Dexa Scan Results for 2019 Shows 8 Percent Body Fat

I wrote about my Dexa scan results for 2017 and 2018 which showed that I had a body fat percentage of 9.6%, 9.5% respectively. At the time I was consistently doing CrossFit classes around 4-5 times a week and other accessory exercises or steady-state cardio the other days.

This year I leaned out a bit as well as feel and look stronger overall.

My routine has remained relatively the same with a few notable differences. I still do CrossFit workouts around 4-5 times a week, but will dedicate an extra 30-45 minutes to strength or skill-based exercises either before or after class. This could be anything from working on handstand walks or 5×5 squat, weighted pull-ups or another 10-15 minutes CrossFit WOD (workout of the day).

Intentional Training

I leaned out mainly because I consume slightly fewer calories than I burn and I’ve built more muscle up within the last year by focusing more on using heavier weights and compound movements as opposed to small muscle group workouts like bicep curls or using isolated exercise machines.

I rarely train specifically for aesthetic reasons. Every exercise I do is focused on a goal. For example, I will train my shoulders by doing shoulder presses so I can have a more stable lockout position for my overheat squats and be able to do more strict handstand pushups.

I will practice handstand walking for 10-15 minutes a few times a week or Turkish getups. By doing this you are getting better at the skill while training multiple muscle groups in your body.

Since Olympic weightlifting (clean, jerk and snatch) works out multiple muscle groups at the same time, practicing those movements will help you get physically stronger in your arms, legs, and core. A great bang for your buck!

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Sleep is the Ultimate Nootropic and Miracle Drug

Sleep is the Ultimate Nootropic and Miracle Drug

Diabetes, Alzheimers, obesity, heart disease, dementia, accidental death, depression, colds, flu’s and a multitude of other ailments can be healed or prevented by good sleep. You get better work done with more sleep. You are more creative. Yes, it takes time to sleep but the time you are awake is more efficient. Your workouts will be more effective. Your recovery from workouts will be more effective as well. People search for ways to improve their work using drugs like Adderall or caffeine mixed with MCT oil and butter. They take pre-workouts, salts, creatine, beta-alanine, and other random shit they don’t really know about to improve their workouts. They research and read about the latest and most effective “hack” when all you need is good restorative sleep.

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Why I Think Red Meat Is Good For You

Why I Think Red Meat Is Good For You

Despite headlines, there’s not much data that shows red meat is bad for you. Many people will point to observational studies that show a correlation between red meat and death. These studies group a large set of data and correlate those who report that they eat more red meat than usual tend to die at a faster rate than those who eat less meat. Even though correlation does NOT equal causation, It’s a pretty weak correlation. Here’s why:

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My Ulcerative Colitis Experiences

My Ulcerative Colitis Experiences

I now have been diagnosed with ulcerative colitis for over 15 years. It’s an inflammatory bowel disease where your immune system fails in some way and creates inflammation within your colon. For me its the lower part of the colon and rectum.

Sometimes I am in remission, a period where I have no symptoms, but most of the time I either have light symptoms with periods of heavy symptoms. Symptoms include bloating, bloody diarrhea, and mucus mixed with blood discharging instead of normal stools. During bad periods of a flare-up, you can end up going to the restroom 10 times a day or more.

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How Traveling Messes with My Sleep and Health and How to Fix it

How Traveling Messes with My Sleep and Health and How to Fix It

When I travel, I feel like it’s time to explore the city to the fullest. This means eating, drinking and getting terrible sleep. Just like I allow myself to have cheat days or weekends, I allow myself to cheat when I travel. This works for me because I don’t travel all the time but if I did, the poor exercise routine, diet, and sleep would ruin any gains I had from working out regularly.

So starting today, I’m making it a point to travel healthier, even if I don’t travel on the regular. This post is just a way for me to document this.

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How To Enjoy Alcohol and to Not Have it Affect your Sleep

How to Enjoy Alcohol and to Not Have it Affect Your Sleep

TLDR – 1 drink 3-4 hours before you sleep probably won’t affect you. 2 may not either but 2 may lead to 3 and that’s trouble. It also depends on how you “enjoy” alcohol. Basically, if you go to sleep feeling like you’ve drank that day or evening because you are slightly buzzed or recovering from a buzz you had earlier, the alcohol will affect your sleep quality

As humans, alcohol has been in our culture for thousands of years. It’s an effective social lubricant at parties and social gatherings. It provides us with some escapism when we need to temporarily forget about our problems and provides us with a sense of elation when we want to celebrate events. It also can be used to enhance the flavor of foods and your dining experiences.

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The Apple Watch V02 Max Accuracy

The Apple Watch V02 Max Accuracy

First of all, what is VO2 max and how do you measure your personal VO2 max? Here’s a quick FAQ on VO2 Max.

The only accurate way to measure VO2 max is to wear a face mask and actually measure the amount of oxygen flowing through the mask and to your lungs. Obviously, the Apple Watch doesn’t come with a face mask attachment you can connect via Bluetooth, yet. So how does Apple Watch measure V02 Max?

Apple watch uses a metric known as “Predicted V02 Max” and is based on your heart rate activity during exercise. Since the relationship of the heart rate and the VO2 max varies between everyone, it’s not a perfect indicator of your VO2 max, but with regular testing, you can see the trends of improvement or decline in relation to your own VO2 max baseline.

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