We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
Our Recent Essays Behind the Front Page
Wednesday, November 14. 2018
It's high-school physics applied to the body: Levers are classified according to the relative placement of the fulcrum, the resistance and the force.
Any form of exercise can be made more interesting by thinking about the sort of lever action applied in single-joint exercises (like bicep curls or calf raises) or the multiple lever actions applied in complex, multi-joint movements like squats or running.
If you are fortunate enough to use the services of a professional trainer, that trainer will not be focusing on your muscles. He or she will focus on the mechanics of your movement(s) - proper lever use - to make your motion or activity as safe and effective as possible. That's why a trainer will make frequent corrections to your technique: Palms out (or in), wider stance (or narrower), head up (or down), chest up (or down) etc.
Even if you are not a fitness person, everybody knows that there is a right and wrong way to pick up something heavy, or to get out of a chair. It's all leverage.
Wednesday, November 7. 2018
As researchers unravel the molecular machinery that links exercise and cognition, working out is emerging as a promising neurotherapy.
Friday, November 2. 2018
We had a sub for my Friday morning 60-minute calis/physical conditioning class this morning. The sub was a beautiful blonde Amazon with a martinet's style, an ex-Crossfitter whose classes I had flunked a year or two ago after several tries. I noticed that about a third of the Friday morning regulars were absent. I think they noticed online that this particular gal was subbing, and declined because intimidated. I was tempted to wimp out but I hate to act like a wimp.
When I wimp out on things, act lazy, or make excuses for myself, I despise myself. Self-hatred sucks, so I try to avoid it as much as possible. Never entirely. As my sis always says about most things in life, ignore your feelings, "Girl Up" (or Man Up as the case may be) and "Do it." She is in the mental health field, so she knows that a lazy or fearful life is no life at all. Most of all, she has contempt for excuses so she is a good role model. She has given me shit many times. Almost drowned in a mile lake swim race on Cape Cod that she bullied me into. Sheesh. I had not swum a mile race in 30 years, maybe. A mile in a pool, sure, but not a mile race with waves. Yankee gals expect a lot of the men in their lives because they demand so much from themselves.
Squats, lunges, mountain-climbers, crunches, dumbell deads, jumping jacks, dumbell snatches, supermans, curtsy lunges - all of those sorts of things. I survived. It was a cool class with an interesting structure: two exercises with 25-50 reps each, then 10 pushups, then on to a different two exercises, then ten pushups, etc. Fast-paced and varied. No rest time. Fun, if you like to move. I doubt that I completed all 1000, but I did my best within the time allowed. Yes, I am no longer age 30 either.
As I have said before, one or two conditioning classes/wk have a place in a 6 or 7 day/wk fitness program. After an hour of rest and coffee, you feel amazingly well mentally and physically even if you began just after crawling out of bed with a foggy head at 5:00 am.
"Go-Go-Hi-Ho" was the life motto of an elderly hunting pal of mine. Taught me that life can be rich, adventurous, and exciting at 80. Appreciated Viagra when it came out as he confided to me on a Maine hunting trip. Determined to leave no meat left on the barbecued rib of life. I will want to be like him. He was still working, too, and fully-engaged with his church, his clubs, and his charities.
Thursday, November 1. 2018
In the fitness post yesterday, we mentioned getting up from a chair. Indeed, for a variety of reasons (arthritis, poor posture, overweight, lack of strength or mobility) this can become difficult for some.
Another common, basic maneuver which can become difficult without fitness is getting up from the floor without assistance. If you need to sit on the floor to do a task, or to read a book to a grandkid, you do not want to get up like a cripple.
Trouble getting up off the floor or a chair? Here’s how to improve
Wednesday, October 31. 2018
The basic powerlifts are Deadlift, Overhead Press, Barbell Squat, Bench Press, Rows of all sorts - and maybe accessory things like curls and tricep push-downs. Maybe Pull-ups should be on the list but I consider pull-ups and push-ups to be technically calisthenics because they are body-weight.
Of course, your body weight is plenty of weight...
You rise from a chair maybe 100 times daily, but how often do you do it with 150 lbs on your back? Never. But if you do it with 100 lbs on your back now, odds are that getting out of a chair at age 85 won't be a chore. Powerlifting is not Body-Building.
There are plenty of heavy accessory lifts with which to fill an hour, but the powerlifts are the core for strength conditioning.
