Helping folks move one step at a time toward a better version of themselves | Low time preference health and fitness | Husband | Dad to 3 girls
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2024-03-31T18:12:24+02:00 Event JSON
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Last Notes npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Exercise causes muscles to act like a sponge and take up Good Vibes, preventing its conversion to a neurotoxic agent implicated in depression. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira The best way to preserve bone density later in life is axial loading during the teens and twenties - especially for preventing osteoporosis and osteopenia in women. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you don’t want to be decrepit as you age, focus your training on things you will lose with age. Training things you will keep anyway is a waste of time. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira After the age of 40, you lose every year: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ It’s a great day to exercise. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira I see many workout gurus online selling complicated programs for improving pull-ups. I’ll save you $. It’s simple: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira That’s a great question. From what people tell me the drug makes you nauseous even when smelling food and they have to sometimes choke it down. May not be the ideal tool a bodybuilder would want to use for precision nutritional intake but it would be interesting to see. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Very true. Doing that will work wonders for most of the population. It’s hard to get folks to even consume 0.6g of protein/lb of body weight let alone 1g which would be ideal. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you’re crashing in the afternoon after a hard workout in the morning, before changing anything about your nutrition or workout routine, take 5 minutes (even as little as 3 minutes) after the npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Only time will tell about the negative impacts of GLP-1 drugs but anecdotally I’m seeing and hearing of higher lean tissue loss to fat loss ratio when compared to non GLP-1 caloric restriction and I don’t know why. It’s especially alarming for older folks who may never get back that lean tissue. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Even if something you fear never occurs you end up suffering as if it did because you dreaded it’s possibility. And if the dreaded event occurs you end up suffering twice. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira The wisest people I’ve met never try to teach or impart wisdom. Seems to me that it’s not because they’re trying to keep it a secret but because they know it can’t be passed on this way. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Before adding any weight to compound lifts make sure you’re symmetrical in the movement. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If your knees cave in during a squat you have weak glutes and your quads are trying to do the work. Fix the imbalance before putting yourself under any weight. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Consume at least 0.6-1 gram of protein per pound of body weight per day. Ideally shoot for 1 g. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Squats: do not let your knees collapse in during the decent. Push your knees out and push back with your glutes. Make sure your knees are tracking over your toes. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Squats: Don’t be weak with the initial lift off the rack. Take a full breath and power it up - it’s a confidence game. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Some days when you wake up and feel like crap are the days you set a PR. Don’t give up on your day. It could become the best day ever 💪 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira No amount of chalk will compensate for weak grip strength in the gym. Start carrying heavy things and hang from a pull-up bar for prolonged periods. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Keep going, go crush the weekend 💪 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Don’t fall in love with workout gear - it’s just a means to an end whether it’s a fancy machine or a rusty old barbell. Focus instead on the process. The brand of equipment has little to do with your results. You can get strong, big, or fast with very little. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ You won’t find a pill better than exercise. And it’s available to you right now without a prescription. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Generally before taking supplements consider finding out whether you need supplementing. The long term goal should be to get to a point where you don’t need daily supplementing. That said, supplementing can be a great short term tool depending on your situation. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira When you’re lifting for strength the order of exercise matters. Do your complex movements like compound lifts that require technique, coordination, spacial awareness, speed and explosiveness at the beginning of your workout. You want to be fresh. Arm curls at the beginning is not the way to go. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ It’s never too late to start exercising no matter how old you are. There is never a point of no return - even 80 year olds can benefit. Whatever you’re doing today consider moving your body. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Always npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Take a low time preference approach when exercising. When you’re first starting out your muscles will go through a breakdown phase before they get stronger. It can take up to 8 weeks before you start noticing a meaningful difference in strength and size. Whatever you’re doing, pick a solid program and stick with it. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Don’t deadlift with you weight on the balls of your feet. This is an injury weighting to happen as you’ll tend to pull the weight with your back without properly engaging your lower half causing immense pressure on your lumbar spine. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Deadlift tip: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Whatever you’re doing today consider taking time to exercise. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Cherish every moment with your loved ones. You never know if this is the last time. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Exercise not only for yourself but also for your loved ones. Be the best version of yourself and maximize the length and quality of time you have left with them. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Remember to breathe through your lifts. No matter what exercise or how heavy the weight. Holding your breath won’t do you any favors. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira The first sign of a cardiac event in many people isn’t always chest pain. More often it’s sudden death. The path to ASCVD can start as early as your 20s. It never hurts to get your labs done and stay vigilant. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira 💯 There’s no secret diet or a method of eating that’s the best and the same goes with exercise. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira I’d need more info but consider evaluating your food intake and timing and/or your workout and if you’re going RPE 9 or above whether you can still reach your goals by bringing down exertion to say 6-8. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Lifting tip: Generally speaking you want to program your compound lifts (deadlift, squat or bench) at the beginning of the workout. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you can get through hard sets of squats or deadlifts first thing in the morning everything else you deal with throughout your day will seem easier. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ If you’re not exercising you’re missing out on the single biggest factor to transform your body and your life. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Whatever diet or method of eating you’re employing you’ll do better the more you stay around the perimeter of the grocery store where you’ll find fresh foods your grandma would recognize, and avoid the isles with foods that require marketing. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Confine yourself to the here and now and take it all in. It goes by fast. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you want to lift more create more tension throughout your body. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you’re new to exercise find something you like you can stick with long term. Forget about whether it’s the best workout. It doesn’t matter. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Lift weights and extend your health and lifespan. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira If you don’t have a little feeling of dread before a workout, you’re probably not pushing yourself hard enough. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira The Rolling Stones, Now! 1965 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira When it comes to gym equipment you definitely get what you pay for. It’s one thing to cheap out on storage racks but consider US steel especially for the things that matter and take a beating like barbells and power racks. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Your body will utilize every bit you give it. But muscles are limited in how much it can use at once. Any excess will be oxidized and used for energy. OMAD works great depending on your situation and what your goals are, especially if you’re focused on CR and weight loss and you’re otherwise adequately muscled. Wouldn’t recommend if your primary goal is to build lean tissue. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Generating proper tension in lifts: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Protein intake and protein absorption npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Pretty sure he’s my guy at the local mid tier regional bank branch who’s curiously no longer returning my calls about my checking account. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Tension is key when lifting. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Muscles are the largest and single most important sink for glucose. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Interesting book in that it helped me understand the reasoning behind the predominant modern narrative concerning money and the financial system. But I don’t know enough about the subject to have any thoughts on the actual merits of the arguments in the book. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV 🤙 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Thank you for including the meme for those of us on the left side of the bell curve. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Can’t keep saying this enough: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Sounds like you’ve found your jam. The best routine is the one you can consistently stick with. If it’s working well for you keep going 💪 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Generating Tension in the Deadlift: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV☀️ Go crush your Sunday 💪 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Tension is key when lifting. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Importance of progressive overload for muscle building: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira The myth of accidental muscle: npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira PV 🤙 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Amazing💪 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Blows my mind that the ancients figured out human nature and how to live a good life thousands of years ago yet we’re still toiling in the dark with our computers in our pockets thinking we’re somehow superior. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Very Marcus Aurelius of you npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Done. I distinctly remember the first one I listened to in 2019 with Marty Bent while running around Kyoto. Loved your vibe and was hooked. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira ⚡️🤙 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Just zapped you. Feels good 👍 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Avoid bed rest. npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira 🤙 npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira OG☀️ npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Ok I really hope this works npub1fmun3m4ct7jfwnvlequqky54p943yjnzwe96ygapxul2qm2e7fmsfwvw8c Akira Thanks I’ll give it a shot!
