You have to be just as strong moving in reverse as you are going forward.<ol><li>Get stronger in reverse of what hurts.</li><li>Restore and train the full range of motion at a level that doesn’t hurt you. </li></ol> If you use only these two principles, you could create a system for just about any area of the body.

Two principles for developing full-body strength and fitness

I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.

We want to gain strength in the areas where we’re generally weak or don’t normally train.  When we get stronger through a range of motion, we can exponentially reduce injury.

You can gain flexibility through strength exercises

Most trainers tell people, “don’t let your knees go over your toes." The reason for this advice is that when your knee goes over your toe, there’s more pressure on your knee. However, an Olympic trainer Charles Poliquin said the athlete whose knee can go farthest and strongest over the toes has the least chance of knee injury. If you’re not training with your knees over your toes through a full range of motion, you’re singling to your body that you don’t want that area to be robust with circulation and strength.

Knees over toes

Rehab can give you an amazing workout. Physical therapy and exercise don’t have to be two different things. Physical therapy and exercise combine well together. Combining physical therapy, exercise physical therapy and strength training can improve the mobility of younger people and prevent common sports injuries.

The mindset people need to be able to do rehab, the basic, boring stuff

Many people over attach their identity to the gym. But fitness is just one area of life.  When you’re in your late 20s or early 30s, you may shift your focus from physique to longevity. Be grateful that you can work out, not how much you lift. For example, lie in bed and imagine yourself without legs. It will help to ground your gratitude.

Be grateful that you can work out, not how much you lift

The person who wants to actively improve their resiliency and longevity needs a workout that also happens to be rehabbing their body. Improving your mobility allows you to access new muscle tissue that you couldn’t hit before. A full range of motion exercises increases not only flexibility but also strength. For example, the ATG (ass to grass) split squat is a good mobility exercise.

Flexibility & Strength

We may be at a point in life where we’re very weak and tender in some range of movement and start to avoid it. Instead, find the amount of load of full use that you can do and build up from there to what healthy people can do. <ul><li>		Backward sled drag: It forces your knees over your toes. Do ten minutes straight of backward sled pulls.</li><li>		ATG (ass to grass) split squat: It focuses on mobility. Do 5 sets of 10 reps at the lowest level you’re capable of</li><li>Tibialis raises strengthens the muscle underneath your kneecap. Do 3 sets of 20 reps</li><li>Hamstring work – curls or Nordic Bench. Do 3 sets of 10 reps.</li></ul>

Favourite knee exercises

Kids in their teens who are having shoulder surgeries are just not strong enough in reverse of throwing a baseball.  You need to be strong enough in reverse of motion that could injure you. <ul><li>Start strengthening your external rotation. </li><li>You can strengthen the lower trap muscles in the middle of your back.</li><li>Strengthen behind your shoulder blades.</li></ul>

Exercises for shoulders

With the amount of sitting we do in chairs, our hip flexors get very shortened. To get someone out of pain you need the ass to grass full range of motion. It’s found that people with less thoracic spine ability have a greater chance of lower back surgeries and shoulder surgeries.  People who get good at the astrograph split squat remark that when their hip flexors are lengthened out and strong through stretched positions.

Exercises for lower back pain

Ben Patrick AKA “Knees Over Toes Guy" is the coach and owner of Athletic Truth Group (ATG) Online Coaching, an online personal training program for strengthening knees and developing full-body fitness.

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more...  Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15)  Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/ 

exerciseandfitness

Exercise & Fitness

podcasts

Podcasts

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/  Learn more about your ad choices. Visit megaphone.fm/adchoices

Life lessons from the greatest thinkers on the planet with Chris Williamson. Including guests like David Goggins, Dr Jordan Peterson, Jocko Willink, Dr Andrew Huberman, Dr Julie Smith, Steven Bartlett, Ryan Holiday, James Clear, Robert Greene, Balaji Srinivasan, Steven Pinker, Alex Hormozi, Douglas Murray, Chris Bumstead, James Smith, Dr David Sinclair, Mark Manson and more. Understanding the world is hard. This podcast will help.