So the powerlifts are not functional so much in themselves as they are designed for total body power, and muscle and bone strength. Total body strength feeds indirectly into everything you do in life except, perhaps, endurance activities. Your fitness for mostly everything, energy level, general appearance, and posture. Men and women of all ages include powerlifts in their workout programs.
Thursday, October 25. 2018
Can you lose weight by hiking? Not walking - hiking.
Sure can, and I am proof. 10 days of hiking - urban and rural, mostly hills and many of them steep because it was Tuscany - for 6 hours/day left me with a 7 lb. weight loss. That's with my usual modest but tasty meals in Italy, never hungry at all. Some daily beers or wine: good food requires it. This loss was entirely unintentional. I was shocked when I got on my scale at home (cuz my pants were falling down). Not good or healthy, really.
Also perturbed because that too-fast (1 lb/wk is normal for weight-losers, and I do not want that) loss clearly reduced my deadlifting power this morning.
We have asserted here that you can't lose weight with exercise alone, but that refers to, say, a reasonable and realistic one hour/day biking, swimming, lifting, walking, and the like.
I did a little lazy research. Jogging at 5 mph burns around 550 calories/hour, about the same as energetic hill hiking. Comfortable walking is around 250, speed walking around 300. That ain't enough burn to make measurable difference. One donut or bagel has 300 calories, a slice of pizza around 350-400. But if you multiply that hourly hill-hiking number by 6, you are getting to real daily numbers and getting into real fat-burning.
It's said that 6 hr/day hill-hikers on The Long Trail (Appalachian trail) need about 5000 calories/day to prevent weight loss over days or weeks of hiking.
It is true that all calories are not physiologically equal, but you can come up with rough numbers: the average sedentary adult female needs around 2500 calories daily, male 3000, to maintain weight. Those numbers are average and perhaps high for trim fit people.
(Sedentary - a modern sin - is often defined as daily exercise equal to or less than a 3 mile walk daily at a 3-4 mph pace. Just above that is "Lightly Active", etc. My one hour daily sched of weights, cardio, and calisthenics gets me just into the "Moderately Active" category by most measures because of the high levels of intensity with HIIT, calisthenics classes, and heavy weights. Intensity can try to compensate for duration. I'd put our hiking guide last year in the Hebrides in the "Highly-Active" category. Craig MacDonald was not only Highly-Active and highly-fit, but highly humorous and sarcastic in the Scots way. Always happy to tease you for a half hour if you bought him a dram or two of Highland Park at the end of the day. That is his beverage.)
Readers know that one of the rewards of my fairly-demanding work-out regimen is to be able to do things like hill-hike all day without fatigue, until I grow old. What's my point? I dunno. Maybe that fat loss is dietary, except when it isn't. Just facts to consider.
Wednesday, October 17. 2018
Strength is the ability to move things which resist moving. Power is the ability to move things (including yourself) with speed and force. For example, bench press and rows are mostly strength exercises. Powerlifts are power exercises: deadlifts, squats, military press, etc. in which bursts of speedy intensity are required.
Where would we categorize pull-ups? I'd say Strength.
We have discussed cardio training at length. The main muscle it trains is the heart muscle. While any difficult exercise stresses the heart, only pure cardio training (HIIT via HIIT calisthenics/ aerobics class or sprinting intervals) gives the heart a specifically strength-building stress.
So what about endurance? If you are somebody who "gets too tired" from non-resistance activities, you have an endurance issue. It is not rare for very strong people to have poor endurance or for high-endurance people to be relatively-weak. We want both strength and endurance. Anything that is high-rep builds endurance but not strength or power: long-slow "cardio", high-rep (10-20) resistance work, calisthenics.
One caveat: Do not ever do high-rep (over 10) deadlift sets. The human body is made for low-rep heavy floor lifting (8 or fewer). If you can do over 8 deads, you need to increase the weight and reduce the reps.
Monday, October 15. 2018
Cross Training shoes are designed for minimal cushioning, good floor-feel, light weight and as close to barefoot as possible.
That's what you want for calisthenics, weights, and cardio.
You can Google New Balance Minimus Trainers and see all of their models. Here's one example.
Wednesday, October 10. 2018
Our approach (with expert consultation) is to do your calisthenics classes or calisthenic routines on the day after a weights and powerlifting day. That sort-of counts as an "active recovery" day. If you do a tough calisthenic athletic cross-training hour the day before lifting, most people over 35 will not be at 100% for their weights day.
