Flow state

What to do when you are NOT working

ALLOSTATIC LOAD

Allostatic load is the cumulative effect of chronic stress on mental and physical health. It refers to the “wear and tear” on the body that life events and environmental stressors create. Allostatic load involves the interaction of different physiological systems at varying degrees of activity

You need to clean up this load

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How to regularly clear this load?

• Athlete: Majority of the time training, few hours of competition
• Think of NFL season, right?
• But “knowledge worker” has to work so much more regularly
• Energy Management

• Exertion and Recovery

1. Raise the ceiling

Oscilate your Exertion and Recovery. Muscle building happens during RECOVERY

Relaxation vs. Recovery.

Relaxation doesnt FLUSH OUT THE TOXINS

PARASYMPATHETIC stuff to recovery. vs. Sympathetic

Stimulate the PARASYMPATHETIC nervous system

• Breadth work, deep breathing.
• Meditation ish style stuff
• Cold therapy

Active recovery protocol?

It’s part of the work.

Stack the day with PSNS.

Build out a recovery and vacation schedule.

Training is probably key. I like that word.

Took him 5 years to shave off an hour.

• Weekly mileage
• Fueling strategy

• Nutrition
  • Salt Pills!!!??
  • Glu gels?
  • spring energy? my normal glu stuff

800 repeat / 1 mile repeats

• Mileage is IMPORTANT!
• Half marathons, 18 miles, etc.

I did my second 10k in 1 week today. It was fucking hard. I hate running in the summer.

I almost fainted towards the end. I had a bit of starry vision.

but I am happy I am running. Just gotta keep moving. Nothing else matters.

The goal is to keep reducing the weight. That’s it.

6 mistakes I made on my fitness journey

• He ignored cardio. Bad advice. Incorporating cardio is good.
• Goal is probably cardio + weights. Like, 20 / 30 mins job a few times a week
• Diet is important — lean bulk is possible.

How I FINALLY Got Lean – Beginner’s Guide To Fat Loss and Dieting 한글자막

• Calorie Restriction
• small calorie deficit (not large). else, you have stress and binge
• I.F
• low carb
• protein? 100g+
• Don’t restrict diet

• Reduce decision fatigue
• Count calories
• Nutrition density of processed food is low, so you eat more
• Eat slow
• Fat is meh

How I Lost 50lbs in 5 months & Got Shredded – Step by Step Diet, Training & Cardio Explained

• Loose only like 10% of body weight in a diet phase
  • Weight loss is stressful. So do it in chunks.
  • Loose 10%, then maintain for a bit, then loose 10%, etc.
• How long is the fat lose phase?
  • Aim for 0.5% to 2% per week
  • So maybe 10 to 12 week chunk
• After the fat loss phase – TAKE A DIET BREAK
  • The goal now is just to maintain.
  • About 30% to 50% of time of what it took for the fat loss period.

• Energy deficit
• Carb are actually kinda needed. Preserves muscles

• Fatloss will slow down. Body fights you to protect you!
• Diet break is useful. Chunks, phases.

• Too much cardio?
• Cardio is good for cardiovascular fitness, not necessarily weight loss
• Main goal is muscle gain
• Diet the main dial thoguh – you cannot train off a bad diet

fatloos math:

Loose 10% per phase

1% per week

So, lets say I am 280, with about 30% body fat. I want to get to 250. Thats one phase.

• I know this void well. In the abyss, the mind becomes unconscious but the body is awake.
• One glass followed by another, one bar to another. It’s 1:30am, 2:00am.
• Ordering Grubhub at 3am, and sleeping at 4am. Waking up at 7am.
• The strong desire to fill this void with entropy
• It’s fine brother, I don’t judge you. I know it happens.
• But let me ask you: why not just stop, right now?
• You have an awesome goal to look forward too. And awesome life to build.
• Why try to play that game on hard mode?
• Why are you so bothered about other people? Why let them control your life?
• Why are you putting garbage into your body instead of the trash can?

Come, it’s time to go home and start again tomorrow.

9 tips for body recomposition

• Focus on building muscle (“not burning fat”)
• Body measurements, improve strength
• Track training volume
• 20 sets * (6-10) reps per muscle group per week

• Cardio? Keep is low impact and low intensity.
• YO — Maybe now it is the time to SWITCH away from cardio?
• Its not needed for body composition.

• Calorie deficit

• 5 to 30% deficit. Fuck it.

• Asap reduce the weight.

• Plenty of protein

• SLEEP 48 hours of rest.

Goal is to look good.

There is something interesting going on in the summer. I don’t know if this happens every year but this year I am extra conscious – or of this year is unique for other reasons.

I have such weird cravings during this summer. I am of course dehydrated as fuck. It is so hot. I am unable to go out running like I really enjoyed.

It may also be the case that my BMR is down because of less NEAT movement. And the body needs less energy to keep itself hot because of the heat outside. So that means I should be eating less anyway.

I am getting disgusted thinking about food, especially hot stuff.

I am feeling a desire not to eat until I work out. Until I feel actually hungry.

That’s it.

I am not able to move the needle right now like this. I have too many stresses from around me. Plus, it is hot as fuck during this summer. I am exhausted, dehydrated, feeling like shit.

Nope. I am done with this. First step is to fuck all the booze and other shit. I am not going to let my mind be controlled.

Why am I going sober

I have a fucking GOAL. I am running the Marathon next year. I have so much to do before I can run that. I am not going to let booze or distractions fuck me up in the way.

I have a singular health goal right now — Do That Marathon. THAT IS IT!

But to achieve that, I have to lose weight and work on stamina. I need to mentally get used to spending lots of time running and outdoors.

Remember that I like the feeling of sobriety and sleeping early. I like being in control. And I fucking like seeing progress.

This is a red letter day for me. EDIT: Locked and loaded.

Exhaustion.

I have too many distractions for my mind. And I don’t mean work. I mean other shit. Lets clean all that stuff up brother. Have a clear head, sleep well.

Take it one day at a time. When you wake up in the morning, it’s a new day. Focus on making that day be perfect — 1750 calories, nutritious food, and a short run outside. Then, wake up the next day and do the same thing.

Remember that it’s like driving an f1 car. You have to slowly get on the throttle. But once you are at full speed, the downforce will kick in (your good habits will reinforce). That’s the state you want to get to.

Think of your habits as an f1 car. Slow and steady in the beginning with the throttle. But then, boooooom.