{"id":16687,"date":"2024-10-22T07:39:00","date_gmt":"2024-10-22T15:39:00","guid":{"rendered":"https:\/\/www.scotthyoung.com\/blog\/?p=16687"},"modified":"2024-10-22T06:29:19","modified_gmt":"2024-10-22T14:29:19","slug":"what-i-learned-about-getting-in-shape-after-reading-13-books-this-month","status":"publish","type":"post","link":"https:\/\/www.scotthyoung.com\/blog\/2024\/10\/22\/what-i-learned-about-getting-in-shape-after-reading-13-books-this-month\/","title":{"rendered":"What I Learned About Getting in Shape After Reading 13 Books This Month"},"content":{"rendered":"

As I write this, I\u2019m wrapping up the first month of my year-long project to improve my foundations. This month was focused on fitness, where I concentrated on establishing a daily, thirty-minute exercise habit.<\/p>\n

Next week, I\u2019ll share an update on how my first month went. But today, I\u2019d like to focus on the other side of my year-long challenge: using each month to do a deep dive into the research and expert recommendations for each topic.<\/p>\n

To that end, I finished thirteen fitness-related books this month, including two textbooks.<\/span>1<\/sup><\/a><\/span> Below, I\u2019d like to give some of my takeaways, favorite recommendations and some notes on each book.<\/p>\n

The 1-Minute Summary of What I Learned<\/h2>\n

To summarize, in a few words, what I learned about fitness this month:<\/p>\n

\n

Regular exercise is essential for your health\u2014probably more so than you think!<\/strong><\/p>\n<\/blockquote>\n

Going from zero exercise to some has steeper benefits than going from some to a lot\u2026<\/p>\n

\u2026but outside of athletes and physical laborers, most of us are well below the threshold where benefits from increasing exercise plateau.<\/p>\n

\n

The recommended minimum of 150 minutes of weekly cardio and twice-weekly weight training is a good baseline (although even more would probably be better).<\/strong><\/p>\n<\/blockquote>\n

Cardio is probably most important for health and weight management. However, strength training has benefits you can\u2019t easily achieve through aerobic activities alone, so you should probably do that, too.<\/p>\n

Fortunately, the practical advice for exercise is largely uncontroversial. This meant I got to spend a lot of time reading fun and interesting books this month rather than trying to get to the bottom of endless debates.<\/span>2<\/sup><\/a><\/span><\/p>\n

Brief Notes on the 13 Books I Read<\/h2>\n

My favorite book was a re-read: Daniel Lieberman\u2019s, Exercised: Why Something We Never Evolved to Do is Both Healthy and Rewarding<\/em>. It\u2019s informative and hype-free while covering pretty much anything you\u2019d like to know. \u2028\u2028<\/p>\n

For someone who wants to be inspired to exercise, I recommend Peter Attia\u2019s Outlive: The Science and Art of Longevity<\/em>. It\u2019s an entertaining read and really sold me on why fitness is one of the best investments we can make, not just to live longer but to enjoy those added years.<\/p>\n

For a weird\/interesting\/fun read, my favorite was Christopher McDougall\u2019s book, Born to Run<\/em>, a.k.a. the book that convinced everyone to run in those weird-looking gecko shoes. It\u2019s a wild, gonzo adventure that\u2019s bizarre and exciting.<\/p>\n

Now, I\u2019ll turn to some notes from each book:<\/p>\n

1. American College of Sports Medicine\u2019s Complete Guide to Fitness and Health<\/a> edited by Barbara Bushman<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

I like reading textbooks when encountering a new field because they generally represent the expert consensus well and give you a baseline for evaluating more provocative claims in other works.<\/p>\n

This guide argues in favor of a four-component model to fitness: cardiovascular training, resistance training, flexibility and neuromuscular (a.k.a. stability and dexterity). The first two are important for overall health, and the latter two help you avoid injury and achieve all-round functional fitness.<\/p>\n

2. Exercised<\/a> by Daniel Lieberman<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

We never evolved to exercise. For almost all of human history, just getting enough calories to stay alive was effortful enough, so we wouldn\u2019t burn them without a good reason. Both hunter-gatherers and preindustrial farmers lived effortful lives, with physical activity levels much higher than the average today.<\/p>\n