Modern Wisdom

#467 - Knees Over Toes Guy - Building A Bulletproof Body

We have over 600 muscles that make up between 1/3 and 1/2 of our body weight. They bind us together along with connective tissue and help us move.  Muscles need constant attention. The way you treat them on a daily basis will determine if they will wither or grow.

Muscles need attention to grow

When you expose your body to stress, such as pushing something heavy, your muscles experience microscopic damage. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when muscle-building happens. The greater the damage to the muscle tissue, the more your body needs to repair itself. The cycle of damage and repair makes muscles bigger and stronger to adapt to greater demands.

Muscles stress

When your body has adapted to an activity, it won't produce enough stress to stimulate new muscle growth.  <ul><li>Hypertrophy, an increase in muscular size through exercise, is possible by exposing your cells to higher workloads than they are used to. </li><li>If you don't continuously expose your muscles to some resistance, they will shrink, known as muscular atrophy.</li><li>Exposing the muscle to a high degree of tension while the muscle is lengthening is called an eccentric contraction.</li></ul>

Hypertrophy, muscular atrophy and eccentric contraction

Without proper nutrition, hormones, and rest, your body will not be able to repair damaged muscle fibres.<ul><li>Protein in our diet preserves muscle mass. It provides the building blocks for new tissue in the form of amino acids.</li><li>Hormones such as insulin-like growth factors and testosterone shift the body into repair and growth.</li><li>However, this repair mainly happens when we're sleeping.</li></ul>

Muscles need proper nutrition and sleep

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Videos

sports

Sports

health

Health

How To Build Muscle

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. Lesson by Jeffrey Siegel, animation by Brett Underhill.

scienceandnature

Science & Nature

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel

We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. 

Lesson by Jeffrey Siegel, animation by Brett Underhill.

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TED-Ed

What makes muscles grow? - Jeffrey Siegel

<ul><li>One must have a good sleep, which should be not less than six hours a day. </li><li>One must do regular exercise. This keeps our body active. </li><li>One must have a comfortable home. A comfortable surrounding results in a decluttered mind, thus letting you focus properly. </li><li>One must have a calm mind. A calm and relaxing mind is an abode of awesome ideas!</li></ul>

To Achieve Peak Performance 

One must declutter their mind when things start being overwhelming, and while doing so, they should work on overcoming their doubts. This helps you get out of the mental block and lets you gain more clarity and depth of the problems in your life.

Overcoming Doubts

Remember, no one has been forced to work for the betterment of the society when they have been spoonfed every ideas in the world. One only feels the need to innovate something new only when the existing system holds them back. Failure becomes an integral part in driving us to innovation, thus resulting in success.

Failure Is Very Important 

Money once gone can be earned back. Time, on the other hand, is non-fungible. Use it wisely.

Time Is Everything 

It's important to care for ourselves, especially in the times of adversity, because no one else will. 

motivationandinspiration

Motivation & Inspiration

timemanagement

Time Management

How to peak in your life.

You need contractile tissue to move weight. The consensus is that hypertrophy matters for strength training. The more muscle you have the more weight you will be able to lift.  Bodybuilding is a much more forgiving sport. If you don’t want to hack squat you can change it up and do a split squat. However, bodybuilding is more mentally demanding. Bodybuilders that want to be insanely shredded will go through immense levels of hunger and low energy.

Looking muscular

When we look at diet studies, we see how much lean body mass gets lost versus fat mass.  A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pull from. If you need to lose, for example, from 15% body fat to 7% body fat, it’s very easy, but from 15 - 5 %, you’ll probably lose 20 - 30% lean body mass.

Losing lean body mass

Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and your non-exercise activity drops.  You can lessen the loss of body mass with resistance training. Lean body mass is not the same thing as muscle mass. Lean body mass is non-fat tissues, such as skin, bone, organ weight and body water. Water gut tissue and liver tissue will shrink in response to caloric restriction.

How to cut weight without losing body mass

<ul><li>A calorie is energy stored in the chemical bonds of food. </li><li>Energy balance is calories in vs calories out. It is not linear within your body. You don’t lose one pound if you cut 3,500 calories. It depends from person to person. </li></ul>

Calories & energy balance

During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements.  At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg workout, you may hardly be able to walk for a few days after. This is because your muscles seem to completely remodel those proteins. After six weeks, the increase in degradation goes down.