So that's 4 days right there, assuming you do weight sequences twice weekly. On days before weights, there is no problem with cardio like HIIT or even "long, slow" as a recovery day. (I do "long slow" - elliptical, stairmaster, treadmill - on Sunday mornings before church if there is no big hike planned. Day of rest.) Important to move with intention every day to remain functional.
Every three months it's not a bad idea to take a complete week off from a tough exercise regimen. A week off means away from the gym, and just doing recreational things like hiking, jogging, and swimming. That's a "recovery week." Just bear in mind that, after ten days without hard exercise, fitness measurably declines after age 40.
Thursday, October 4. 2018
Same old recommendations: Resistance exercise (weights), adequate protein, and don't quit.
Wednesday, October 3. 2018
The Maggie's Balanced Fitness Program for adults of all ages and for all gender identifications.
- 2 sessions calis classes (or 1 class and 1 hr of do-it-yourself calis). Most gyms have classes in varying levels of challenge.
- 2 one hr sessions powerlifts and related heavy wts and cables (including 10 mins warm-up time)
- 2 twenty to 25- min sessions of HIIT (running sprints, jump rope, ski erg, rower sprints) combined with 2 half hrs of accessory weights (eg curls, dips, pullups, pushups, farmer walks, heavy ball games, Roman Chair, etc etc)
- 1 hr mixed medium intensity "cardio" - rower, stair machine, bike, treadmill, swim, elliptical - as an "active recovery" day. Or a longish (2 1/2 hr+) hill hike/rock climb.
I think the logic in this is clear: it is "balanced" because it covers bone and muscle strength/maintenance, general endurance, athleticism, and improved cardiac function. My three years of this program has revised my body, my ability, and my energy to an extent that keeps surprising me. Surprises Mrs. BD too. No bulging muscles though. That has to do with your genetics.
A program with this regularity requires decent sleep habits and rational nutrition. Can you lose fat with this program? Minimally.
What about Crossfit instead? Fine. Try it. I have friends who swear by it. No, it's not a cult. It's congenial and upbeat while they kick your ass.
One caveat: About every 3 weeks I experience my (trademarked) "Double Gravity" when I get up at my usual farmer's 4 am. It means I can get up to pee, but an overwhelming force flops me back onto bed for an hour. I take that as a signal that my body wants a day off from intense exertion so I will usually just do the mixed cardio a little later that day.
Saturday, September 29. 2018
Sedentary lives increase appetite. What is "sedentary"? Less than 7 hrs/week of exertion. Not activity - exertion.
Why might it not matter? Because, as I have asserted in the past, in our world of abundance and temptation appetite has little correlation with nutritional needs in adults. In the world of nutritional scarcity in which our distant ancestors lives, it certainly did. Today, we have recreational feeding. It is fun.
There are many reasons why daily exercise is useless for weight loss. Among them is the fact that a daily hour of "cardio" or calisthenics does not require additional nutrition from one's normal habit. People who lift heavy two or three days/week probably can use 60-90 gms of protein daily for muscle repair.
People in serious training for physical competition are another category. A 2-3 -hour daily workout has different nutritional needs. Two hours daily of physical training sounds wonderful to me at this point in life. One hour in the gym and one hour of sports practice. Only college kids and the retired have that luxury.
With nutrition, best thing to do is to set goals for your desired fitness and functionality levels and to pursue those in a disciplined way. Same as everything else in life.
Wednesday, September 26. 2018
I would have guessed that there would be a Gaussian distribution, but now I wonder about Pareto instead. The math of it is challenging for me, though. It's been a long time since I have used Functions.
Anyway, adult people do vary enormously in their energy levels, ambition, and physical determination. We all know that because it is obvious in the modern world wherein many people have choices of activity levels.
One thing that I am comfortable asserting is that a one hour workout daily (especially something like the Maggie's Routine) will increase your energy and drive to exert yourself. It works. Try it, if you disapprove of your slothfulness or lack of strength and physical endurance.
Sunday, September 23. 2018
So many myths it’s hard to know where to start. Useful list of nutritional baloney.
Friday, September 21. 2018
Correlation does not indicate causation, but it's something to consider anyway. There are many reasons to pursue physical fitness.
