Calories in – calories out
Thats the ONLY WAY
Training -> Exercise with a purpose
Mind shift: Be on a CUT to get LEAN and have a TRAINING program
It’s all PURPOSE DRIVEN
Conditioning vs. Strength
Out train a bad diet
Note: you CANNOT keep reducing calories. So, you NEED to increase the output.
STRENGTH
Quality of the calories just helps. It will make feel better.
PROTEIN is KEY
0.7 -> 1.0 grams of protein per 1lb. (lean body mass right?)
You want to work out the entire curve
1k reps
Rep length dictates pace
If you want to make pace, do short reps at that pace.
Easy runs make more of a difference than people give credit for. I used to run in zone 4/5 all the time and made very minimal progress in my aerobic ability. I dialed it back and trained in zone 2/3 and as you can see, I can run way faster for way longer with less effort after running like that for most of my runs, with some tempo mixed in from time to time
Cadence. My cadence was so unbelievably bad, especially when trying to run faster. It would drop into the low 150s/140s. That would just lead to all sorts of mechanical problems when trying to run. More steps is more efficient when you’re trying to find your sweet spot
I didn’t up it to 180 immediately, I slowly worked my way up. I started with just 170 and got comfortable running with that. Naturally, my speed on cadence increased as I ran faster but to be honest, my heart rate dropped because my running was more efficient and I wasn’t overstriding. I instantly ran faster, easier
Man, this is tricky.
I want to wear something because I want to carry my phone. And also self conscious. And hydration.
Hydration vest? I just like having utility
This is the way to do it.
Remember the stuff that seems to work.
One thing I might not be focussed on a lot is NEAT. I have been a bit lazy.
Dealing with allergies (STILL) and some body pain.
Let’s BUCK UP
I am increasingly thinking about my running cadence. I think there is a sweet spot for me. I felt it for a bit.
I am going to use music to figure this out. Music also help.
I liked that 150bpm run.
I have tried 170bpm (“till i collapse”). That’s when I did the “fast” 10k pace.
Anyway, just wanted to mention
Steady running
145 to 155 BPM is steady running.
Eventually build up the volume.
Test and ADD
It’s kinda good for psychological improvement. Mental benefits.
Biomechanics – It is fixes the biomechanics similar to race day.
Better aerobic development
Still thinking about that 5k from the past weekend. During the moment, it is so hard to run. But for DAYS afterwards, I feel AWESOME.
I really do love running. I want to start being more consistent.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
RUN (1) 1.5 mile | RUN (1) 1.5 mile | RUN (2)? | RUN (2) | RUN (3) 10k | RUN (3) 5k to 10k |
Issues: Finding it difficult to keep the schedule. Why?
Trying to balance enough rest and syncing up with going out?
Maybe I can combine going out with the rest day.
So, on the days I feel good, I should rather go to run than anything else.
Of course, I have also dealing with a lot of work stuff. Fuck man, this could be a big change in my career. But lets see.
So, do as well as you can.
https://www.youtube.com/watch?v=PVUREUDKKns
WEEK 1 to 4
WEEK 4 to 6
WEEK 6 to 10
WEEK 10 to 13
About 1 pound a week.
INTENSE exercise burns fat BUT ALSO can burn the glycogen from the MUSCLES
LOW INTENSITY burns more FAT.
Combining them – but keeping high intensity to be limited, makes sense
ZONE 2 – FAT fuel
ZONE 3 – Carb fuel
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The Rolex Life 