The first six weeks of resistance training

<ul><li>People confuse hunger with appetite. Instead, people eat for reasons such as boredom, stress, trauma and social cues.</li><li>Individuals are usually poor estimators of caloric intake. It is not an issue in isolation, but in accumulation, it adds up - some nuts here or a little extra dressing on the salad. </li><li>To lose weight, pick the form of restriction that feels the least restrictive to you, such as time-restricted or calorie-restricted. </li><li>If you can eliminate snacks, most people will improve weight loss, definition and biomarkers.</li></ul>

Weight management

People experience more discomfort when they are sedentary than if they are active.  Older people think cardio is the best way to get active as they don’t walk to look bulky. But it is really hard to look bulky. Lower body strength is more important in terms of falls. Accidental death in older people is usually because of an accidental fall. After 65, you can link most deaths to a lack of muscular strength or muscle.

It’s never too late to get active

<ul><li>With resistance training, train close to failure without going into failure.</li><li>If you’re sore all the time, you’re probably training incorrectly. If you’re never sore, you’re also probably training incorrectly.</li><li>Variation is vital.</li><li>The sweet spot for hypertrophy is 6 - 10 sets per body part per session.</li><li>The majority of stimulus you get for muscle growth is in the last five reps before failure.</li><li>Keep protein intake high: 1-1.5 protein per pound of bodyweight.</li><li>Play the long game.</li></ul>

Resistance training

<ul><li>Consume 1.6 - 2.6g protein/ kilogram of lean body mass.</li><li>Start your day with protein. Consider a protein shake instead of milk in cereal.</li><li>Make small changes to increase protein in meals. The less you can change, the better.</li><li>Low fat can impair testosterone levels, which may impact levels of lean body mass. </li><li>There is no perfect diet; there are tradeoffs for everything. For example, a Keto diet is acceptable if you’re training at 65% of VO2 max, but you’ll have lower strength accrual if it's higher.</li><li>Supplementing for hypertrophy training: whey tends to be most digestible.</li></ul>

Diet and protein intake for muscle synthesis

Layne Norton, Ph.D. is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat.

 Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits.        We discuss:  Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45]; Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45]; Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00]; The power of persistence and resilience in the face of setbacks [32:15]; Battling injuries, managing back pain, and setting lifting records [43:00]; Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15]; Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00]; Muscle protein synthesis and the importance of leucine [1:25:30]; Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00]; What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30]; The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30]; Clarifying the role of cortisol—a misunderstood hormone [2:07:45]; The problem with studies trying to isolate one nutrient [2:15:00]; The important role of inflammation from exercise [2:19:25]; Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and More.  Learn more: https://peterattiamd.com/  Show notes page for this episode: https://peterattiamd.com/LayneNorton    Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/   Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/   Connect with Peter on Facebook | Twitter | Instagram.  

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Food

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

The Peter Attia Drive

#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

You don't stop running because you get old, you get old because you stop running.

Some people enjoy running marathons. We often can’t understand why they seem to run long stretches with ease. At the same time, we struggle just to run a few miles. Maybe you think these people are crazy and have superhuman abilities. But what if I told you that you are capable of running long distances also?As wild as it sounds, you are physiologically built to run great lengths. The human body has gifted you with the tools you need to be able to run for hours. All you need to do is dedicate the time and patience to train.

Our Bodies Are Highly Flexible

<ul><li>We were made to run long distances.</li><li>Our bodies are built to run barefoot, and it’s better for our feet.</li><li>The key to long-distance running is having good form and pacing yourself.</li></ul>

Three Key Ideas

Compared to animals like horses, you might think your human body is pretty slow. But did you know those two legs of yours are capable of outrunning any animal on the planet?When talking about sheer speed, many animals will win over a short distance. But where homo sapiens wins is endurance. On a hot day, someone who is fit can outrun a horse in a marathon. This is because human bodies are efficient.

Our Bodies Were Constructed to Run Far

Your body can regulate temperature much more efficiently than other animals through sweating. Most other mammals can’t sweat, so they are forced to release heat through breathing.  When four-legged animals run, they break into a gallop. It’s quick, but the movement of galloping legs compresses the animal’s lungs. When these animals run fast, they can only breathe one breath per stride, which they are unable to keep up after too long.Our ability to run on two legs, though slower, allows our chest to expand and thus enables us to increase air capacity. We can breathe at whatever rate we need.