Wednesday, September 19. 2018
Of all three delights, right now hunting partridge and woodcock in the North Woods of New Hampshire (around Pittsfield) and Maine is my favorite.
You need to be in good shape to do that, and you need a good dog too. I remember one October when we worried that a somewhat overweight cousin would drop dead busting brush in a Maine swamp. Turned pale, could not go on after 7 hours. Forget roads or trails. Wilderness. Hated to let him rest but we figured that to get his corpse out of there we'd have to quarter him like a moose and pack his remains 4 miles out to a dirt road.
He survived, but never re-upped. I love tramping through the swamps and brush and hills of northern Maine. Damn good workout. If you fire three shots in 7 hours, it's good. If you down a bird or two, even better. It's not shopping.
Like Michigan and Minnesota, our North Woods in New England are wonderfully wild.
For fall and winter outdoor fun, first get rid of that fat. It holds you back to a depressing extent. Anybody can easily lose 10 lbs/month by eating rationally and sparingly. If you have excess fat, remember the rule: Whenever you feel hungry, it means that you are beginning to burn fat - not that you need food. Three meals/day is crazy for people with fat. 3 snacks is plenty.
For grouse hunting, mountain hiking, and skiing, you need to work the heck out of your lower body if you want to keep up with the others. Focus on deads and squats, and lower body endurance exercises. Lots of wall-sits for skiers, because that is half of skiing.
We have friends who ski all winter in their 80s. They keep themselves in great shape for it. Working out and eating sparingly year-round. I want to end up like them. Vigorous, wiry, and energetic.
Wednesday, September 12. 2018
Fitness people often refer to "metcon" workouts. These fall into our Calisthenics category, provided the Calisthenics hours are high intensity with only several seconds of rest time.
Why term it "metabolic conditioning"? It sounds cool and technical, and it does stress and thus ramp up all metabolic systems and puts every muscle in the body to work including the heart.
Most typical calisthenics classes (Cross-train cardio classes, Athletic Conditioning classes, HIIT, HICT aka High-intensity circuit training, AMRAP, TABITA, Crossfit, etc) have goals of building energy and cardio endurance instead of pure strength, with agility, speed, muscle-toning, and general athleticism as side benefits.
If a newbie wanted to "get back in shape" with a simple program, I would recommend 4- 6 of such classes/week before doing anything else if they could handle it. For 99% of people, classes will push you harder than anything you do on your own. For the first few months you will struggle and perform terribly. Endurance builds gradually. If you begin a bit chubby, the classes will be a strong motivator for nutritional rationality because extra fat makes all calisthenics more difficult than they already are.
Although we are believers in weight training twice-weekly for a number of reasons, we see many people in excellent shape whose only fitness work is a near- daily high-intensity calisthenics/metcon class.
For newbies who can not handle a 50-60 minute calisthenics class, spend a couple of months doing ordinary "cardio" to get moving. Then add in the calisthenics, and finally the powerlifts because at that point your body will be prepared to face them.
Wednesday, September 5. 2018
Yes, to a degree, but it's an uphill battle. Sarcopenia is an effect of ageing. Combined with a non-vigorous life, muscle and bone loss is natural decline.
Over 50 or 60, many trainers would make a goal of simply maintaining what you have, but more aggressive trainers like to find out how far "mature" individuals can take their strength efforts.
As with all aspects of fitness, "use it or lose it" applies. I would be in the category of those who advise people not to give up on strength-building in later adulthood. Advancement is much slower than when 30, and you will not build much visible muscle, but you can be stronger anyway.
The trick is heavy weights and low reps (ie 8 or less). We're talking men and women. High reps are better than doing nothing, but they are not strength-building.
One piece of advice: Over 50 or 60, two days/week of powerlifting is enough.
Getting older doesn't mean giving up muscle strength. Not only can adults fight the battle of strength and muscle loss that comes with age, but the Golden Years can be a time to get stronger, say experts at the University of Michigan Health System
Simple test asked 50 to 80-year-olds to sit on the floor and stand up with as little support as possible
Building Stronger Bones
Can You Regain Muscle Mass After Age 60?
Weight training is the only type of exercise that can substantially slow, and even reverse, the declines in muscle mass, bone density, and strength that were once considered inevitable consequences of aging.
Wednesday, August 29. 2018
Is giving up on fitness a sign of giving up on a vigorous life? I don't know. Could be.
