{"id":16728,"date":"2024-10-31T08:03:00","date_gmt":"2024-10-31T16:03:00","guid":{"rendered":"https:\/\/www.scotthyoung.com\/blog\/?p=16728"},"modified":"2024-10-30T13:25:10","modified_gmt":"2024-10-30T21:25:10","slug":"fitness-month-end-update","status":"publish","type":"post","link":"https:\/\/www.scotthyoung.com\/blog\/2024\/10\/31\/fitness-month-end-update\/","title":{"rendered":"Fitness &#8211; Month-End Update"},"content":{"rendered":"<p>As I write this, I\u2019m concluding the first month of my year-long foundations project.<span id='easy-footnote-1-16728' class='easy-footnote-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/www.scotthyoung.com\/blog\/2024\/10\/31\/fitness-month-end-update\/#easy-footnote-bottom-1-16728' title='Due to the challenge of publishing content live while also running a course, I\u2019m releasing these updates with a three-month delay. So I\u2019m writing this on July 31st, 2024, as I finish my first month, and publishing it at the end of October 2024, when students in my &lt;a href=&quot;https:\/\/join.ingeniumcourses.com\/foundations\/&quot;&gt;Foundations course&lt;\/a&gt; are wrapping up their first month. Hopefully, this approach will help me avoid the bias of reflecting on each foundation months after the fact.'><sup>1<\/sup><\/a><\/span> The first month\u2019s foundation was fitness.<\/p>\n<p>You can read my <a href=\"https:\/\/www.scotthyoung.com\/blog\/2024\/10\/01\/foundations-fitness-day-1\/\">opening update here<\/a> and my post covering <a href=\"https:\/\/www.scotthyoung.com\/blog\/2024\/10\/22\/what-i-learned-about-getting-in-shape-after-reading-13-books-this-month\/\">all the books I read this month here<\/a>. In this essay, I\u2019ll be focusing on how the first month went for me personally, as well as my long-term plans in the future.<\/p>\n<p>My wife and I also decided that we&#8217;d record some conversations about each month of the project as they progress. Feel free to watch on YouTube below, or <a href=\"https:\/\/www.scotthyoung.com\/blog\/podcast\/\">listen on my podcast<\/a>:<\/p>\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\">\n<div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Foundations Conversation - Month 1 Update: Fitness\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Hz0TTkDsC3M?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div>\n<\/figure>\n<h2 class=\"wp-block-heading\">Exercising Every Day for One Month<\/h2>\n<p>The keystone habit for this month was to do at least thirty minutes of daily exercise. I\u2019m happy to say that I was able to hit every day this month without exceptions.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"772\" height=\"1024\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-24-at-6.02.39\u202fPM-772x1024.png\" alt=\"\" class=\"wp-image-16730\" style=\"width:450px\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-24-at-6.02.39\u202fPM-772x1024.png 772w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-24-at-6.02.39\u202fPM-226x300.png 226w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-24-at-6.02.39\u202fPM-768x1019.png 768w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Screenshot-2024-10-24-at-6.02.39\u202fPM.png 1108w\" sizes=\"auto, (max-width: 772px) 100vw, 772px\" \/><\/figure>\n<\/div>\n<p>Perfect attendance is always nice to strive for, but it\u2019s also something you shouldn\u2019t beat yourself up about if you can\u2019t reach. It\u2019s far better to be the kind of person who misses a day and gets right back up the next day, than the kind of person who says they \u201cfailed\u201d and gives up due to a single misstep. Still, it was nice that nothing prevented me from being able to go every day.<\/p>\n<p>I had some worries about the 6 am workout slot, especially since I haven\u2019t been a consistent morning exerciser in the past. But now, a month in, I can see this is clearly the best habit for this stage of my life. My kids already wake up around this time, so it wasn\u2019t as if sleeping in was an option. Starting the day with a workout also dramatically reduces the amount of ad-hoc scheduling I need to do to fit it in later.<\/p>\n<p>In addition to hitting my basic daily workout goal, I also managed to balance my cardio and resistance training, another weakness of my previous approach. In the past, I\u2019ve tended to go through bouts of doing almost entirely weights to doing almost entirely cardio without enough balance between the two. But my plan of doing weights every third day (rotating through push\/pull\/legs) has worked out pretty well.<span id='easy-footnote-2-16728' class='easy-footnote-margin-adjust'><\/span><span class='easy-footnote'><a href='https:\/\/www.scotthyoung.com\/blog\/2024\/10\/31\/fitness-month-end-update\/#easy-footnote-bottom-2-16728' title='There is some research arguing that training gains from a balanced approach are sometimes suboptimal, particularly for strength gains. However, given that my main aims are health-related rather than athletic achievement, I\u2019m fine if my level of cardio slows my strength gains, given the health benefits of a more rounded fitness profile.'><sup>2<\/sup><\/a><\/span><\/p>\n<h2 class=\"wp-block-heading\">Side Effects of the Fitness Focus<\/h2>\n<p>In addition to the central aims of the month: reading a lot of books, plus sticking to my minimum daily exercise commitment, I found there were a lot of spillover effects of my challenge.<\/p>\n<p>First, while my commitment was only to exercise for thirty minutes, putting it in my calendar daily meant that there were plenty of times I worked out more\u2014it just wasn\u2019t mandatory. I ran for quite a few of my cardio days for the month, and as my endurance went up, I found myself running longer just for fun. My longest run of the month was a little under 12km (7.5 miles)\u2014a distance I don\u2019t think I had run since I was a teenager.