The Running Features In Our Bodies

Our specialized Achilles tendon also gives us a leg up on the competition. As it stretches, the Achilles stores energy. When that power is released, it propels us forward. This allows us to use less energy per step than other animals.

The Achilles Tendon

Learning to pace yourself is also an art. The trick is to run just below your aerobic threshold, or the place where you start to breathe heavily. When you do this, you will use fat stores rather than depleting your limited sugar stores. The average body has plenty of fat stored for long distances, and if you use this as a source rather than sugar, you can run much longer.

Learning Good Form and Pacing Yourself Are Essential Distance Running Skills

You don't have to be fast. But you'd better be fearless.

The Tarahumara Indians can run up to 300 miles at a time without stopping. Also known as the Rarámuri or running people, they have honed the ability to run over treacherous terrain without sophisticated running shoes. A champion runner once ran 435 miles nonstop.The legend of this isolated tribe is shrouded in mystery because they live in solitude. The Tarahumara live deep within the Copper Canyons in Mexico, and are intensely secretive and wary of strangers. They stay away from the outside world, and lead independent and simple lives

A Glimpse at the Tarahumara

As the world's best runners, the Tarahumara Indians leave no tracks. They're light footed, run over invisible trails, and leave almost nothing by way of carbon footprint. They're a peaceful community with no sense of hatred, no depression, virtually disease-free, and have no incidence of cancer.The crime rate is non-existent. However, they aren't exactly moderate. The Tarahumara like to party, and their economy not only runs on doing favors for one another, but on beer.

Leaving No Tracks

At the heart of this ethos around running is the high-intensity and fast-paced game Rarájipari. The game consists of two balls and two teams, and the idea is to kick and chase your team's ball over the vast terrain. Games can last up to 48 hours and are part of the social fabric of the tribe. The game is a metaphor for life and endurance running, 'You never know how hard it will be. You never know how it will end. You can't control it. You can only adjust.'

The Endurance Game

Advertising and shoe companies will have you believe that it's all about the running gear, particularly the shoes. Here's the thing, this isn't under-researched.There have been loads of peer-reviewed studies on running shoes, and none of them can prove that high-tech shoes decrease injuries or increase performance. In fact, as running shoe technology is expanding, injuries are not coming down one iota. Running-related injuries remain exceedingly high. Every year 65%-80% of runners suffer from injuries, and it's not just beginners, but seasoned athletes.

Better Shoes But More Injuries

For most runners, wearing a shoe is not unlike wearing a plaster cast around the foot. Like a cast, a shoe inhibits movement and causes the muscles in the foot to lose strength. Because of this imbalance, the rest of the body has extra stress on other muscles and joints, and the risk of injury increases.Shoes also harm your good form. Because they are so cushioned, runners can’t feel the discomfort from harmful impacts on the ground as they run. This may cause them to adopt poor running gait, making them more prone to injury. Running barefoot allows the body to adapt to a better running gait.

Those Nike Shoes Are Bad For You

Some of the best conditioned runners in the best shoes that money can buy are suffering from everything from shin splints, to Achilles heels, to plantar fasciitis. Runners wearing top-of-the-range shoes are 123% more likely to get injured.  We have a greater sense of foot control with less cushioning. This is because our feet naturally seek out stability, so if we expect a cushioned landing, we preempt this and overcompensate. Instead of creating thicker shoes with more cushioning, we need to be making them thinner.

Comfortable, Cushioned Shoes Are The Cause Of Injury

Running barefoot is much better for your feet. Our bodies have many evolutionary traits that help us run. Your feet also have natural gifts that are hindered by running shoes.Modern running shoes stabilize the foot too well. When we run, our foot rolls inward, which is called pronation. This acts as a shock absorber for our lower leg. Unfortunately, we blamed pronation for a common ailment called runner’s knee. Because of this, pronation-alleviation shoes flooded the market, though only 3% of people have a medical need for such shoes.