Last year we had a 100 push-up/day challenge which many readers found illuminating and even inspiring.
Readers know we love calisthenics as a way of bringing together your gains from other exercises into physical activities that require some strength, plenty of endurance, athleticism, and a good share of cardio fitness.
Jumping is one darn good calisthenic. Done right, jump rope is close to zero impact. Jacks are slightly more impact, but minimal. All toes. Harmless to joints.
This morning I watched a bit of a fitness class which I was glad I didn't take today. The warm-up was 5 minutes jump rope - free-style. After a 10-second rest, 20 push-ups. 10-second rest, then 3 minutes of jacks. Sheesh. Then one more time around. All ages and all genders in there including a 75 year-old lawyer I sort-of know.
That was the warm-up. I've taken that class (it's outdoors mostly) plenty of times, but I've never seen the boss push the crowd so hard in a warm-up. About 1/3 of the folks needed little breaks to complete these things.
So here's the fitness challenge:
In one month, can you get to 5 minutes of jump rope or 3 minutes of jacks? Continuous.
If you are in good condition, this is not difficult but for most of us civilians it is highly challenging. I noticed a guy the other day who did 20 minutes of jump rope, mixing up all the variations to avoid boredom, seemingly effortlessly. Wonderful. My jump rope routines are only 1 minute each. I do variations. I want to up my duration and call it calis or cardio, whatever.
How to approach that goal if it is beyond you (and me)? Do the thing 10X/day for as long as you can. Remember, calis require no rest days. Gradually reduce the number of times/day while increasing the duration of each event. Stick with singles on the rope unless you can do variations. Singles are the least stressful. Same with jumping jacks: if you can mix in star jumps, go for it.
Want to see some impressive jumping? This guy is fit.
Monday, August 27. 2018
This post is a bit repetitive, but worth repeating as people begin to plan their post-Labor Day life routines.
It is prompted by a link sent by one of my sisters: FORGET SWIMMING LAPS FOR DAYS- A SHORT, SHARP POOL WORKOUT CAN TRUMP SPINNING AND RUNNING FOR RESULTS. HERE’S HOW TO NAIL A WATER WORKOUT
For general conditioning/fitness, we recommend that 1/3 of your exercise time be spent on pure cardio conditioning. That entails two 20-30 minute sessions of HIIT and a one-hour "long slow" session (eg jogging). What formats? Best to mix them up: Rowing, running, swimming, elliptical. Reason to mix them up is because repetition increases efficiency so reduces effectiveness.
That's enough pure cardio for anybody who is not in training for races. Remember, with our plan, you also have about 2 hrs of calisthenics/week which are good cardiac stressors too.
To summarize the Maggie's Conditioning Program:
1. 2 hrs of power lifting and accessory weight training (for power, muscle, and bone strength)
Wednesday, August 22. 2018
It is floor to standing with a weight in your hand. Since I posted a photo of a Turkish Get Up yesterday, a bit more on this full-body calisthenic:
Tuesday, August 21. 2018
I hate to imagine what my life would be like if I only did what "I feel like doing." Worst case? Living in retirement or on welfare as a TV addict or internet or heroin addict - but then I would hate myself for laziness and passivity. I am already a book addict. It's sort of moot for me, because I have never known the meaning of "relax and take it easy." Probably never will. I was made for work.
What does "motivation" mean? I don't know. I do know what desire means, and what fear means. Desire for results, and fear of decay, affect me but so does the simple physical need to be active. My genius trainer always says "The hardest exercise of all is dragging your lazy ass to the gym every morning."
The answer to my title question is "No - never." That's because it is so hard and stressful compared with, say, yard and garden work, or going for a scenic hike. I just want to get it done with and then to begin my day in a good state of mind. Once I get in the gym, though, there is some perverse satisfaction in pushing myself and testing my will, and good satisfaction after completing a hard hour. Being driven by a slave-master helps a lot too. Endorphins are over-rated, but an atmosphere where everybody is busting their ass is inspirational.
As all of our readers know well, discipline, determination, and delayed gratification are darn important in making a decent life. It does feel good to me to be in better shape than I was in 20 years ago, but it's taken 3 years to get here with much further to go.
Trying to turn back that clock, baby - it's only semi-delusional.
Photo: Those people are doing Turkish Get-ups. It's a tricky calisthenic.