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Workout-more.jpg\" alt=\"\" class=\"wp-image-16736\" style=\"width:450px\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Workout-more.jpg 800w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Workout-more-300x225.jpg 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Workout-more-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<p>Second, I ended up walking a lot more. Again, it wasn\u2019t something I felt pressured to do; it just made sense. The weather was nice, and I had a lot of audiobooks to get through for research, so I started walking to work instead of taking the train. My average daily step count was around 17,000. I don\u2019t have any specific plans to sustain that long-term, but it was a nice bonus.<\/p>\n<p>Third, I started eating healthier. While the dietary foundation isn\u2019t for a few months, it felt natural to eat a bit better and be more mindful of that during this month as well. I think it can sometimes be a mistake to <em>commit<\/em> to too much all at once. But sometimes, when you focus on one thing, you\u2019ll see multiple changes happening simultaneously, especially if they\u2019re encouraged by a similar mindset.<\/p>\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Fitness-leads-to-diet-sleep.jpg\" alt=\"\" class=\"wp-image-16737\" style=\"width:450px\" srcset=\"https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Fitness-leads-to-diet-sleep.jpg 800w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Fitness-leads-to-diet-sleep-300x225.jpg 300w, https:\/\/www.scotthyoung.com\/blog\/wp-content\/uploads\/2024\/10\/Fitness-leads-to-diet-sleep-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/figure>\n<\/div>\n<p>The major cost of my fitness habit seems to be needing to go to sleep a bit earlier. I used to go to sleep between 10 and 11 pm, but now I\u2019m getting to sleep closer to 9:30 or 10 pm. It\u2019s not a bad trade-off overall, but I want to be aware of it, especially as I focus other months on relationships and spending time with friends or my wife.<\/p>\n<h2 class=\"wp-block-heading\">One-Month Results<\/h2>\n<p>My concrete outcomes for the month (as opposed to behavioral change), were relatively modest.<\/p>\n<p>I lost about 4 or 5 pounds, but I didn\u2019t do any body fat composition tests, so it\u2019s hard to know what the change in lean mass was. Given that my goal wasn\u2019t to lose weight, nor was I trying to reduce my food intake in any specific way, I consider it a nice bonus.<\/p>\n<p>My running endurance and speed went up modestly. But given the short duration of most runs, this wasn&#8217;t something I was optimizing for during training. Additionally, while I did make improvements in my strength, I would attribute almost all of that to the \u201cbeginner gains\u201d associated with starting a new lifting program.<\/p>\n<p>Subjectively, I feel fitter and healthier. I have more energy, and I\u2019m sleeping better. I think these are substantial effects, but I\u2019m also aware of the placebo effect in sudden changes like these, so I\u2019m hesitant to fully ascribe them to the exercise itself. Still, placebo or not, it\u2019s a good affirmation of why I wanted to strengthen this foundation in the first place.<\/p>\n<p>Ultimately, I\u2019m happy with the results, but I don\u2019t actually care so much about the short-term outcomes. The real test of this month\u2019s challenge isn\u2019t whether I can lose weight or get stronger in a short period of time but whether I can clearly see a bend in the long-term trend line of my overall fitness a year or two from now.<\/p>\n<h2 class=\"wp-block-heading\">Plans for the Long-Term<\/h2>\n<p>Overall, I like the morning exercise habit. I never thought I would be, but I guess I\u2019m now one of those guys who wakes up early to go running every day.<\/p>\n<p>My exercise habit feels fairly stable now, so I\u2019m not too worried about switching gears to the next foundation. But I\u2019m also aware that my fitness habit isn\u2019t at the point where I can totally relax and not worry about things slipping. One month is enough to make a change feel normal, but I\u2019ll probably need 6 to 12 months before it\u2019s so automatic that I could take a week off without worrying about it.<br \/>\u2028So my plan is to try to be strict about the daily rhythm for at least another few months, aiming to exercise each morning, even if I\u2019m on vacation or plan to do different physical activities later in the same day.<\/p>\n<p>Additionally, while I\u2019ve been enjoying outdoor runs, I\u2019m not sure they will continue as the weather worsens. While I know plenty of rain-or-shine runners here in Vancouver, I don\u2019t want to make my plan hinge on waking up at 5:45 am to run in the cold rain come January. So it may be that I switch to a treadmill or stationary bike at the gym those days to make it easier on myself.<\/p>\n<p>While the first month\u2019s foundation is officially done, the real test of whether the new changes worked will only be evident at the end of the year. Thus, I\u2019ll try to keep an update on this foundation and the others as I go into future months.<\/p>\n<p>Next week, I\u2019ll share my opening update for the next month\u2019s foundation\u2014productivity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As I write this, I\u2019m concluding the first month of my year-long foundations project. The first month\u2019s foundation was fitness. You can read my opening update here and my post covering all the books I read this month here. 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