Dumping the Running Shoes and Running Barefoot 

People hate running, because they've lost the sense of freedom, joy, and glee that it brings. If we look towards children for inspiration, we see this mindset in action. Children run all the time; we tell them to slow down and to take it easy. We reign them in. The Tarahumara never slow down or take it easy; they run because they're inspired and love it. They run with a sense of wonder and ecstasy.

Be Like Children

Ultrarunning is a pretty pure sport because there's no money or real fame in it. Hence, people who run long distances do it because they can't help themselves.There are two goddesses in your heart. There's The Goddess of Wisdom and the Goddess of Wealth. Everyone thinks they need to get wealth first, and wisdom will come. So they concern themselves with chasing money. But they have it backwards. You have to give your heart to the Goddess of Wisdom, give her all your love and attention, and the Goddess of Wealth will become jealous, and follow you.Ask nothing from your running.

Running Without A Cause

When you run on the earth and run with the earth, you can run forever.

The beginner's guide to running, with some simple steps and advice for sticking to your running routine

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Books

leadershipandmanagement

Leadership & Management

personaldevelopment

Personal Development

How To Start a Running Habit

Our bodies can run forever. But Science won't tell you that.

Recounts the author's experiences with the reclusive Tarahumara Indians, whose techniques allow them to run long distances with ease, and describes his training for a fifty-mile race with the tribe and a number of ultramarathoners.

NATIONAL BESTSELLER • The astonishing and hugely entertaining story that completely changed the way we run. An epic adventure that began with one simple question: Why does my foot hurt? “Equal parts quest, physiology treatise, and running history.... The climactic race reads like a sprint.... It simply makes you want to run.” —Outside Magazine Isolated by Mexico's deadly Copper Canyons, the blissful Tarahumara Indians have honed the ability to run hundreds of miles without rest or injury. In a riveting narrative, award-winning journalist and often-injured runner Christopher McDougall sets out to discover their secrets. In the process, he takes his readers from science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultra-runners are pushing their bodies to the limit, and, finally, to a climactic race in the Copper Canyons that pits America’s best ultra-runners against the tribe. McDougall’s incredible story will not only engage your mind but inspire your body when you realize that you, indeed all of us, were born to run. Look for Born to Run 2, coming in December!

Christopher McDougall is an American author and journalist best known for his 2009 best-selling book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. He has also written for Esquire, The New York Times Magazine, Outside, Men's Journal, and New York, and was a contributing editor for Men's Health.McDougall is a 1985 graduate of Harvard University. He spent three years as a foreign correspondent for the Associated Press, covering civil wars in Rwanda and Angola.

Christopher McDougall

Born to Run

A new term, “exercise guilt,” has cropped up in the past few years to capture the disappointment we feel when our fitness goals go unmet. When we fall short, we get dispirited and are less likely to exercise at all, putting us at risk for a host of destructive physical and psychic effects, which compromise high performance. Like any unmet goal we set for ourselves, it’s helpful to ask, is this guilt the result of falling short or shooting too long?

Exercise Guilt: When We Could Not Work Out And Feel Guilty About It

Many people have failed to distinguish the difference between “movement” and that dreaded word “exercise.”“Movement,” is an all-encompassing term that includes both fitness and the general physical activity we participate in day-to-day whereas “exercise” is is planned and structured training.

Movement Vs Exercise

The American Heart Association now advocates for 10 minutes — yes, only 10 minutes — of movement a day. When we break the term down in this way, it becomes clear that most of us may be closer to our goals than we think.The transition into the post-pandemic world is a perfect time for young professionals — and anyone, really — to rethink their health habits and shed the “exercise guilt” they may be feeling. It’s time to recalibrate our routines to a moderate pace and place.

Just 10 Minutes

Sedentary: This inactive lifestyle is categorized by too little movement due to excessive physical lethargy. Sedentary comes with health risks like obesity, type II diabetes, and heart disease. Sensible: The science says that this space is the best place, and it’s not that hard to get here. We don’t have to exercise obsessively to be healthy. Sometimes “sensible” is the best you should do.Superfluous: As opposed to excessive lethargy, this is excessive activity. Too much exercise can lead to depression, injury, and compromised immunity.

