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qw
@qw
2 years ago ai became overweight and metabolically unhealthy due to covid and parenthood. Today all my biomarkers are optimal range, my cardio fitness is in the 80th percentile in my age group, dead hang close to 80 seconds, and deadlift 1.5x body weight. I want to share some things I learned in the last 2 years.
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qw
@qw
For me personally, a healthy diet was the most important tool to lose weight. But to improve my biomakers and feel energetic every day, exercise and sleep have been far more potent. This is probably the single most important lesson.
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qw
@qw
For example, when I was eating extremely clean but exercised not nearly as much as today, my cholesterol was OK but not optimal. Today I eat a lot more saturated fat via red meat but also do a lot more cardio, my LDL cholesterol is actually much lower.
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qw
@qw
My daily exercise routine today: Between 5-7am, before breakfast: First, 7 sets of weight lifting, split between pull-ups, bench press, squats, and deadlift. This lasts 20-25min. Then, 45-55 minutes of zone 2 cardio (125-135 bpm). Then 4 minutes of zone 5 (>90% of max heart rate). For a total of 1-1.5 hours.
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Kyle Mathews
@kam
congrats on the progress and thanks for sharing what you've learned! I've been trying to brush up on a lot of this stuff too as I get older and life/bodies get more complex.
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Kyle Mathews
@kam
One small note — I've been watching a lot of endurance science lectures and the point they make a lot is the 80/20 low/high intensity split should be *by session* e.g. that 80% of workouts should be entirely low intensity as this means you're rested up enough to go really hard on the 20% intense workouts
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