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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Guys, You Know It’s Time for Fitness…Here’s How to Start

With all the focus here on finer points of tuning your fitness approach, continuing to eat smarter, and mixing the outdoors and adventure into your activities…I worry OlderBeast may feel inaccessible to guys who don’t (currently) make fitness and good nutrition a habit.

OlderBeast isn’t just about getting even fitter and healthier from a solid starting point, though – it’s about getting started from wherever you are.

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Beware of the Myth of the “Fat Burn” Heart-Rate Zone

Does your tracker or sports watch have a heart-rate function? Or have you used cardio equipment with built-in HR measurement? If so, you may be aware of the so-called “Fat Burn” heart-rate zone.

I advise you to “mostly beware” of falling for the allure of this name, man. It sounds too good to be true. “Burn more fat with lower exertion than you would with higher exertion!” And it is too good to be true. However, low-intensity workouts in HR ranges labeled “Fat Burn” do have occasional purposes. Hence my “mostly beware” admonition.

Let’s walk through the facts and logic here, and you can make your own call.

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Nutrition & Recipes

Make This: EASY, HEALTHY Meat Sauce, Pasta & Vegetables

We live in a golden age for healthy cooking. You’ll find endless recipes via great websites and apps, and supermarkets have an increasing array of what most any recipe calls for.

But sometimes typical recipes are “too much” to deal with in a day of work, commuting, family, exercise, and other things you need or want to do. The following “recipe” for meat sauce, pasta and vegetables (so simple I feel funny calling it that) is an antidote to the “too much” issue. Ingredients are already on-hand at home, or you can find with eyes closed at the store. Couldn’t be easier to cook. Clean-up is basic.

And it’s good for you, man.

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

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