The Movement Curve: Don't Be Sedentary

A new term, “exercise guilt,” has cropped up in the past few years to capture the disappointment we feel when our fitness goals go unmet. When we fall short, we get dispirited and are less likely to exercise at all, putting us at risk for a host of destructive physical and psychic effects, which compromise high performance. Like any unmet goal we set for ourselves, it’s helpful to ask, is this guilt the result of falling short or shooting too long? A part of the problem is that many people have failed to distinguish the difference between “movement” and that dreaded word “exercise.” “Movement,” is an all-encompassing term that includes both fitness and the general physical activity we participate in day-to-day whereas “exercise” is is planned and structured training. The American Heart Association now advocates for 10 minutes — yes, only 10 minutes — of movement a day. When we break the term down in this way, it becomes clear that most of us may be closer to our goals than we think. The transition into the post-pandemic world is a perfect time for young professionals — and anyone, really — to rethink their health habits and shed the “exercise guilt” they may be feeling. It’s time to recalibrate our routines to a moderate pace and place.

Understand yourself and those around you.

psychology

Psychology

“Exercise Guilt” Is Real — But It Shouldn’t Be

Being "outdoorsy" can stir up images of big beautiful national parks, snowy slopes or lush, green forests. But smaller moments in nature, like walking my dog around the neighbourhood or even listening to rain sounds playlist while falling asleep, have been just as valuable — and don't require the time, money or physical mobility of a big trip.Nature has enormous emotional and cognitive benefits on people "including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.

Going Out In Nature Is Great

<ul><li>Getting your daily dose of nature is vital to your well-being.</li><li>Getting your daily dose of nature is vital to your well-being, says Ming Kuo, who runs the Landscape and Human Health Lab at the University of Illinois Urbana-Champaign.</li><li>Nature helps our mental muscles relax and recover, and our immune systems need it, too.</li></ul>

Think of Time in Nature As A "Multivitamin" — It's Best to Take It Every Day

<ul><li>Find a crew who enjoys the same activities you do. This helps you stay safe in more remote areas. There are numerous online events and groups to check and start your hiking trips with like-minded people.</li><li>You don't have to be outdoors to experience nature's wonder.</li><li>Enjoy natural scents with an aromatherapy diffuser or open a window to get some fresh air. Enjoy a game like #FindThatLizard on Twitter and Instagram to see a camouflaged lizard in its natural environment.</li></ul>

How To Start

Enjoying the outdoors can look like anything from walking the dog to celebrating Indigenous culture — you don't have to hike the tallest mountain peaks or go camping to love nature. Learn how to find your footing in nature in a way that works best for you.

mindfulness

Mindfulness

There's no one way to enjoy nature. How to find what works for you and get outside : Life Kit

People have been practising mindfulness for thousands of years. Mindfulness was popularised in the East by religious and spiritual institutions. The popularity of mindfulness in the West is rooted in Buddhist and Hindu traditions and can be traced to particular people and secular institutions.

The History of Mindfulness

Hinduism is widely considered to be the oldest religion in the world. It initially arose as a synthesis of many religious traditions around the historical region that now makes up India. Then, in the 1800s, British writers started calling Vedic traditions Hinduism. The earliest traditions, which have since been incorporated into Hinduism, arose more than 4,000 years ago in the Indus Valley- now Pakistan. These religious traditions continued to develop in Vedic writings 2,500-3,500 years ago, including rituals and the worship of gods common to modern-day Hinduism.

A Brief History of Hinduism

Buddhism was founded around 400-500 B.C.E. by Siddhartha Gautama, who became referred to as the Buddha. Since the Buddha's lifetime, it has split into several different traditions, including Theravada Buddhism and Zen Buddhism. Buddhism and Hinduism share many commonalities. One is they're both concerned with the concept of dharma - a way of life that is in harmony with the universe's natural order. Mindfulness (Sati) is considered to be the first step towards enlightenment.

A Short History of Buddhism

Some mindfulness meditation practices, such as the body scan, are very similar to yoga as they both involve awareness of one’s body. The origin of yoga coincides with the origin of Hinduism, and the recent rise of yoga’s popularity in the West coincides with the rise of mindfulness. This underscores the intertwined nature of Buddhism, Hinduism, mindfulness, and yoga.

