Akira
Aki

Low time preference health and fitness | Coach | Husband | Dad

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Last Notes

2023-12-07 21:58:52 UTC

Exercise causes muscles to act like a sponge and take up Good Vibes, preventing its conversion to a neurotoxic agent implicated in depression.
Exercise to improve your strength, physique and mental health.

2023-11-14 13:15:09 UTC

The best way to preserve bone density later in life is axial loading during the teens and twenties - especially for preventing osteoporosis and osteopenia in women.
Dumbbells and deadlifts for daughters

2023-11-12 15:39:39 UTC

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PV☀️

2023-11-12 14:53:32 UTC

If you don’t want to be decrepit as you age, focus your training on things you will lose with age. Training things you will keep anyway is a waste of time.

2023-11-12 14:45:31 UTC

After the age of 40, you lose every year:
1% muscle size
2-4% muscle strength
8-10% muscle power
Not because of age but because of lack of training.
Get to the gym. It’s never too late.

2023-11-11 14:43:18 UTC

PV☀️ It’s a great day to exercise.

2023-06-06 15:01:30 UTC

I see many workout gurus online selling complicated programs for improving pull-ups. I’ll save you $. It’s simple:
1. Do pull-ups
2. Repeat step 1
If you can’t do a pull-up you’re running into a strength issue. No amount of other exercises targeting muscle endurance will solve the problem. Doing pull-ups become one rep max attempts triggering strength adaptations. You will eventually do a pull-up.
If you can do pull-ups, attempt more. Now you will be triggering muscle endurance adaptations and will be able to do more in a row.
Either way, follow the simple above rule.

2023-06-03 19:00:37 UTC

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That’s a great question. From what people tell me the drug makes you nauseous even when smelling food and they have to sometimes choke it down. May not be the ideal tool a bodybuilder would want to use for precision nutritional intake but it would be interesting to see.

2023-06-03 18:34:04 UTC

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Very true. Doing that will work wonders for most of the population. It’s hard to get folks to even consume 0.6g of protein/lb of body weight let alone 1g which would be ideal.
What’s strange about this stuff is that even with similar caloric/macronutrient intake and exercise regimen the weight loss tends to come from a greater loss in lean tissue after taking GLP-1 drugs compared to before at least anecdotally in clients. This part I don’t get.
If I could get people to choose the low time preference approach you point out rather than the easier but potentially dangerous way, I’d be happy but it’s hard to overcome the immediacy mindset combined with the influence of money and power behind these drugs. These are so popular now in my area that doctors have a specific section of their websites devoted to GLP-1 prescriptions.

2023-06-03 17:54:19 UTC

If you’re crashing in the afternoon after a hard workout in the morning, before changing anything about your nutrition or workout routine, take 5 minutes (even as little as 3 minutes) after the
workout and do some breath work to calm yourself down.
4 seconds in and 8 seconds out, box breathing, or any other method that calms you will work.

2023-06-03 17:44:55 UTC

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Only time will tell about the negative impacts of GLP-1 drugs but anecdotally I’m seeing and hearing of higher lean tissue loss to fat loss ratio when compared to non GLP-1 caloric restriction and I don’t know why. It’s especially alarming for older folks who may never get back that lean tissue.

2023-05-25 20:34:39 UTC

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Even if something you fear never occurs you end up suffering as if it did because you dreaded it’s possibility. And if the dreaded event occurs you end up suffering twice.

2023-05-25 18:17:35 UTC

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The wisest people I’ve met never try to teach or impart wisdom. Seems to me that it’s not because they’re trying to keep it a secret but because they know it can’t be passed on this way.

2023-05-25 15:48:01 UTC

Before adding any weight to compound lifts make sure you’re symmetrical in the movement.
Common signs of asymmetry: one elbow flaring on the bench, one knee wobbly/collapsing in or shifting weight to one side on the squat.
Fix the asymmetry before going under load or keep it light depending on how bad the asymmetry is.

2023-05-24 13:35:50 UTC

If your knees cave in during a squat you have weak glutes and your quads are trying to do the work. Fix the imbalance before putting yourself under any weight.

2023-05-24 13:20:40 UTC

Consume at least 0.6-1 gram of protein per pound of body weight per day. Ideally shoot for 1 g.
Front load protein intake during your first meal - consume at a minimum 25 grams. If you’re using plant-based protein the number is higher.

2023-05-16 18:50:56 UTC

Squats: do not let your knees collapse in during the decent. Push your knees out and push back with your glutes. Make sure your knees are tracking over your toes.
Go down until your upper thigh is parallel with the ground.
Once you get to parallel, explode up from the bottom of your squat with your hips. Your butt should not be the first thing that lifts up. Drive the elbows under the bar and keep your chest up to make sure this doesn’t happen.

