Month: July 2022

Day 113 of Year 8 Low-SOS Vegan Plan

EXERCISE:
* No jogging today b/c yesterday I dropped dumbbell on my toe 😫
* Lift lower body

WATER: (3) × (25) = 75 oz

EATS:
* frozen jackfruit
* leftover gorilla salad w/ romaine, arugula, quinoa, white beans, mushrooms, bell peppers, palm hearts, onion, tomatoes, guacamole, etc
* veggie sushi
* homemade oil-free bean dip w/ air-grilled corn tortilla strips
* red & green grapes
* air-popcorn & few jr. mints

SUN HAS SET

Cmmt: XL indicates uncommon extravagantly luscious food

Changing What Time You Exercise Can Help You Lose More Weight

July 25, 2022

“Here we show for the first time that for women, exercise during the morning reduces belly fat and blood pressure, whereas evening exercise in women increases upper body muscular strength, power, and endurance, and improves overall mood and nutritional satiety.”

“We also show that for men, evening exercise lowers blood pressure, the risk of heart disease, and feelings of fatigue, and burns more fat, compared to morning exercise.”

[…]

“Our study clearly demonstrates the benefits of both morning and evening multimodal (RISE = Resistence, Interval, Stretch, Endurance) exercise to improve cardiometabolic and mood health, as well as physical performance outcomes in women and men,” said Arciero.

But crucially, they also show that ETOD (Exercise Time Of Day) determines the strength of improvements in physical performance, body composition, cardiometabolic health, and mood.

For example, all female participants reduced their total body fat, abdominal and hip fat, and blood pressure over the trial, but these improvements were greater in morning-exercising women. Only evening-exercising men showed a decrease in their ratio of total to HDL cholesterol, blood pressure, respiratory exchange ratio, and carbohydrate oxidation, as fat became the preferred fuel source.

Read more at this link:

https://scitechdaily.com/changing-what-time-you-exercise-can-help-you-lose-more-weight/amp/

https://www.frontiersin.org/articles/10.3389/fphys.2022.893783/full

You need TWICE as much exercise as recommended to maximize lifespan

[Prioritize & make more time for it. I love I exercise!]

You need TWICE as much as exercise as recommended to maximize lifespan https://www.dailymail.co.uk/health/article-11169795/You-need-exercise-TWICE-guidelines-recommend-maximize-lifespan.html?ito=native_share_article-masthead

Day 112 of Year 8 Low-SOS Vegan Plan

EXERCISE:
* Jog outdoors 4.5k
* Lift biceps & triceps

WATER: (3) × (25) = 75 oz

EATS:
* gorilla salad w/ romaine, arugula, quinoa, white beans, mushrooms, bell peppers, palm hearts, onion, tomatoes, guacamole, etc
* cucumber, tomato & grilled onion sandwich on cracked sourdough toast
* coconut XL-donut
* frozen jackfruit

SUN HAS SET

Cmmt: XL indicates uncommon extravagantly luscious food

Day 109 of Year 8 Low-SOS Vegan Plan

EXERCISE:
* Jog outdoors 5k

WATER: (3) × (25) = 75 oz

EATS:
* oatmeal, granola, blueberries, fresh peach, sliced almonds, almond milk
* fresh veggie soup w/ broccoli, cauliflower, carrots, mushrooms, bell pepper, onion, brown rice noodles & sauerkraut
* sweet potato patty w/ guacamole
* fresh peach
* piece of Ezekiel toast w/ guacamole

SUN HAS SET

Cmmt: XL indicates uncommon extravagantly luscious food