11% body weight vest for maximum fat loss
One human study showed the greatest fat loss benefit when participants wore a weighted vest equivalent to 11% of their total body weight.
Leverage bone health to regulate fat and metabolism
Your bones contain cells called osteocytes that sense the strain from added weight and secrete molecules that modulate food consumption and metabolism.
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