2023-05-16 18:28:35 UTC

Squats: Don’t be weak with the initial lift off the rack. Take a full breath and power it up - it’s a confidence game.
- elbows should be under the bar with hands gripping the bar tight.
- take two steps back to set up for the lift. Anything more and you’re wasting your energy.
- take another full breath in and hold before lowering into the squat.
- your entire body should be tight at this point.
This is all before the actual squat.

2023-05-16 16:37:34 UTC

PV☀️ Consider moving your body today.

2023-05-15 14:18:27 UTC

PV☀️ Some days when you wake up and feel like crap are the days you set a PR. Don’t give up on your day. It could become the best day ever 💪

2023-05-15 13:13:10 UTC

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🤙💪

2023-05-09 14:31:38 UTC

PV☀️ No more negative self talk. I don’t care who you are, you’re a bad motherf’er. Don’t forget it.

2023-05-05 14:17:04 UTC

No amount of chalk will compensate for weak grip strength in the gym. Start carrying heavy things and hang from a pull-up bar for prolonged periods.

2023-05-05 13:33:13 UTC

PV☀️ Keep going, go crush the weekend 💪

2023-05-01 16:08:01 UTC

Don’t fall in love with workout gear - it’s just a means to an end whether it’s a fancy machine or a rusty old barbell. Focus instead on the process. The brand of equipment has little to do with your results. You can get strong, big, or fast with very little.

2023-05-01 15:41:52 UTC

PV☀️ You won’t find a pill better than exercise. And it’s available to you right now without a prescription.

2023-04-25 17:14:52 UTC

Generally before taking supplements consider finding out whether you need supplementing. The long term goal should be to get to a point where you don’t need daily supplementing. That said, supplementing can be a great short term tool depending on your situation.‬

2023-04-25 17:12:10 UTC

PV☀️ It’s a great day to exercise.

2023-04-19 15:47:48 UTC

When you’re lifting for strength the order of exercise matters. Do your complex movements like compound lifts that require technique, coordination, spacial awareness, speed and explosiveness at the beginning of your workout. You want to be fresh. Arm curls at the beginning is not the way to go.

2023-04-19 13:23:48 UTC

There are countless programs out there for strength or muscle hypertrophy that work especially for beginners and intermediate lifters. But the most important factor is consistency. The best program is the one you can adhere to long-term.
Whatever program you’re considering make sure you like it and that it fits with your life/schedule so you can stick with it.

2023-04-19 13:12:04 UTC

PV☀️ It’s never too late to start exercising no matter how old you are. There is never a point of no return - even 80 year olds can benefit. Whatever you’re doing today consider moving your body.

2023-04-14 17:36:38 UTC

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Always

2023-04-14 17:36:12 UTC

Take a low time preference approach when exercising. When you’re first starting out your muscles will go through a breakdown phase before they get stronger. It can take up to 8 weeks before you start noticing a meaningful difference in strength and size. Whatever you’re doing, pick a solid program and stick with it.

2023-04-14 17:32:10 UTC

PV☀️ Whatever you’re doing today go make it count.

2023-04-12 13:28:07 UTC

PV☀️ Consider moving your body today. Even walking for as little as 20 minutes a day can make a huge difference.

2023-04-10 18:40:17 UTC

Don’t deadlift with you weight on the balls of your feet. This is an injury weighting to happen as you’ll tend to pull the weight with your back without properly engaging your lower half causing immense pressure on your lumbar spine.
Your weight should be distributed to the middle of your feet or toward the rear. The idea is to push the earth away from you with your legs as you lift the bar up. You should feel like you’re falling backward but the bar should go up in a straight line.

2023-04-10 18:03:12 UTC

Deadlift tip:
To figure out the best stance pretend you’re about to perform a vertical jump with both feet on the ground. After you get your feet and body into position, look down and move you feet in slightly. Turn your toes out slightly if they aren’t already.
You can tinker with it a bit but this is generally your ideal starting position.

2023-04-10 15:23:36 UTC

PV☀️ Whatever you’re doing today consider taking time to exercise.

2023-04-05 14:51:53 UTC

PV☀️ Cherish every moment with your loved ones. You never know if this is the last time.

2023-03-30 13:54:04 UTC

Remember to breathe through your lifts. No matter what exercise or how heavy the weight. Holding your breath won’t do you any favors.

2023-03-30 13:04:25 UTC

PV☀️ Whichever diet or method of eating you’re using if you’re not exercising you’re missing the biggest part of the equation for transforming your body, healthspan and lifespan.

