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My big goal for 2024?
To get my black belt in Brazilian jiujitsu. (As I shared in the last newsletter.)
And I’ve already run into challenges.
I’m currently in Playa Del Carmen. Mexico. And the class I’ve been going to is full of good people. But they tend to go way too hard during sparring.
While it feels good to push yourself, it leads to burn out or injuries for the majority of people. I know this from experience because this is the very reason why I’ve been training in BJJ (the abbreviation for Brazilian jiujitsu) but still don’t have my black belt.
So I’ve had to restructure my training to avoid the same mistakes that I made in the past.
Why am I sharing this with you?
This is another example of the principle of sustainability.
If you’ve seen my Masterclass, you know about the “10-Year Test.”
This test is just asking yourself: “Do I see myself doing this in 10 years?”
And if the answer is “no” then something needs to change.
So often, I hear from people who’re doing workouts that are causing joint aches & pains. Or even full-blown injuries.
The problem with this approach is that while you may get in better shape for the short-term, long-term you won’t be able to keep it up.
And if that’s the case, then why wait for the inevitable where you’re forced to stop exercising?
Instead, think long-term and make then necessary changes that will help you to be in shape 10 years from now.
This is the way to longevity!
So…is there anything you need to change with your current approach? Don’t wait. Change it now.
Your future self will thank you.
Here is your Unstoppable After 40 Friday Digest:
1. Sugar Vs Fat: Which one is worse and the effect on your body?
Multiple studies have found that if you’re overeating, saturated fat increases visceral fat (the worst kind of fat for your health) more than sugar.
In a 2018 study, researchers fed 38 overweight people 1000 calories more than what they were already eating for 3 weeks.
And the 38 people were divided into three different groups:
- 1000 calories of sugar
- 1000 calories of saturated fat
- 1000 calories of unsaturated fat
The result?
The group who ate 1000 extra calories from saturated fat developed insulin resistance and fatty liver faster than the other two groups who over ate unsaturated fat and sugar.
The take away?
If you’re overweight or obese, then watch your saturated fat intake as it’ll create insulin resistance faster than overeating sugar.
But the real answer is to cut calories until you’re losing weight!
And if you’re already losing weight then this isn’t relevant to you.
Keep up the great work.
Study Link: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7082640/
2. VO2Max: How to feel 10 years younger and protect your heart.
A high VO2 max can help you feel 10 years younger while protecting you from heart disease, the flu, and even cancer.
But most people don’t know the best way to train to raise it (or even what it is).
That’s why I recently recorded an entire episode on VO2 max, how to test it, and the best ways to train it.
But the short version is that you must include high-intensity interval training.
Multiple studies have shown that while Zone 2 cardio is important, HIIT is the hands-down best way to boost this important health metric.
While HIIT protocols like the 4×4 are popular, I’ve found that these are too intense for most of my clients. they end up hating interval training and vibing up on raising their VO2 max altogether.
So, I start beginners out on 30:90 intervals.
After a 5-10 minute warm-up at a moderate pace, you sprint for 30-seconds then recover at a slow pace for 90-seconds. Then repeat this 6 to 10 times.
But if you want all the details, then stay tunned to my VO2 max podcast episode coming soon.
3. How to build strength in the glutes while improving hip mobility and lower-back strength.
Want a killer abdominal exercise that you can do at home with no equipment? Oh, and it might help your back feel better while preventing injury?
Then try the bent-knee hollow body hold.
It works your abs isometrically. This means it can be a safer option if you have back pain (although you’ll have to experiment to see) and it can help protect against back injuries as well.
In fact, a meta-analysis on different exercise methods for back pain found that: “Isometric and motor control methods can effectively reduce pain and disability, with the isometric method reducing re-injury risk.”
How many sets and how long should you hold?
Try 1-3 sets of 30-60-second holds. Give it a try!
Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8910008/
Watch my video tutorial on LinkedIn or Twitter and learn the right way to do this exercise!
Legendary Life Coaching Client Highlight: Tim O.
Watch Tim’s Full Testimonial here.
Ever felt like age and injuries held you back?
Meet Tim, a 57-year-old senior engineer who used to be very active until he had kids and a busy career which led him to a whopping 232lbs at 40% body fat.
On top of that, Tim was battling a bad ankle, aching joints, and every morning was a struggle with back pain.
After 4 months, Tim:
- Lost 20lbs of fat and and said goodbye to that gut.
- Went from doing intermittent fasting with little results to following a flexible approach that fit his lifestyle and food preferences
- Went from zero to hero, exercising 3x per week despite prior injuries.
- Recovered his mobility and decreased joint pain through rehab training tailored to his aches, injuries, and age.
The cherry on top? Rocking confidence at his son’s graduation!
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life in 2024, click here for a strategy call.
Quote of the week:
Who are you trying to become this year? Which actions will reinforce that identity?— James Clear
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Until next week,
Ted Ryce
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
P.S. Thank you for being a subscriber.
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Email us at ted@legendarylifepodcast.com.
