I love making long goals. The Marathon one is an example of this. Goals that seem UNSURMOUNTABLE, but I have tiem for them.

I am now thinking about ripping the bandaid and focussing on 185 pounds as the goal. Over the course of two years.

It requires a singular, clear focus. A specific deadline.

Need to find a date. And just flip this switch. I like November ends. So, lets time it with Marathon’s anyway?

MARATHON DAY IS THE LIMIT

BECOME FAMILIAR WITH THE PACE

Here’s a summary of the video:

• Workout Overview: The core of the workout involves kilometer interval repeats at your target race pace, with a 2-minute walking or jogging rest in between each interval [01:16].
• Warm-up and Cool-down: The session includes a 1K warm-up [00:53] and a 5-minute cool-down [01:29] to prepare the body and aid recovery.
• Interval Details:
  • For beginners, 4-5 intervals are recommended, while more experienced runners can do 7-8 [01:05]. In the video, they do 6 intervals [01:10].
  • The pace should be consistent, using lap pace on a watch to monitor average speed [02:12].
  • The goal is to make the race pace feel familiar and build mental and physical endurance [04:09].
• Adapting the Workout: The workout is adaptable to different race paces and fitness levels [00:38]. You can adjust the number of reps and rest time according to your needs [07:54].
• Mental Aspect: The video emphasizes the mental toughness required for 5K running and how this workout helps build it [05:36]. Running with a friend can provide extra motivation [07:09].
• Consistency and Patience: The creator highlights that improving 5K time takes time and consistency, mentioning it took them about four years to go from 30 minutes to 16:20 [03:06].
• Importance of Cool Down: Cooling down helps prevent injury and aids in the removal of lactic acid [11:33].

I have another post about this. You can link it here in the future.

But some more:

SHOULDERS – lat raises, side delts, shurgs CABLE LATERAL RAISES

BICEPS

CHEST

Just weight lifting it self could lead to artery stiffness. Cardio keeps them elastic.

Race pace training and HRV based training helps improve things.

Burgers, pizzas, etc. They bloat me.

I love my mothers food. I feel refreshed. And I prefer lean stuff like chicken.

Why does home make me feel better?

It is quieter. More straightforward. And I am with family so it helps. I also eat much better.

There is a massive differnce between the processed shit that I eat. The restaurant stuff. And the home cooked one.

Just cook at home.

I am not going to do ozempic yet.

But I will simulate it with berberine and maybe put on a continuous glucose monitor

Very fascinating insights!

Prioritize exercise. Use it to correct sleep.

https://x.com/b_holmer/status/1891182949069926725?s=46

What worked is getting to a lower body/visceral fat percentage and weight.

I’m a firm believer in personal body fat (or liver fat) threshold hypothesis, because my own experience has been just that. Once I get to a certain body weight or body/visceral fat percentage, my fasting blood sugar stays around 70-88. My insulin resistance goes away. If I’m over my fat/weight threshold, I begin having fasting blood sugar of 100-110, along with other insulin resistance symptoms.

I consumed 500 calories less than my maintenance calories each day (consumed balanced macros, but prioritized protein because I love it), sometimes dabbled low carb, but generally felt safer and more sustainable in balanced macros), intermittent fasted 16/8, brisk walked or lightly jogged to maintain calories at deficit if I wanted to eat more (or felt like going for a light jog after work), lower caffeine intake (no more than 50mg for me because caffeine makes me transiently insulin resistant for hours say.. if I have a cup of coffee, followed by sugar crash once it wears off causing low blood sugar and insane cravings for carbs. This made it hard for me to stick to my calorie deficit), sleep 7-8 hours each night, avoid stressful situations.

If I was more overweight, or I just couldn’t muster through what I did, I probably would’ve opted to have Metformin to help me overcome insulin resistance and lose weight.. then maintain my weight indefinitely.

I love this exercise. I have been doing some of this at home. My traps pop out. I like the shoulders and the direction. Some more info on it:

I broke down recently. I need to loose weight. I want to run marathons. I want to lift weights. I just want to get to a stage where I have never been.

I was almost going to get on ozempic. Just do it, finish it off. I want to get to a new place.

There are some websites like

https://g-plans.com/

skinnyjab

But I am going to give it one more shot.

Let’s see how things are.