Weekly Web Picks: 2/17/17

Here are highly useful things from around the web on: Starting (or restarting) a committed workout program…Healthy carbs to include in your diet (while minimizing bad ones, of course)…and Five simple actions you can take now to enhance your feelings of happiness.

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Here are highly useful things from around the web on: Starting (or restarting) a committed workout program, healthy carbs to include in your diet (while minimizing bad ones, of course), and five simple actions you can take now to enhance your feelings of happiness.

Fitness: 7-10 Week Plan to Start, or Return to, a Regular Workout Program

At some point, nearly all of us have been there: you’re working hard, maybe traveling, investing a lot of time with family…and you’re workout program dwindles to near-zero, or actually zero.

It’s hard to move toward fitness from this place, partly because of the time challenge…but equally or maybe more, simply because it’s hard to know “where to start.”

So, here’s my ultra-simple suggestion.

1. Pick one type of endurance activity. Start a very modest and gradual program over ~7-10 weeks, to get to a 3-times-a-week, 30+-minutes-per-workout habit.

2. Add very-low-time-required, easy strength exercises, either on the same days you do the cardio, or on a couple of the other days

3. Walk a little more, and make at least 1-2 small improvements in what you eat (ideas for that here)

This is guaranteed to make you feel better, man, physically and mentally (within 2-3 weeks, even). And it will provide positive motivations to keep going. I just corresponded with an old friend who started like this, and now he’s doing triathlons at a competitive level and feels like a totally new man.

For the cardio, there are lots of options, but it all possible I recommend RUNNING.

No gym membership required. No one else’s schedule to adhere to. The simplest of equipment (running shoes…and if required to pull it off time-wise, a running stroller so you can give your wife a break at the same time you do something for yourself).

And building your endurance to run – even if just a mile or two – is a beautiful, fulfilling thing that is further motivational.

Here’s a solid guide on a program to start running. And one on basic, at-home strength exercises.

In both cases, this type of “begin at the beginning” approach will be perfect for some guys’ current starting point. Others of you might think “OK, I’m doing this, and I can do more.” Well, that’s great, brother. Onward and upward!

Nutrition: Getting Specific About Healthy Carbs

Recently, I wrote about a smart, moderate carb approach instead of a very-low-carb one. That post went pretty deep on rationale for this, but if you “cried uncle” and were convinced, I know it’s further useful to get concrete on actual foods with healthy carbs.

Here’s a good list of healthy carbs to focus on.

For me, hall-of-famers among these include oatmeal, whole grain tortillas, “ancient grains” type cereals (with things like spelt, millet, amaranth, quinoa), sweet potatoes, and apples/oranges/bananas/cantaloupe. Many of these are high in heart-healthy and digestion-aiding fiber, too.

Quick reminder: I know I sound pretty “religious” about avoiding refined sugars and white flours. But we should all seek to have a high batting average on this stuff, not to bat 1.000. Being perfect on nutrition is hard to do in the modern world.

Even if you could do it, it may stoke an inner rebellion that makes you give up on healthy eating. So it’s better to occasionally indulge than entirely suppress that urge, and risk have the healthy-eating you be “overthrown” by the inner mob.

Mind-and-Spirit: Simple, Happiness-enhancing Actions

To me, happiness is the ultimate goal. That’s not at all to minimize the importance of goals like achievement, morality, service to others, etc. It’s simply that our own personal mix of these other goals is rolled up into what it takes to be “happy.”

But happiness isn’t just a by-product of achieving other goals and being in enjoyable circumstances. It can be an active state-of-mind that helps you achieve life goals, and enjoy your daily circumstances more.

There are some surprisingly simple “evolve your state of mind” skills that increase feelings of happiness in the short term. And, as with getting started on fitness…getting started on happiness builds its own momentum.

Here’s a useful short article on five things you can do, today and onward, to contribute to your own happiness.

One last point: this wouldn’t be an OlderBeast article if I didn’t make a plug for physical fitness contributing to mental wellness and happiness.

When you read this “five things” article, please think about the fact that your regular workouts are a great time and mental environment to do some of these happiness-enhancing things.

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I think there are a lot of 40+ guys for whom all three of this week’s topics are highly relevant. And even more of us for whom one or two of them resonate.

Whatever your starting point, I hope you make this weekend and upcoming week the beginning, of or continuation of, progress on all of these dimensions!

“Once in a while you get shown the light, in the strangest of places if you look at it right.” (Grateful Dead, Scarlet Begonias—click to listen)

 

If you think this would be useful to others, please help spread the word about OlderBeast by sharing this post with the social media buttons below. THANKS, MAN.

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Endurance , Fitness Planning & Gear , Flexibility & Alternative Fitness , Philosophy & Motivation , Strength

I Experimentally Reduced Cardio in My Fitness Mix – Here’s What Happened

There are good reasons for cardio-intensive guys to move to a better mix of endurance/strength/flexibility in the fitness mix.

Overtraining on cardio – especially without super-disciplined rest and nutrition regimes – can wear down your body, contribute to muscle loss, and allow development of imbalances that make you more prone to injury.

Also, in our time-challenged lives, too much cardio usually implies too little strength and flexibility training. And maintaining muscle tone and staying limber are huge parts of looking and feeling our best, and maximizing longevity, as we move through life’s second half.

And one big concern about reducing cardio – gaining weight/fat – may be misplaced. Evidence is emerging that strength training (with at least a somewhat-intense cadence) burns fat as well as, or better than, cardio.

With these things in mind (but still needing to overcome a “cardio reduction paranoia” mental hurdle), here’s what I changed and what I learned.

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Endurance , Fitness Planning & Gear

You Forget How to Ride a Bike? Didn’t Think So. 8 Reasons to Start Cycling Again.

For 40+ guys seeking a “decades-long” plan for physical fitness, incorporating cycling into your routine is a great thing.

But even though we all remember how to ride a bike, sometimes it doesn’t feel so simple. There are impediments to getting back in the saddle.

With summer here, let’s take a quick look at ALL the reasons why you should pick this up again, man. And let’s discuss how to overcome the impediments, to get you out there.

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Fitness Planning & Gear , Flexibility & Alternative Fitness , Nutrition & Recipes

OlderBeast Weekly Web Picks: 3/3/17 (Stretching and Flexibility)

Happy Friday, gents. I hope we all maintain or improve our fitness and health momentum over the weekend, and in the coming week!

This week’s picks feature flexibility/stretching (a key pillar of the OlderBeast view on real fitness), a look at the confusing “online nutrition info” situation, and suggestions for a Wellness-enhancing nighttime routine.

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Nutrition & Recipes

Low-Carb? Go “Smart Carb” Instead.

You’d think in the 21st Century what “healthy eating looks like” would be non-controversial. Not so.

One major example of this: there’s a lot of controversy and confusion around carbs. Some fitness gurus swear by a low-carb approach, while some nutritionists and doctors see major downsides from dramatic carb reduction.

I urge you to chart a smart middle course, brother. Don’t go dramatically low-carb, but do keep your carb intake moderate and high-quality.

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  1. […] 1. Take up (or return to) running […]

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