I sprinted today. It felt good dude. I want read more into this.

The crazy thing is that it DOES seem like I got an upper body workout.

(I think we should just do this once a week)

LONG REST PERIOD

MAX EFFORT

Fast twitch muscles or type 2 muscle fibers

Rest period between 100% effort sprints ranging anywhere between 8-15 seconds or more should be at least 5 minutes. It’s not a matter of whether you feel rested, it’s a matter of giving the mitochondria time to regenerate ATP.

Less than 30 minute workout

Warming is critical

Lunges, Side steps, hops.

Warmup is at 80% max. 90% and then 100%.

Structure of the workout

15 seconds of running

TWO MINUTES OF REST

Four to Five sprints. You can get up to 8 Sprints.

(.5 + 2) * 8 = 20 minutes

Form

Arms do have to work.

Strike below your hips. Don’t “pull” with your hamstring.

You have to use your arms. You will go faster.

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Alternative:

20 or 30 second sprint

4 minute rest between.

Ok. I have signed up for a gym again. After a four year hiatus.

I just couldn’t replace the gym. And I don’t want to look back and see that I wasted time.

I am excited dude. No pressure. Just spend time everyday pretty much being active. Different things on different days.

I want to get ripped. Build up the muscle. I am of the age where this needs to happen.

Holy shit – my cholesterol is NORMAL. My liver stuff is NORMAL.

Abstaining from booze did the trick. This is amazing.

I have some issues though.

Testostrone is low

Iron is low

A1C is high

Quick thoughts:

• Sprinting and stuff increases testostrone
• A1C has to be dropped quickly. Walking, lowering carbs. That’s it.
• Should I get a CGM too?

• This is a compound exercise.
• Increases TRT and stuff
• Sprint is a cool idea!
• Its a full body exercise basically.
• fast twitch muscle fiber vs. slow twitch
• henemen size principle
• Sprint interval training: 30 seconds and 4 minute break.
• This is great.

https://www.livestrong.com/article/510154-what-kind-of-physique-would-you-get-from-only-running-sprints/

Mentally calm. Why is the weight not shedding?

• No sleep.
• High stress
• Trying to do too many things.
• Let’s simplify, back to basics.

So, sleep well, cut down on the food, and go to the park. Just simplify.

Get back into running and listening the audio book. It was so much fun! I actually enjoy it.

Don’t worry about anything. Any other issues with the world. No one cares.

In December 2022, you made a commitment. You planned out the subsequent 2 years such that you could run the NY Marathon in 2024, and then cast your ballot in the election. What a great vision.

Do you want to run it? Absolutely man. I need to run this. The thought of running the marathon is grand.

I am going to run this. And I am going to prepare for it. That’s the only goal.

I really fucking hope I can loose some weight too man.

What hasnt worked

• Calorie counting. Tried it for a few years.

Current protocol

• 18 hours with NORMAL SIZED MEALS – this will be hard
• Limit the booze, sweets, coffee.
• Food is a primary concern. Keep it on your mind.

Relax – time is on your side

• Delay your appointments if you have to. You dont need to solve every problem immediately
• You are looking for long term, sustainable results.
• If you have failed at something in the past, dont worry, do it again!
  • I have SO MANY examples of this
  • Running is the most recent one.
    • Five years ago, you ran for the first time

So, just chill.

Vinegar, and especially apple cider vinegar, is good:

• Blood sugart control
• Blood pressure control
• Insulin sensitivity

How to use it:

• Salad dressing
• Drink it
• sauce
• pickling

Downsides:

• Tooth decay!
• digestive issues