So cure it RAPIDLY.

I know this. I felt it. So I don’t know why I lost track of that goal.

I guess I was focussed a bit on the marathon stuff. That’s all good an all, but don’t loose track of this. This is the number you need to track. Weight. That’s your optimization function for now.

Workouts are good to increase calorie burn. Weight is the ultimate goal.

I have fucked up so far but not anymore. I am just so tired of not doing it.

Binge watching tv shows? use that idea for weight loss. Just do it rapidly now. Fuck it. I know it is mentally taxing, but fuck it, we need to do it.

[0] Muscle mass ain’t shit : https://www.nih.gov/news-events/news-releases/calorie-restriction-humans-builds-strong-muscle-stimulates-healthy-aging-genes

I finally have a name for the issue I have pretty much always had in my left shoulder: external rotation limitation!

Left shoulder external rotation

God dammit. Took me so long to understand this.

Use a beginners mind, challenge all conventions.

Anyway, I want to solve this.

• Supine progression
• Wall raises

Hearing more and more about this. From people like attia too.

Video 1

1) World’s Greatest Stretch: Engage multiple muscle groups with this dynamic stretch that targets the hips, hamstrings, and upper body.

2) Prayer Stretch: Release tension in your upper back, shoulders, and chest with this soothing stretch.

3) Eccentric Curl-Up: Strengthen your core and promote spinal stability with this controlled movement.

4) Goblet Squat Stretch: Enhance hip and ankle mobility while improving your squat form with this stretch.

5) KB Windmill: Develop shoulder and core strength as well as improve rotational mobility with this kettlebell exercise.

Video 2

1. SHOULDER – EXTERNAL ROTATION

2. SHOULDER – INTERAL ROTATION

3. CHEST

4. THORACIC

5. LOWER BACK

6. GLUTES / HIPS

7. ADDUCTORS / KNEES

8. HAMSTRINGS / HIPS

9. CALF / ANKLE

Contrary to what I used to think, you need to increase your exercises, especially weight lifting.

The Mid Life Muscle Crisis

• People focus on diet
• BUT HOLY SHIT SKELETAL MUSCLE IS FUCKING IMPORTANT
• Unhealthy muscles
• Over fat vs. Under Muscle

Muscle is the organ of longevity

Obesity is a disease of the MUSCLE. Muscle is MEDICINE. It sucks up the glucose. It is the metabolic sync.

MUSLCE directly correlated with LONGEVITY

How?

• Protein intake
• Resistance training
  • Three days a week until exhaustion

Ah, I had a period of plateau. Nothing worked. Stressed out. I was trying to bring things back.

But the come back takes time. Need the patience — to spend the 1 week or so needed to bring things back. It takes time to move a ship.

At the same time, I want to get super aggressive. Aggressive weight loss. Aggressive deficit. The patience is for the transition, but the end goal is aggressive.

Also, it is easier to keep going because as you know it takes a week to come back.

The things that seemed to work: protein, L theanine, no booze.

Booze

The impact on HR and weight seems to be paramount. I don’t need this thing in excess at all.

My sleep has gotten better.

I am doing a sort of sober october.

How do you know you are in Z2?

• Lactate Acid test
• Can you continue to have a conversation?
• 5k run technique
  • Functional threshold heart rate — Average of last few KM of a flat race 160
  • https://www.endurancepath.com/resources/friel-heart-rate-training-zone-calculator/
  • https://www.endurancepath.com/resources/coggan-heart-rate-training-zone-calculator/

Dosage

• 4 days a week
• 1 hour a day??

Have the confidence that when you say something, it will happen. (1) Confidence in yourself that you will lose weight because you said so (2) Confidence that other people will listen to your words and actions and get influenced. Eventually write about this

Sometimes I see these people who “run” but remain fat. Undefined.

I cannot do that. I dont want to be a fat runner.

Clearly, running is not the only thing going on here. So, there has to be other things added to the system.

Remember, many people don’t loose fat while running. You need to calorie control and also put some strength in there.

Should I do it? Considering it.