I’m no stranger to spending the bulk of your time thinking about training, programming your training, planning your meals so that they support your training, modifying your training to affect your performance, and modifying your training to affect your body composition. I was an elite endurance athlete who dabbled extensively in strength training; I’ve been there. I’ve dug into the minutiae of it all. I’ve reveled in perfecting my post-workout and pre-workout nutrition. It’s fun, and a little addictive. And although I’m no longer concerned with that stuff for my own training, I know that many MDA readers care about it, so I try to keep up with the current research. Today’s edition of Dear Mark is all about training. Let’s dig in.
Today’s installment of Dear Mark covers two questions. In the first, a reader wonders whether or not all those mysterious omegas popping up lately are worth taking. Are omega-3s enough, or should we be supplementing with omega-5s, omega-7s, and omega-9s as well? Read on to find out. Then, I take on a question about exercise for a mostly sedentary 40-something whose only source of activity is a weekly jog. I give him a few pointers and direct him to some relevant literature. I expect if he follows my advice he’ll start putting on significant amounts of lean mass.
Pick at least one exercise to:
Grok the groove
Complete two cycles of the following, slowly:
2 Minute Plank
Complete, throughout the course of an hour-long walk:
20 Handstand Pushups
Climb Something, Twice
5 Short (30-ish meter) Sprints
Find Something Heavy to Carry for Seven Minutes
Complete six cycles for time:
15 Bodyweight Rows
15 Feet-Elevated Pushups