I don’t have to make a lot of changes, but I need to focus and be consistent.
I already exercise quite a bit but need to be more consistent, especially regarding Kettlebell training. I often slip into missing one or two sessions a week. Can’t afford to do that if I want to meet my goal and become stronger. Cycling can cause bone loss if not supplemented with regular weight training or plyometric activities.
Current
Cycling 2-3/ week for 100 miles
Qi Gong daily (except Sunday) for an hour
Kettlebell training 3X/Week
New
Add Non-exercise activity thermogenesis (NEAT). This will be a short amount of activity every hour. NEAT is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. Read more here. It can be a key factor in how the body maintains weight.
StrongFirst Grease the Groove. This is a proven way to increase energy expenditure, increase strength and skill. I’ll be doing 4-point planks, adding 3 and 2 point planks. 2 point planks are where you lift one arm and the opposite leg off the ground to increase the ability of the body to stabilize under unstable conditions. It causes a huge increase in the ability to maintain athletic stability. Low rep, low intensity but very frequently, every hour or two throughout the day, done daily.
Eating wise I’ll continue with my Paleo Mediterranean diet with an emphasis on fish/seafood and healthy fats, and reduced amounts of saturated fats.
Onward and downward.