Old News

 #30

"Do not regret growing older. It is a privilege denied to many." - Mark Twain



Fit Tip: Food Timing

How do I time my nutrition around my workout? Do I need to rush to get protein right after working out? There are lots of questions about how to best time your nutrition, but it need not be overcomplicated. As far as weight loss/gain is concerned, your overall calorie intake matters most. The timing of ingestion is insignificant. If working out on an empty stomach (fasted) you might literally burn more fat as fuel, but research shows you do not actually lose fat any quicker compared to fed-training. In most cases you are better off having some fuel for your workout. You will have more energy for a better workout and prevent any muscle loss that can be sped up from an intense workout. That leads me to the next most popular debate around nutrition timing: post workout nutrition. Again, hitting your overall protein targets and getting proper nutrition over the course of the whole day or week is most important. Getting some protein within an hour or two of intense training is wise in order to prevent the increase in muscle breakdown rates that will occur. Pre and post workout fueling might be even more crucial for women as we learned from this previous blog post: https://durabledads.blogspot.com/2025/07/the-israelite-workout.html

That being said, you most likely do not need to change your routine. If you workout early, before having breakfast you can keep doing so. If you work out late after dinner, that is fine too. 


Recent Study on Lifting Heavy in Older Adults

https://pubmed.ncbi.nlm.nih.gov/38911477/

We know that muscle function and size decline with age, but we also continue to learn more about preventing this. A lot of decrease in function comes with a decrease in activity. You also can't outwork time and the natural aging process either, but this study shows the effectiveness of resistance training in helping slow it down. Specifically heavy resistance training was used in a group of people with the mean age of 71 years, 61% of them female. In this study they even compared the effects of moderate lifting to heavy lifting (10-18 reps at 50-60% of a 1 rep max versus 6-12 reps at 70-85% of 1 rep max.) After one year of this training, long-lasting muscle preservation effects were observed. 

What I think you should do with this information: Include resistance training in your regular workout schedule. Specifically include some heavy weight training from time to time. Understand that this is a study, performed in a setting different from your own unrestricted life. 


July Challenge: Follow the 80/20 Rule for Nutrition

Our challenge this month has been following the loose diet plan of mostly good foods. The 80/20 rule is a simple and sustainable approach to eating. Most of what you eat should be real food: nutritious whole foods with plenty of protein, fiber, and other nutrients. The 20% is your wiggle room to enjoy yourself. 

Remember, consistency is not a Monday-Thursday thing.


Win the weekend!


Brad


Durable Dad Training

Comments

Post a Comment

Popular posts from this blog

Cereal is Dessert, Change My Mind

 #24 "What a blessing it is to be tired in the pursuit of a challenge of your own choosing" Fit Tip: There is No Specific Exercise You NEED Whether you are a beginner or a seasoned lifter, there is no one exercise that you MUST include. There are certainly exercises that are fantastic and may provide a lot more benefit than other moves. If these are intimidating and keeping you from lifting weights at all, then relax and forget about them. I also bring this up as a popular social media tactic is to post a short video with this kind of message: "The ONE exercise you need to be doing!" These kind of taglines can make you feel like you are far from optimal and maybe even wasting your time training. Remember, they are just fishing for clicks . If you simply have goals of getting stronger and healthier (aesthetics naturally follow) then no one specific exercise is going to keep you from that. Do what you are comfortable with for a while and progress to other moves as you...
Read more

Core Memories

Issue #14  Core Memories If you want to choose the pleasure of growth, prepare yourself for some pain . -Irvin Yalom Welcome back. I hope this Friday’s fit tip changes the way you workout your core. I have dedicated a fair amount of time to building a strong core, and an equal amount of time avoiding crunches. Recently I have even made a workout plan that completely revolves around strengthening the core. The Iron Core workout (name open to change) has zero traditional situps and is fun and challenging even for an intermediate or advanced weight lifter. Fit Tip: How to Effectively Work the Core Traditional exercises that work the abdominals are often uncomfortable and dreaded by most. The only time I do a crunch is if it is followed by ... wrap supreme . Not only are the endless situps and crunches annoying, they are also ineffective at training the core. Many are using their hip flexors instead of engaging the core when doing situps. Your abs are more than just a poolside aesthet...
Read more

Cold Case

Image
  #18 "Man cannot remake himself without suffering for he is both the marble and the sculptor" C.S. Lewis     Fit Tip: Get Uncomfortable Sometimes There are a lot of things about our convenient modern life that we have found to cause poor health: our lack of manual labor that allows for a sedentary lifestyle, our highly-processed hyper-palatable foods, our smart phones that support a lifestyle lacking real social interactions or moments of boredom. One often overlooked modern convenience is our temperature regulation . We can move from one perfectly conditioned room to a conditioned car to another temperature regulated building every day. Much like hard physical work, our bodies were made to adapt according to conditions far outside of 72 degrees. Your body should be able to regulate temperature well enough that you are not reaching for a blanket if it falls below 65 degrees. While saunas and cold plunges are becoming all the rage, there is proof that even something as si...
Read more