The Top Takeaways from 2020 – Fitness Edition

Did you make a New Year’s resolution to get more fit in 2021? Well, this member’s only article will help you get in the best shape of your life. Here are the top lessons from our favorite fitness podcasts. Stay strong and live long Podcast Notes family.

Key Takeaways

  • Lose the ego and lower the weight to complete the full range of motion for movement
  • To get fit at home, buy some:
    • Home gym equipment: Barbells, dumbbells, adjustable bench 
    • Resistance bands
    • pull-up bar
    • Perform body-weight exercises
      • If those are too easy, move to one-leg or arm exercises (single leg squats, one-arm pushups, pistol squats)
  • Get your sleep:
    • One study put people on a diet and let one group get 6 hours of sleep while another got 8 hours of sleep, the results? 
    • The group that got only 6 hours of sleep lost twice as much muscle and half as much fat as the other group
  • Helpful fitness devices:
    • Oura– Wearable ring that has a sleep score, readiness score and a rem sleep tracker
    • Whoops measures HRV – Heart rate variability, which is a measure of your autonomic nervous system that is considered one of the best objective metrics for physical fitness and determining your body’s readiness to perform
    • Levels – tracks metabolic health and blood sugar – Ali called it “life-changing”
  • You DON’T need to eat after your workout. The “post-workout anabolic window” is a myth made up by the supplement industry to sell more protein powder.
  • Nobody “needs” a protein shake. The optimal amount of protein for athletic performance is ~0.6-0.8 grams per pound of body weight (for lean individuals). If you can’t hit that with food, then sure, use protein powder.

Did you set a New Year’s resolution to get more fit? Well, this member’s only article will help you get in the best shape of your life. Here are the top lessons from over a dozen fitness podcasts. Stay strong and live long Podcast Notes family.

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Notes By Alex Wiec

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