This morning I made a quick video about walking in a fasted state and what it means to me. Walking is a good way to improve health and peace of mind. Walking before breakfast is one way to burn some fat (although I do not consider exercise to be the best tool for weight management. More on that later.)
My thirty minute walk went well. Once I was home, I stretched for about fifteen minutes with special attention to hamstrings and hip flexors. I felt good, so I did a very simple strength training workout:
Deadlift: 135lbs x 5, short rest with careful lung stretches for the hips, and two walking laps around the garage (about 30 seconds). Repeated 5 times. Total time, 7 minutes and 25 seconds. (I made a spreadsheet that measures total weight lifted divided by total time for the series. This is how I am currently measuring the metabolic load of my strength training.)
Push-ups with pause at the bottom: 10 reps, with 30 seconds of walking and stretching as above. Repeated 3 times. Then 8 reps, with same recovery routine. Repeated 2 times. Total time, 6 minutes and 30 seconds.
Total strength training time: 14 minutes.
Okay, what is this about not using exercise for weight control? Well, to be blunt, food controls eighty to ninety-nine percent of weight loss or weight gain goals.
Period. Paragraph. End of story.
But we should all exercise. Body weight is only one part of being healthy, happy, and fearless.
Fitness might, depending on intensity and volume, account for twenty percent of effective weight management. The problem is that exercise will effect your hunger, basically canceling out the weight management benefit unless you are trying to gain weight.
Use exercise for health and fitness, not weight management. Exercise is essential, but not for the reasons many people believe.
I mention that I walked in a fasted state; drinking plenty of water but not eating.
In general, diets with lots of vegetables and protein are good. Carbs and fat will just happen, but it is best to be aware of how many carbohydrates and fats are consumed each day, what kind they are, and when they are consumed.
I do eat carbs, but prefer to eat them after a strength training workout, based on the logic that carbs boots insulin and insulting tells the body to grow.
I want to increase my muscle mass, even at my age, so I have a bowl of cereal after lifting weights or doing body weight strength training.
All I must do now to meet my goals is getting better quality sleep and stop binge eating at work when the food pusher bring cake, cookies, brownies, barbecue, mashed potatoes, chips, and so forth. (Yes, it is a regular buffet at my work. People offer the food with the best intentions. The problem is not with their generosity, it is with the simple fact that once I start on a buffet I can’t stop.)
Anyway, good luck!
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