2023-03-29 15:31:52 UTC

The first sign of a cardiac event in many people isn’t always chest pain. More often it’s sudden death. The path to ASCVD can start as early as your 20s. It never hurts to get your labs done and stay vigilant.

2023-03-29 15:18:46 UTC

PV☀️ There’s no benefit in holding on to anger. It’ll only fester. Let it go.

2023-03-28 16:32:55 UTC

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ぽわ〜
I like the sound of it. Is it like PV?

2023-03-28 13:35:54 UTC

A good way to deal with stress: preparation and move your body.

2023-03-28 13:30:26 UTC

PV☀️ Whatever you’re doing today find some time to exercise and saturate your body with good vibes.

2023-03-27 19:27:58 UTC

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💯 There’s no secret diet or a method of eating that’s the best and the same goes with exercise.
Instead of finding the perfect workout just get out there. Don’t let perfect be the enemy of good. Just move.
Once you find your jam make it a part of your daily life like brushing your teeth.
While it’s great to draw inspiration from others, careful not to fall into the trap of comparing yourself. That road leads to nowhere.

2023-03-27 14:21:21 UTC

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I’d need more info but consider evaluating your food intake and timing and/or your workout and if you’re going RPE 9 or above whether you can still reach your goals by bringing down exertion to say 6-8.

2023-03-27 14:16:22 UTC

Lifting tip: Generally speaking you want to program your compound lifts (deadlift, squat or bench) at the beginning of the workout.

2023-03-27 13:22:28 UTC

If you can get through hard sets of squats or deadlifts first thing in the morning everything else you deal with throughout your day will seem easier.

2023-03-27 13:15:34 UTC

PV☀️ If you’re not exercising you’re missing out on the single biggest factor to transform your body and your life.

2023-03-27 13:08:48 UTC

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PV 🤙

2023-03-24 13:08:23 UTC

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No idea what this means but right back at ya!

2023-03-24 13:05:27 UTC

PV☀️ Whatever you’re doing or facing today, strength to you.

2023-03-23 16:23:00 UTC

Whatever diet or method of eating you’re employing you’ll do better the more you stay around the perimeter of the grocery store where you’ll find fresh foods your grandma would recognize, and avoid the isles with foods that require marketing.

2023-03-23 15:52:38 UTC

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PV🤙

2023-03-23 13:25:25 UTC

PV☀️ You can come back from anything. Don’t give up 🤙

2023-03-22 14:55:44 UTC

You can get bigger, faster, stronger with almost any diet. But you won’t get there without exercise.

2023-03-22 13:05:32 UTC

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PV🤙

2023-03-22 13:02:49 UTC

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Doesn’t get any better 🤙

2023-03-22 12:55:44 UTC

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Beautiful

2023-03-22 12:54:20 UTC

PV☀️ Confine yourself to the here and now and take it all in. It goes by fast.

2023-03-21 14:01:41 UTC

Hate the barbell. Go to war with it.
https://nostr.build/i/nostr.build_a48ed1f4511d77a270b78618681c784ad163959a7eec1236ca2938e16fb8231b.jpeg

2023-03-20 19:06:25 UTC

If you want to lift more create more tension throughout your body.
In a bench press:
Prior to the lift grab the bar and press your shoulder blades together as tight as you can.
It’s ok to arch your back - shortening the path the bar has to travel up will only help your lift.
Engage your lats for stabilization. Do some sets of lat pull downs prior to the lift to feel a slight pump and to prime your body.
When lifting, drive down with your legs and press your upper back and shoulders into the bench.
Always avoid flaring out your arms.

2023-03-19 16:15:13 UTC

If you’re new to exercise find something you like you can stick with long term. Forget about whether it’s the best workout. It doesn’t matter.
Don’t let perfect be the enemy of good. Just move.

2023-03-19 16:08:44 UTC

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PV🤙

2023-03-19 15:03:14 UTC

PV☀️ Hope you all have an amazing Sunday 🤙

2023-03-18 15:59:25 UTC

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PV🤙

2023-03-18 15:58:50 UTC

Lift weights and extend your health and lifespan.
Stack weights, stack days.

2023-03-18 15:47:53 UTC

If you don’t have a little feeling of dread before a workout, you’re probably not pushing yourself hard enough.

2023-03-18 12:59:13 UTC

PV☀️ Go crush your weekend 🤛

2023-03-18 04:26:07 UTC

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The Rolling Stones, Now! 1965

2023-03-17 16:09:19 UTC

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I wish I had this in my arsenal at the principal’s office back in the day.

2023-03-17 15:44:33 UTC

When it comes to gym equipment you definitely get what you pay for. It’s one thing to cheap out on storage racks but consider US steel especially for the things that matter and take a beating like barbells and power racks.

