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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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kevin j ?
@entropybender
you lift heavy every day?? do you do the same routine or alternate so the muscles can rest?
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qw
@qw
Yeah pretty much the same routine everyday unless I feel sore somehow. I don’t know, I do all my sets to failure and I rarely feel sore the next day. Maybe I’m doing it wrong, but I do improve strength-wise week in week out. I also enjoy weights as a warmup before cardio.
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