Friday, August 17. 2018
It's Summertime. People like to get outdoors early to run, bike, or swim in the sea for an hour or so. It feels great, but, other than wholesome recreation and mental health, what is it good for? I will try to discuss these things.
Our posts about what I term Phys Ed are meant to be about general conditioning for relatively-healthy people of any age rather than training for specific activities. That's why we recommend 1/3 weights, 1/3 "Cardio," and 1/3 calisthenics. With that said, I'll review some general ideas and misconceptions (expecting arguments from readers). People use the term "Cardio" for many things, but we intend it to mean training of the heart muscle.
1. "Long Slow" exercise, often termed Cardio, is not Cardiac Training. Swimming a mile, jogging 3-5 miles, biking for a few hours, doing 45 minutes on the elliptical or treadmill doing Long Slow do not elevate your heart rate enough to challenge your heart. Ideally, you want to stress your heart because that is what Cardio is meant for. Intensity is more important than time from the heart's standpoint, same as with weight training.
That doesn't mean that those activities are a useless component of general fitness, just that they do not build cardiac strength. If you can run or jog 3-5 miles, you might not be fully fit but you are better than most slobs.
To strengthen your heart and increase your Cardiac Output, you have to push your heart muscle in the same way that you push other muscles with weights and resistance. That means basically heart rate stress. If you can work your way up to maintaining 80% of your max heart rate for 30 or 40 minutes, I'd say that is very good indeed. How to determine that is at the end of this somewhat lengthy post -
Still, we feel it's a better idea and more efficient to do HIIT cardio training which pushes your heart to as close to 100% for brief periods - 30-60 seconds followed by a slow recovery of 3X the sprints. 20-30 minutes of that once or twice a week is good. This can be on the road, elliptical, rower, in the pool, or on the treadmill or stair machine. Max effort, max sweat.
More below the fold -
Continue reading ""Cardio" exercise, endurance training, and "fat-burning""
Thursday, August 16. 2018
A birthday this week, and I am one year stronger, one year more agile, one year more energetic, one year looking fitter.
Calis are for your athleticism. The below may not sound grueling, but it is more exhausting than weight-training days if you minimize rest time. I do two hours of calis weekly, 1 calis class and 1 on my own. This was the mix I've been doing on my own recently:
Elliptical warm-up, 3 mins
Each circuit below 2-3 times, overall takes me about 1 hr with 1-min breaks between rounds -
Dead ball floor slams
Kettle bell lunges
Farmer's Walk - heavy kettles
And finish up with a round of heavy ball wall slams
Friday, August 10. 2018
It's a bit late in the year up here for this post, but beach wear is basically underwear. It exposes a person's condition.
We've pointed out that it would take about 2-3 hours moving speedily on a treadmill, elliptical, or stair machine to burn the calories in your breakfast bagel. But it doesn't work like that.
Our bodies preferentially burn glycogen (stored sugar, from carbs) for exertion. It takes over 40 minutes of higher intensity (eg running and the like) exertion to begin meaningful fat-burning.
It's true than a daily hour of some exercise (other than walking or slow pool laps) ups your metabolism for a while, but it's not really significant.
It's a downer for people, but the truth is that exercise is about fitness, while fat loss is nutritional unless you have 3 hrs.day to work out hard (probably not a good idea for people over age 35).
The reason doctors and everybody else talks about nutrition and exercise for fat loss is sort-of to fool people into getting moving and less sedentary because sedentary, regardless of body fat, isn't healthy. In fact, it correlates highly with early cardiac morbidity regardless of body fat %.
Sedentary can be defined, roughly, as less than an hour/day of sweat-producing exertion. Let's face reality: other than walks, most Western people prefer a sedentary, no-heavy-lifting comfortable life, and most do not wish to feel deprived of their appetites in these places where delicious things are in abundance. I get that, to each his/her own. We all have people we care about, though, who we'd like to stick around for a while.
With proper nutrition, anybody can lose 8-12 lbs/month easily, with or without exercise. In fact, with difficult exercise (ie heavy weights) it can be a bit harder to lose weight due to the nutritional requirements for muscle repair.
The youth have it easy. It can be difficult for the young (under 30 or 35) to gain weight even if they want to. To gain good athletic weight, the youth have to eat big and work out hard with weights.
(Page 1 of 12, totaling 281 entries) » next page