I have accomplished a few things in 2022 regarding physical training. I need to improve my overall health and wellbeing. Because I am entering my 40th soon. I need to be well-prepared for the next life period both physical and mental health.
My starting line is:
- Cannot run 5K without fatigue and muscles soreness
- Hardly swing 8K kettlebell
There is no problem with them at all. However, I did not feel I was strong, energized during the day.
At the end of 2022:
- Finish a full marathon strong in five hours (Not a fast run but ok)
- 32K kettlebell swing, 10X10, 100 reps in total
- Feel stronger, resting heart rate less than 50 RPM
- Essential blood test numbers are good
Ok so? What does it mean? In retrospective, It means a ton to me
- Trust the process. Trust the training
- Do the work (train) and adjust along the way. Mine body gives me instant feedback
- Patience. Measure a progress in months, usually 3-6 months
- Do your own research. Read books about the subjects you want to master
I DO THE WORK AND I GAIN CONFIDENT. Whatever I got are the sideeffects (consequences) of WORKING/TRAINING.
Goal
Build the habits, learn skills that allow me to train as long as I am alive.
I do not set a goal of "being healthy." For many people, it is actual a wish that never comes true. In my mind, "being healthy" is the consequence of training properly.
Objectives
To move toward that goal (and never finish/accomplish), I need to dig deeper into the physical training. The information out there is overwhelming. There are millions of good guys trying to teach you how to train, how to have six packs, loose weight, …
I need good objectives to filter the signals from the noises.
Here they are:
- Simple. If it is not simple, it will not last.
- Train anywhere, anytime with minimal or none tools. If it depends on the gym, advanced technology equipements, it will not last.
- Short amount of time, 30 minutes should be good enough. Excepts for the running, it might be hours.
Focus Areas
I am not interested in body building or becoming an athlete. I train to be ready for whatever life offers me. That requires:
- Endurance
- Strength
- Nutrition (Food) and hydration
Endurance Training
There are some types of endurance. I use running to improve my endurance. I thought I just put on my shoes and ran. Well, I could but not too long and soon fatigue, injuries came.
I read a couple of books and listened to podcasts. I highly recommend the POSE method, by Dr. Romanov The Running Revolution (The link directly to Amazon, no affiliate).
Strength Training
Kettlebell training with books from StrongFirst founder Pavel Tsatsouline. Here are books I read (Links directly to Amazon, no affiliate)
- Kettlebell Simple & Sinister
- The Quick and The Dead: Total Training for the Advanced Minimalist
- The Naked Warrior: Master the Secrets of the super-Strong–Using Bodyweight Exercises Only
Nutrition (Food) and Hydration
I need to learn how to fuel my machine. There is no single answer to this question. However, there are things that work for me (at lease so far)
- Whole Food Plant Based diet and Fiber as detailed in the Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome.
- Fasting: Just mean that I need to allow my body to be in hungry mode.
It does not mean vegan. I eat all kinds of food with awareness. It is a journey with fun.
Hydration – Embrace the salt
2023
2023 will be fun. I am on the right direction. A few things I will focus on
- Faster. Slowly run faster
- More weight. Strength training is forever
- Breathing technique
Ok cool, so far so good. Now get back to the training. Wake up at 5AM and train.
