I have a gym in my backyard that I’ve barely used for the past year.
Not one for excuses, but 2024 and 2025 were crazy busy for me. Lots of projects.
Here’s what’s wrong:
My projects kept me active the last few years, but my diet sucked. Somewhere in my mind I still think I can outwork a bad diet.
“You can’t exercise your way out of a bad diet.”
Mark Hyman
My biggest diet pitfalls were 1) my snack before dinner, often carbs and beer totalling 800-1000 calories, and 2) my snack before bedtime, which typically contained a lot of sugar.
The worse thing was that I started feeding my addiction to sugar again. I needed sweets, mostly cookies and candy bars.
Consequences
My weight went up by 15 pounds. I felt most of my aches were related to inflammation in my joints, spurred on by my increased intake of Gluten (I’ve been sensitive ever since Covid).
I also developed several aches in previous trouble areas and some new ones.
- Started developing arthritis in my hands.
- My shoulder issues returned.
- I developed a new knee pain.
- I threw out my back in Fall.
Even though I was active, my joints were stiff and my mobility as a result was limited. This happens when you don’t move through full range of motion.
What I’m doing about it.
Fortunately, I have Default Settings that my body can settle into rather quickly.
For my diet, I do the following:
- Intermittent Fast. This always works for me in cutting calories and feeling better. I don’t need to eat at breakfast so I don’t.
- High protein meals at Lunch and Dinner. 1/3 to half the meals will be protein. Some carbs and more fruit or vegetables.
- 3 pm snack of cheese, nuts and an apple. No added sugar.
- Cut out the high carbs (chips) at my snack before dinner and either skip the snack or eat mostly protein and fat. A Slim Jim, a cheese stick and a light beer are typical (400 calories).
- Cut out the sugar on bedtime snack and go to sugar free yogurt and fruit.
- Cut back the quantity of food based on where my weight is going.
The big difference between my eating habits in the Default Settings vs. the habits I developed over the past 2 years is the amount and quality of food and carbohydrates. I cut out nearly all added sugar – no more cookes – and I reduced gluten intake by a lot.
For my exercise:
For strength and mobility, I am starting with 2 strength training workout days per week, allowing plenty of recovery.
The workout includes
- 5 minute warm-up (Elliptical)
- 20 minutes of mobility work. (Younger Next Year Book exercises)
- 20 minutes of strength. Six Exercise movements, 3 sets each in Triset combination:
- Triset#1 – Squat, Bench Press (Dumbbells), Lat Pull Down
- Triset#2 – Deadlift, Shoulder Press (Dumbbells), Rows
Squats are done with low weight and a safety bar. I look to get a deep motion to start with and prop my heals with yardsticks to get there. My goal here is to loosen my hips up and get range of motion.
I’ll add some leg press after a few weeks for strength.
For cardio, I try to get 20 minutes of interval training on the Elliptical 3 days per week. It’s broken down in 5 minutes of warm-up, 10 minutes of intervals (6 intervals of 40 sec at 90% Target with rest) and 5 minutes of cool down.
The Results
After about 4 weeks, I am now in full swing with my plan. So far I am pleased.
- My shoulder and knee feel much better. I had shooting pains in my shoulder that have subsided. I’m shoulder pressing the same weight I used to.
- Arthritis in my hands is also better. I attribute that mostly to diet.
- My squats are getting deeper and my hips feel looser.
I sleep better. Without the sugar, I get real tired after a busy day. There’s no question that exercise takes energy out of me. I am definitely getting less done, but being winter, I have much less to do and I’m still acclimating to exercising, so I expect this to be temporary.
Only exercising 2.5 to 3 hours per week. For an active person, in decent shape, that’s all I need for now. I will add a leg day – 20 minutes just legs – in the near future.
Hope this helps someone.
Ron