Exercise: Upper Body Strengthening

Sarcopenia—natural occuring muscle deterioration—begins in our mid-30s. If we do not stay active, muscle loss accelerates as we age. Check out this linked article for details how to minimize muscle deteriorization. We do not have to succumb to aging. Trust me … I know.

https://www.health.harvard.edu/staying-healthy/easy-upper-body-boosters

Nutrition: Gorging Gone Bad

Alcohol, we know, adds about 7 useless calories per gram to our nutrition plan. Further, alcohol inhibits our body’s capacity to burn our fat stores for energy. Adding to all of that, we also know that when over imbibing we usually make bad decisions. Very bad decisions. Especially when eating after binge drinking. According to the survey linked below, men add about 790 calories and women add about 759 calories to their nutrition totals from satisfying their drunk munchies. And Taco Bell is the favorite munchies joint.

https://www.rehabs.com/explore/hangover-choices-bad-eating-habits/

Commentary: Yes, You Need Cardio For Fat Loss

It seems popular lately to spread the idea that we do not need steady state cardio (walking, jogging, swimming, etc.) in order to achieve fat loss. Many a Gym Bro insist we only need to lift weights—the heavier the better— to lose body fat, claiming excess post-exercise oxygen consumption (EPOC) will do the trick. But these Gym Bros wrongly apply the EPOC science. Remember: you never see an overfat marathoner; but you see plenty of overfat lifters. Anyway, read this short linked first-person account of a fat loss journey involving cardio exercise.

https://www.runnersworld.com/runners-stories/a22601709/leah-eric-evans-weight-loss-transformation/

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Exercise: Simple Kettlebell Routine

This kettlebell routine offers powerful results. Try it 2-3 times per week for 4 weeks. It is a great break from your standard exercise program. Beware the poundage suggested by the author, however. Rather, choose a weight comfortable but challenging for you. Also, pay prticular attention to the kettlebell swing movement. It is a hip hinge movement, not an arm exercise. Most people do it wrong. PLEASE CONSULT YOUR DOCTOR BEFORE BEGINNING ANY EXERCISE PROGRAM.

https://www.livestrong.com/article/1011808-lazy-guys-simple-strippeddown-kettlebell-routine/

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Ketogenic Diet: Is It Safe?

The ketogenic diet—or, Keto—is the rage of the decade. Adherents are rabid about it. Keto dieters make one simple argument: It works! Yes, it works. That is why it is so popular. But, is it safe? The research is not yet conclusive. Yet, contrary to keto lovers’ claims, there are several studies associating long-term keto dieting with a host of medical maladies. And consider this: not a single reputable fitness/health certifying agency recommends the use of the ketogenic diet except under the care and supervision of a doctor. Read this linked essay for the thoughts of a professional dietician.

https://medicalxpress.com/news/2018-08-dietitian-keto-diet.html

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