2023-03-17 14:25:17 UTC

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Your body will utilize every bit you give it. But muscles are limited in how much it can use at once. Any excess will be oxidized and used for energy. OMAD works great depending on your situation and what your goals are, especially if you’re focused on CR and weight loss and you’re otherwise adequately muscled. Wouldn’t recommend if your primary goal is to build lean tissue.
What will help is doing a DEXA before doing TRF. What I’ve seen is that people generally see that they lose weight/see more definition but the DEXA reveals often that a large portion of the loss consists of lean tissue.

2023-03-17 14:14:04 UTC

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PV🤙

2023-03-17 13:16:09 UTC

Generating proper tension in lifts:
Even for exercises like a pull-up, tension is key. Don’t put your legs back in a disengaged position.
Extend the legs and engage them with your glutes and keep your body tight as you pull up to the bar.

2023-03-17 13:08:43 UTC

Protein intake and protein absorption
Have a goal of consuming 1g of protein per pound of body weight per day especially if you’re exercising. If you’re 160lbs consume 160g of protein.
Muscle protein absorption is limited to around 40-50g per sitting. This means you need to consume 40g of protein 4 times throughout the day.
Don’t try to consume it all in one or two sittings as your body will process much of it for energy rather than for building muscle.

2023-03-17 13:02:52 UTC

PV☀️🤙The quality of your thoughts affects the quality of your life.
Go crush it out there today 🤛

2023-03-17 12:56:59 UTC

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Pretty sure he’s my guy at the local mid tier regional bank branch who’s curiously no longer returning my calls about my checking account.

2023-03-16 22:11:46 UTC

Tension is key when lifting.
For squats generate initial tension by pulling the weight down on your back and “bending the bar” around you in the standing position.
The weight as you squat should not all be on the lumbar spine. It should be distributed throughout the back. Tension will help with the distribution.

2023-03-16 21:26:51 UTC

Muscles are the largest and single most important sink for glucose.
Having larger and more metabolically healthy muscles is the difference between being able to tolerate glucose/maintain homeostasis and getting diabetes.

2023-03-16 04:06:13 UTC

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Interesting book in that it helped me understand the reasoning behind the predominant modern narrative concerning money and the financial system. But I don’t know enough about the subject to have any thoughts on the actual merits of the arguments in the book.

2023-03-15 15:52:12 UTC

PV☀️Get out there and make your future self proud.

2023-03-15 15:49:24 UTC

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PV🤙

2023-03-13 13:42:27 UTC

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PV 🤙

2023-03-13 13:25:32 UTC

PV☀️whether it’s a bank run or a training run go crush it out there today 🏃

2023-03-12 21:17:12 UTC

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That I understand

2023-03-12 18:04:20 UTC

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I don’t know what any of this means. Should I be stacking more sats?

2023-03-12 17:56:05 UTC

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Thank you for including the meme for those of us on the left side of the bell curve.
https://i.kym-cdn.com/entries/icons/original/000/035/645/cover4.jpg

2023-03-12 17:19:35 UTC

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Thanks for the ⚡️🙏

2023-03-12 16:59:21 UTC

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Maximum rate of oxygen you are able to consume during peak physical exertion. Measured in milliliters of oxygen consumed in a minute per kilogram of body weight.
If you can run 2 miles in 12 minutes, that puts you at a VO2 Max of around 60.

2023-03-12 16:37:32 UTC

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Awesome to see all the things Nostr folks are doing to get after it in the replies 💪💪

2023-03-12 16:32:57 UTC

Can’t keep saying this enough:
More muscle strength (muscle mass as proxy)
+
Increase in VO2 Max
=
Longer life and health span

2023-03-12 16:26:35 UTC

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Sounds like you’ve found your jam. The best routine is the one you can consistently stick with. If it’s working well for you keep going 💪

2023-03-12 15:14:09 UTC

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Just trying to help as many people as I can. Thanks for the support 🙏

2023-03-12 15:11:51 UTC

Generating Tension in the Deadlift:
When you first grab the bar, create the initial tension in the upper body by trying to bend the bar up into a U shape engaging your lats.
When standing up don’t think if it as pulling the weight up with your back. You are pushing the ground away hard with your feet using your legs/glutes by falling back. The bar is going straight up but you would fly backward without the weight.
When done properly you generate an incredible amount of tension between your hands which are holding the bar and your feet which are the only points of contact with the ground. You’ll be stronger at everything else you do.

2023-03-12 14:28:05 UTC

PV☀️ Go crush your Sunday 💪

2023-03-12 14:24:13 UTC

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PV 🤙

2023-03-11 19:18:53 UTC

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Other than your gainz at the gym.