Resistance Training: The Key to a Strong, Healthy Body at Any Age

Resistance Training: The Key to a Strong, Healthy Body at Any Age

Welcome to Effective Habits, a weekly newsletter where I share evidence-based strategies and tools to help you live a happy, healthy, and productive life.

Today at a Glance:

• The 1-1-1 Method

• Resistance Training for Time Efficiency, Body Composition, and Maximum Muscle Growth

• If You Try To Do Everything, You Won’t Do Anything

The 1-1-1 MethodSahil Bloom

Lights, Camera, ... Are you looking to improve your mental health through journaling, but struggle to stick with it? The 1-1-1 Method might be the solution you've been searching for! This simple technique involves writing down three points every evening: one win from the day, one point of tension or stress, and one point of gratitude. It only takes about 5 minutes and provides a structure to reflect on your progress, release tension, and focus on the things you're grateful for. Plus, to add an extra layer of commitment and accountability, you can create a group chat with others who are also trying to make journaling a habit.Action!

1. At the end of your day, open up your journal (or your favorite digital tool/app).

2. Write down one win from the day. Whether it’s big or small, it will allow you to appreciate your progress.

3. Write down one point of tension, anxiety, or stress. This is an opportunity to get those nagging thoughts out of your head and onto paper, which can be therapeutic.

4. Write down one point of gratitude. Reflect on the things in your life that you're thankful for, no matter how small or insignificant they may seem.

Resistance Training for Time Efficiency, Body Composition, and Maximum Muscle GrowthDr. Brad Shoenfeld & Dr. Rhonda Patrick

Lights, Camera, ... Dr. Brad Schoenfeld is a professor and expert in the field of exercise and sports nutrition, and has a background in competitive bodybuilding and coaching. In this podcast episode, he discusses the importance of resistance training for overall health, including muscle strength, bone density, and posture. He also explains that starting a resistance training routine earlier in life is better for muscle growth and maintaining muscle mass - but it is never too late to begin! People in their 80s and older still notice benefits, even if they have only recently incorporated resistance training into their daily lives. Dr. Schoenfeld also reveals how to get the most out of your strength training with the least time commitment - getting the most bang for your buck! Action!

• Start resistance training as early as possible and be consistent with it. Building muscle mass and bone density becomes more difficult, yet more important, as you age (think age-related frailty and osteoporosis).

• Include multi-joint exercises, such as pull-ups and squats, in your workouts to increase efficiency and maximize bone development.

• Work out each muscle with 4 sets per week for the minimal effective dose for muscle growth. The optimum for bodybuilders is between 10 to 20 sets per muscle per week.

• To optimize muscle adaptation, aim to stop a set of exercise 1 to 3 reps short of failure. Don't worry about the number of reps, weight used, or length of rest, as long as you challenge your muscles by the end of each set.

• Aim for 1.6 to 1.8 grams of protein per kilogram of bodyweight per day when doing resistance training (or around 2.2 g/kg/day when heavily exercising). Don't worry too much about timing, but make sure you consume the total daily target.

• Be recreationally active between workouts to improve blood flow and aid in recovery by optimizing the delivery of nutrients to damaged muscle fibers.

• Reduce muscle soreness by reducing the time spent on eccentric movements (lengthening of muscle under tension or generally lowering of weights).

• Pair agonist and antagonist muscles (e.g. biceps and triceps) into a superset workout to switch between sets without resting (or switch between upper and lower body).

If You Try To Do Everything, You Won’t Do AnythingRyan Holiday

Lights, Camera, ...We often feel the need to do everything ourselves, especially if we know how to do it well or have high standards for the task. However, it takes discipline to recognise that it is not always necessary or beneficial to do everything alone. Whether it's cleaning the house or preparing a presentation, it is important to remember that it is okay to ask for help or delegate tasks to others. Not only does this free up our time and energy for other, more important responsibilities, but it can also increase productivity and lead to a more successful and fulfilling life.Action!

• Say no to tasks or commitments that are not aligned with your goals or priorities.

• Automate routine tasks! Be it filters and folders for your email inbox, auto-schedule payments, digital task-flow automation through IFTTT, or automated investing through something like wealthfront.

• Collaborate with others and share tasks or responsibilities.

• Empower people to help you.

• Hire help, whether it be an accountant, cleaning service, or virtual assistant.

TOOL TIP

12ft Ladder: A free online tool that allows you to bypass paywalls on other websites (i.e. websites that ask for sign-in/subscriptions to access news or articles).

FUN FACT 

 The world’s coldest marathon is held in Yakutia, Siberia. 2022’s winner ran it in 3h 22m; the temperature was -54°C.

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Disclaimer: The information provided in this newsletter is for informational purposes only and is not intended as medical advice. Please consult a medical professional for advice, diagnosis, or treatment. We are not liable for any risks or issues that may arise from using this information.