Just received this comment from Scott M:
How’s it going? Wondering what your training frequency is like these days – still once every 5? Are you still doing mostly SS HIT with some old school weights thrown in? Still doing chaos training? How about diet – still paleo with carb cycling on workout days? or have you added safe starches? Also, how’s the HRV going?
Good to hear from you.
Thanks for the question Scott!
The short answer is: I’m not doing any of that, save for the dietary front.
The longer answer is that I’ve been mostly doing hand balancing and calisthenic work with rings and parallettes. Other than deadlifting and some weighted shoulder dislocates, I don’t do too much object manipulation (Save for when I play around with Movnat combos).
There are many reasons for this, but the main factor is that I’ve been lifting a long, long time and wanted to learn how to manipulate my body in space. Further, with the birth of my son, I can’t always grab a workout at the gym, in spite of working at one. When my days are crammed, I leave after my last client to go pick up my son, so having the parallettes at home to train while he plays is always an easy option. Plus, he thinks it is so cool.
Further, the HIT jihadists are just so damn annoying. For every level-headed practitioner of HIT there is a wake of believers flowing behind him. It’s a bit like Ghandi’s saying:
I like your Christ. I do not like your Christians; they are so unlike your Christ.
And since Efficient Exercise isn’t a “HIT gym” per se, I’m not required to toe the party line because there isn’t one. I can train however and train clients in a way that keeps them training and gets them results, safely. This happens to be very HIT influenced because they’re busy and want the largest bang for their buck.
An Ecological Worldview
So it’s both about wanting to try different things and because of all of the reading I’ve been doing. Given my education, I can argue for or against any approach, but I do like a more “wholistic” (intentional misspelling to emphasize “whole”) point of view. To take into account as many variables that may change the health and well being of a human animal. For a brief primer on human ecology, read this. Sounds familiar, no? All the way back in 1973, no less!
With that in mind, a real game-changer for me has been the book “Human Frontiers, Environments, and Diseases” by Tony McMichael. I originally read about this on Evfit.com, which belongs to Keith Thomas. Long (long!) story short, it’s an academic volume with accessible writing that manages to tie all of the strings together. While a “paleo” perspective is almost only about diet, an Ecological perspective accounts of every aspect of human interaction that can have a positive or negative effect on health or well being. I’m still digesting the book but so far it’s been a great read. You might not find it as such, but if you want a nice review see Keith’s here.
That said, it wasn’t this book that made me change my training: it was fatherhood. The deep components of my psyche that I didn’t know was altered or influenced by relatively benign aspects of my childhood bubbled up to the surface. For example, my father contracted gangrene in his leg during his late 20’s after an operation to remove a bone spur. Fortunately he still has his leg after some confident surgeons and cutting-edge (at the time) use of hyperbaric chambers to heal after the fact. That said, my father was not able to be particularly athletic as a result: hiking has been the long and short of his physical activity save for HIT. I didn’t realize how much this was kind of engrained until my son was born. I see him and I want to not just keep up with him, but I want him to be super-impressed by his father’s physical capability. Not making a weight go up and down, but what I can actually do with myself. It’s not a competition; I want to be the role model for his vitality, ya dig?
And that reminds me: how many old weightlifter do you know that aren’t fat or beat up? Not many. Correlation is not causation, and I can’t help but think that constant striving for an external variable to define “success” or “progress” might let the ego take the wheel and drive to injury sooner than later. I also can’t help but account for the longest lived cultures on Earth and how they don’t do any specific training, not generally. They have lifestyles that dictate lots of physical activity and they maintain their vitality through a huge lifespan. In fact a recent analysis showed that the variable that most correlated with the longevity of the Sardinia blue zone men was *drumroll*… physical activity. Not training, but “pastoralism,” grade of the terrain, and, distance traveled to a place of work. Not magic legumes, not red wine, not cheese, not a super-secret workout…physical activity!
This of course segues into diet, which as noted above really hasn’t changed. I typically fast 16 to 18 hours each day and then eat in the remaining window of the 24 hours. My work schedule dictates such, though I’ve been doing some form of IF for 7 years now so it’s really a lifestyle for me. My bodyweight has been within 2 pounds of 175lbs for 4 years now, which pegs me right at 12% body fat according to DEXA scan. I’ll see you at 11o.
Further, no counting of any macronutrient. Some days I’m basically a damned protein-chowing carnivore; others a raw vegan, others still an Inuit on a bobsled. Some days huge carbohydrate loads, others almost zilch. The foods remain the same though:
But for my internal calculus, they’re not regulars in my diet for this reason: are they giving me something I can’t get elsewhere? No. Do they pose potentially problematic components that I’d rather not have regularly? Yes. Ergo I avoid them. I’m not freaking out if the salad I bought came with croutons, or if the chili that’s available has some beans in it. I live in the real world and can control very little. But in my house, where I have control, it’s the above.
That calculus might not work for you; maybe you grew up loving legumes and just can’t think to get rid of them, nor do they cause you problems. Great! I came to this perspective through a Blue Zones perspective, so I’m certain legumes are generally fine. But I never liked legumes, so I don’t buy either side of the coin: yes they’re consumed regularly in these longevity cultures, but I don’t think they’re magic, AND they have potentially problematic compounds, but I don’t think they’ll kill you and they have good nutrition value if that’s your thing.
Oh, about HRV. I still use it, but not to track my workouts. I use it during my breath meditation to play with different breathing patterns and see how that changes my HRV. Great tech and once you know where you best benefit from a certain type of mindfulness practice (as measured by HRV), you can stop measuring. However, you might also see changes in your HRV in spite of the “known” breathing pattern because of life stressors. Still a good indicator, no longer use it for my training.
That’s a longish winding answer; I like bullet points so let’s do that:
- Currently I’m “training” 3 days per week with parallettes or rings (think GMB Fitness-type stuff) plus trap bar deadlifts
- And I’m “moving” 6 days per week (Movnat, hiking, yoga, the odd trail run[!])
- I do this because the activities are fun at fit the whole “ecological” paradigm without being silly. Plus they’re portable given my schedule. And my son thinks they’re great.
- I fast daily.
- I eat real food, avoiding problematic compounds without being dogmatic. I feel best on this form of eating.I don’t make fake fill-ins; if I want bread or ice cream, I eat bread or ice cream, not fucking “paleo bread” or “low carb ice cream.” Fuck that noise.
- Do the best you can given your circumstances; it’s more than enough. What matters is that it’s consistent. Consistent imperfection trumps inconsistent perfection. What, you thought the longest, healthiest, and leanest cultures on Earth count their macros? Aim for the “perfect” exercise stimuli? Fuck. No. They. Did. Not.
- Ironically, doing the above resembles magic when done for a long enough period of time.
In a strange turn of events, I’m going to leave the comments open on this one. Make me proud, Internets.