Yet because additional physical activity was rarely necessary in the past, we didn\u2019t evolve mechanisms to encourage us to be active. Indeed, the tribespeople Lieberman encountered thought it was strange that he went running for no apparent reason, just to stay healthy.<\/p>\n

My favorite book of the month, Exercised<\/em> explains why exercise is helpful, and why we often struggle to stick to it.<\/p>\n

3. Finding Ultra<\/a> by Rich Roll<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

An alcoholic and former competitive swimmer, Roll finds redemption in endurance training and a vegan lifestyle. The journey is impressive, with Roll first pulling himself out of alcohol dependence, only to later realize as a middle-aged dad that his heart was pounding just getting up the stairs.<\/p>\n

Roll then transforms himself into an ultra-endurance athlete, culminating in completing five iron-distance triathlons in one week. This is definitely a good audiobook to listen to if you\u2019re thinking about calling it quits on a short run!<\/p>\n

4. National Strength and Conditioning Association\u2019s Essentials of Personal Training<\/a> edited by Jared Coburn and Moh Malek<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

This was the second textbook I read. I have no intention of becoming a trainer, but I figured a textbook that trainers use when studying for certification would have to give me some pretty good background knowledge for my own fitness.<\/p>\n

I found the discussion of the biological systems underpinning exercise fascinating. I had known vaguely about the difference between anaerobic and aerobic exercise, but it was interesting to see that spelled out in more biochemical detail. Compared with the ACSM textbook, I found the discussions about optimal training for particular aspects of fitness (aerobic, strength, plyometric) to be useful as well.<\/p>\n

5. What I Talk About When I Talk About Running<\/a> by Haruki Murakami<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

What I liked most about this book was how ordinary Murakami\u2019s motivations for running were. In his mid-thirties, he quit running a jazz club and switched to writing novels. Realizing his work was now much more sedentary, and he couldn\u2019t keep off the weight, he started running. In the decades since, he\u2019s run a marathon almost every year.<\/p>\n

Murakami is quite clear about not trying to turn other people onto running. But, in doing so, I found his observations about running to be perhaps more inspiring than fitness gurus who scold you for not exercising enough.<\/p>\n

6. Bigger Leaner Stronger<\/a> by Michael Matthews<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

This book came up again and again in my research. Matthews has definitely cornered the market for people looking for a book about how to get shredded.<\/p>\n

In terms of the advice, it was hard to fault Matthews for much. His prescriptions regarding diet and exercise mostly agreed with what I had read elsewhere, and his practical strategy seems like it would work.\u2028\u2028<\/p>\n

This book didn\u2019t resonate with me as much as it might have, probably because my motivation for improving this foundation in my life is much more about health and functional fitness than achieving a desired body. With that said, I can also understand why looking good is a stronger motivator for many.<\/p>\n

7. The Story of the Human Body<\/a> by Daniel Lieberman<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

Lieberman argues that we suffer from a large range of \u201cmismatch diseases,\u201d disorders caused by our current environment being different from our ancestral environment. Some of these relate directly to fitness\u2014such as our sedentary lifestyles causing a range of health problems.<\/p>\n

But many of his other points were totally new to me. Lieberman argues persuasively that impacted wisdom teeth are largely a function of not enough chewy food during childhood, that flat arches are probably caused by shoes, and that lower back pain is at least partially due to our desire for comfy chairs and beds, resulting in weaker back muscles that make injury more likely.<\/p>\n

\n

8. Born to Run<\/a> by Christopher McDougall<\/h2>\n<\/div>\n
\n
\"This<\/figure>\n<\/div>\n

Born to Run<\/em> is a delightfully weird book. Jumping back and forth between tales of lone gringo hermits running through the Mexican countryside, a tribe of superhuman endurance runners, and the evils of the running-shoe-industrial complex, McDougall never fails to entertain.<\/p>\n

I greatly enjoyed the book, although I also think reading it might have jinxed me, as it was around the time I was finishing it that my knee started to hurt a little after my runs. (It seems fine now.) I found the deep dive into ultrarunning to be fascinating, even if I don\u2019t think I\u2019m going to ditch my shoes for those gecko-sandals anytime soon.<\/p>\n

9. The Health Habit<\/a> by Amantha Imber<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

Since the actual recommendations for fitness are pretty straightforward (and, quite frankly, somewhat boring), it seemed prudent to read more about the behavioral psychology of getting and staying in shape. Imber\u2019s book summarizes relevant psychology related to being healthier (Imber discusses diet and sleep, in addition to exercise).<\/p>\n