How Mindfulness Relates to Yoga

Jon Kabat-Zinn was the biggest influence on bringing mindfulness from the East to the West. Kabat-Zinn founded the Center for Mindfulness at the University of Massachusetts Medical School and the Oasis Institute for Mindfulness-Based Professional Education and Training. Here, he developed his Mindfulness-Based Stress Reduction (MBSR) program. Kabat-Zinn learned about and studied mindfulness under several Buddhist teachers, including Thich Nhat Hanh, which gave him an Eastern foundation in mindfulness that he integrated with Western science.

How Mindfulness Moved From East to West

Mindfulness plays an important role in the greater field of psychology and positive psychology. Mindfulness has become a tool for any practitioner’s toolbox. Mindfulness-Based Cognitive Therapy (MBCT) and Mindfulness-Based Stress Reduction (MBSR) are used to treat a variety of patients. Mindfulness meditation is also used to increase an individual's level of well-being.

Mindfulness’ Role in (Positive) Psychology

<ul><li>Mindfulness could be a yoga practice that involves mindfulness</li><li>It might involve setting aside time for mindfulness meditation sessions</li><li>It could involve practising mindfulness during everyday activities, such as washing dishes.</li></ul> Very few mindfulness traditions are based on restricting their teachings to an exclusive group. Therefore the versatility of mindfulness is the key part of the philosophy of mindfulness, whether it is practised religiously or in a secular matter.

Mindfulness Practice and Philosophy

Mindfulness' roots reach deep into Buddhism, religion, psychology, and philosophy. Here you'll find a complete history of mindfulness.

philosophy

Philosophy

religionandspirituality

Religion & Spirituality

meditation

Meditation

History of Mindfulness: From East to West and Religion to Science

Many men don't even want ot work hard. They will return home after 9-5 job and sit before the TV and waste their whole night.

Why men are unattractive?

Men look their best when they are at 10% body fat. At 10% body fat males are at their peak attractiveness. Also I am not talking about being skinny. I am talking about having a fit body and 10% body fat. Having 10% body fat also has many other benefits

Suitable body fat % for men

Men store fat in their belly, chin, face, love handles. Exactly where it is not needed. And since majority men are fat so most men are unattractive.

Fat storage

Men now sit on their desks all day, eat shit food, do not exercise, watch netflix all day. All these reasons have led to increase in estrogen levels in men and decrease in testosterone levels in men which have made modern men unattractive to women.

Estrogen levels going up in males

Beautiful women even have higher standards for dating since they sit on the top of the social hierarchy. That's why they only chase after the high value guys. Since most men are not high value guys so elite girls don't even think of them

Beautiful women  actually find only 1% men attractive 

The dating world is a fierce competition. Only the top level guys survive. Your information about this sort of stuff should be high so you must check out the website for more information. It will even tell you what you should do to get to that top 10% of men whom women chase.<a href="https://selfdevelopmentfreak.blogspot.com/2022/04/90-of-men-are-unattractive-learn-why.html">Learn more</a>

The dating world is a fierce competition 

The dating world is fierce. Learn what you should do in order to win that competition 

loveandrelationships

Love & Relationships

90% of men are unattractive: learn why

A slimmer physique, improved cardiovascular health, maybe even the ability to turn heads in that bathing suit you’ve been dying to get into?But have you thought about what exercise is doing for your brain?Numerous studies have proven that exercise, particularly the kind that gets your heart pumping, has a whole host of positive effects on the brain, even to the point of enhancing its structure. Here are just five of the ways exercise improves your already miraculous brain.

When you think of exercising more, what trade-offs come to mind?

Exercise stimulates a rich concoction of feel-good chemicals in the brain, including dopamine, serotonin, endocannabinoids, and norepinephrine, according to the American Psychological Association (apa.org), each of which has different roles in managing stress, enhancing feelings of wellbeing, and promoting an active interest in life. If that wasn’t enough, exercise increases the number of dopamine receptors in the brain, meaning not only is your brain producing more of these happy chemicals, but it’s also better at enjoying them.

Exercise Turns Your Brain into a Pleasure Powerhouse

This would tell you the correlation of mental and physical well-being.

5 Incredible Ways Exercise Improves Brain Function

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!