Nutrition and physical activity

Notes for future self.

• Muscle Up Breakdown: The Ultimate Step-by-Step Guide
  • https://www.youtube.com/watch?v=fkTiH6ZQkWw

Generally speaking, losing weight is very straightforward, you just need to:

• reduce food intake
• increase energy consumption

Reduce insulin and sugar levels in blood stream.

Exercise resistance and ambient physical activity

Having a few workout hours per week doesn't work to reduce fat percentage or change body composition. Turns out that to maximize exercise gains some sort of ambient physical activity throughout a day is required.

Physical inactivity causes exercise resistance of fat metabolism:

• https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP284169

Walking an hour a day works best to reduce fat:

• https://www.sciencedirect.com/science/article/abs/pii/S0091743506005172
• https://pubmed.ncbi.nlm.nih.gov/1152627/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761910/

How to reduce food intake

Eat less with time-restricted eating, also known as intermittent fasting:

• don't eat after 6pm/before 2pm
• one meal a day
• regular longer fasting periods (weekends, longer fasting)

Eat differently (a calorie is not a calorie):

• reduce carbs
• reduce seed oils
• increase vegetables
• increase meat, eggs, dairy and animal fat
• no ultra-processed food

How to increase energy consumption

• exercise regularly
  • walking on incline (15%, 4km, 5km/h)
  • kettle bell swings (16kg, 20 reps, 3 times)
  • farmers walk
• stair walking
  • 60/120 stairs a day
• short walk (~100m) after each meal