From this book, I learned that studies show that giving yourself a \u201chall pass,\u201d or permission to skip a day once or twice per week, improves long-term adherence to exercise, as does having a more flexible plan rather than a rigid one. These insights were important for me, since I tend to be stricter and more rigid when designing my own challenges.<\/p>\n

10. Starting Strength<\/a> by Mark Rippetoe<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

As I mentioned in my opening for this month, lifting weights has typically been my primary form of exercise. I\u2019ve done a lot of it over the years, but I\u2019ve also been wary about bad form potentially leading to injuries, particularly in the squat.<\/p>\n

Rippetoe\u2019s book isn\u2019t a good substitute for coaching, but his incredibly detailed discussion of the exact biomechanics of key barbell exercises was helpful for me as I go back to lifting weights more regularly. This book probably isn\u2019t for most people, but for the people it is for, it\u2019s helpful.<\/p>\n

11. Spark<\/a> by John Ratey<\/h2>\n
\n
\"\"
Version 1.0.0<\/figcaption><\/figure>\n<\/div>\n

Ratey, a psychiatrist specializing in ADHD, argues persuasively that training the body is best seen as a side effect, and the real motivation to exercise is training the brain.<\/p>\n

Ratey argues that regular exercise promotes learning and synaptogenesis, improves sleep, focuses the mind, and regulates hormones. He also contends that it can be used as a front-line treatment for depression and anxiety, as well as being a powerful auxiliary tool for dealing with ADHD.<\/p>\n

12. The Joy of Movement<\/a> by Kelly McGonigal<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

For fitness to last, it can\u2019t just be the far-off reward of good health that keeps us going. We\u2019re inherently short-sighted creatures, so sustaining the habit requires more than just benefits in the distant future; it requires rewards in the moment.<\/p>\n

McGonigal\u2019s book shares how fitness can make us happier. Part scientific how-to and part celebration of exercise, this book devotes chapters to the power of synchronization to form social bonds, music as an energizer, exercising in nature to uplift our mood, and endurance events to build self-efficacy.<\/p>\n

13. Outlive<\/a> by Peter Attia<\/h2>\n
\n
\"\"<\/figure>\n<\/div>\n

Attia is an engaging writer, so it\u2019s not surprising his book has remained on bestseller lists since its debut last year. While the focus of this book on longevity is not exclusively fitness (he also has sections on diet, sleep and emotional health), it\u2019s clear that fitness forms the core of Attia\u2019s prescription.<\/p>\n

Beyond the normal health-promoting advice to exercise, I found Attia\u2019s idea of the Centenarian Decathlon\u2014a list of physical activities you\u2019d like to be able to perform on your hundredth birthday\u2014to be a powerful reframing of the motivation for staying in shape. If declines in aerobic conditioning and strength occur by default with aging, then you shouldn\u2019t be training to do the things you want to do now; rather, you should train harder so you can still do them even when you\u2019re much older.<\/p>\n

The longevity space attracts a lot of quacks, but I think we can all agree that exercise is an important component to living longer and better.<\/p>\n

_ _ _<\/p>\n

That\u2019s it for my notes. Next week, I\u2019ll provide a more personal update, sharing how the first month\u2019s challenge went and my plans for the future.<\/p>\n","protected":false},"excerpt":{"rendered":"

As I write this, I\u2019m wrapping up the first month of my year-long project to improve my foundations. This month was focused on fitness, where I concentrated on establishing a daily, thirty-minute exercise habit. Next week, I\u2019ll share an update on how my first month went. But today, I\u2019d like to focus on the other […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[3],"tags":[],"class_list":{"0":"post-16687","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-personal-development","7":"entry"},"acf":[],"yoast_head":"\nWhat I Learned About Getting in Shape After Reading 13 Books This Month - Scott H Young<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.scotthyoung.com\/blog\/2024\/10\/22\/what-i-learned-about-getting-in-shape-after-reading-13-books-this-month\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What I Learned About Getting in Shape After Reading 13 Books This Month - Scott H Young\" \/>\n<meta property=\"og:description\" content=\"As I write this, I\u2019m wrapping up the first month of my year-long project to improve my foundations. 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