I'm late to the party here, but thanks for this!
Pretty much. I'm not sure I totally buy into that it's much of an increase though. Or people would be dropping like flies.
I think the bigger issues is just being generally overweight. The percentage of overweight people is crazy, regardless of their jobs.
I'm 55 and not to be an old man and say "in the old days", but in the old days, when I was growing up. I knew ONE overweight person. Yeah, just one. It just wasn't common. Look at pics from the 1970's, and you just won't see a whole lot of overweight people.
Now? Everywhere I look. I'm sure more office workers have added to that, but that doesn't account for everyone.
I work in an elementary school. And I was sitting at lunch just looking around and thinking about it. Teachers are actually pretty active. Lots of walking around the classroom. Very little sit down time in an elementary school.
Me and two others are fit. Rest are all overweight. How did this happen?!
Ok, rant over. Just got me to thinking. :)
Really? And here I am trying to figure out how to live forever!
No, don't do that. Stress is bad for the heart too! lol
Good points! I should have remembered telemarketing, I actually did that for 3 years! But two years in office, covid let us do it from home.
I’m surprised to hear a phone for $100 referred to as cheap.
Fair point. That was the cheapest I could find one that did GPS, cam/vid, and have some apps on it. I do have a crappy flipphone for $30, but I found out that girls I date like to text. A lot. So texting/sending pics/vids was something I found I needed.
But yeah, my gf has a $1,000 iPhone. I'm like wtf! lol
Good to know. I may have to revisit this idea.
In your experience, is making your own bread cheaper than just buying bread? Or do you do it for the love of making your own bread?
I like the idea of it, but if it ends up being more expensive anyway, I don't really wanna do it. It's just so easy to buy a loaf of bread at the store.
But I also like the idea of making some tasty bread and mixing in some protein powder so I could have protein bread. lol
We need this in my city. I recently got a very inexpensive e-bike and it will be perfect for this. But they are just now putting in decent bike lanes here. And the drivers here pretty much hate on bikes pretty regularly. lol
Love this.
Note: this is an old text (2012) but I just stumbled into it and found it was still relevant.
Yep, and unfortunately it's gonna keep being relevant for a while yet.
I decided to run an experiment: I took a shirtless selfie and sent it to an AI program, along with a request to get into the shape of a college rowing athlete. Partly to test how the AI would respond, and partly to see what kind of results I’d get if I actually followed the routine it suggested.
I know that fitness isn’t just about how you look in a selfie, but fuck it, I'm vain and curious to see how far I can push myself. I plan to start this new routine after finishing my current 100-day AI workout challenge.
Attached is my selfie that I took 2 weeks ago for a different challenge. I promise I have pajama bottoms on! For context: I’m 6 feet tall, 175 lbs, and 55 years old. (And yes, I darken my beard.)
I'm including it for any older guys out there—if you’re around. We don't have to let age mean being overweight or out of shape. This is my "before" pic so that after I finish these experiments, we can have an "after."
I think we can still do what younger folks do when it comes to fitness, but we need to be a bit smarter and more determined about it.
Here is the reply I got from AI:
Based on your selfie, you appear to be in excellent physical shape for your age. Good job! You’ve got a great foundation to build on.
However, it's important to note that external appearances can't fully reflect internal health metrics such as cardiovascular health, flexibility, or joint health. That said, let’s work with what you’ve shared to help you reach your goal of being as fit as a college rower, with a comprehensive routine that balances rowing and weightlifting.
Weekly Training Schedule (Including Weightlifting and Daily Rowing Routine):
Monday:
Rowing - Steady-State Rowing
Row 10,000 meters at a moderate pace (approximately 60–70% of your maximum effort).
Focus on maintaining consistent stroke rate and technique.
Weightlifting - Lower Body Strength
Squats: 4 sets of 10 reps.
Deadlifts: 4 sets of 8 reps.
Leg Press: 3 sets of 12 reps.
Calf Raises: 3 sets of 15 reps.
Tuesday:
Rowing - Interval Training
8 × 500 meters with 2 minutes rest between intervals.
Aim for a pace faster than your steady-state rowing.
Weightlifting - Upper Body Strength
Bench Press: 4 sets of 10 reps.
Pull-Ups: 3 sets to failure.
Overhead Shoulder Press: 3 sets of 10 reps.
Bicep Curls: 3 sets of 15 reps.
Wednesday:
Rowing - Long Distance Rowing
Row 15,000 meters at a comfortable pace. Focus on endurance and maintaining proper form.
Weightlifting - Core and Back
Lat Pulldowns: 3 sets of 12 reps.
Seated Rows: 3 sets of 10 reps.
Russian Twists: 3 sets of 20 reps (each side).
Plank Holds: 3 sets of 1-minute holds.
Thursday:
Rowing - Pyramid Intervals
Row 250m, 500m, 750m, 1000m, then descend: 1000m, 750m, 500m, 250m.
Rest for 1 minute between each interval.
Weightlifting - Lower Body Power
Front Squats: 4 sets of 8 reps.
Lunges: 3 sets of 12 reps per leg.
Romanian Deadlifts: 3 sets of 10 reps.
Box Jumps: 3 sets of 10 reps.
Friday:
Rowing - Threshold Training
3 × 2000 meters with 5 minutes rest between sets.
Maintain a pace slightly below your 2000m race pace.
Weightlifting - Upper Body Power
Incline Bench Press: 4 sets of 8 reps.
Dumbbell Rows: 4 sets of 10 reps.
Tricep Dips: 3 sets of 12 reps.
Lateral Shoulder Raises: 3 sets of 12 reps.
Saturday:
Rowing - Race Simulation
Perform a 2000-meter time trial to assess progress.
Warm up thoroughly before the attempt and cool down afterward.
Weightlifting - Full Body Circuit
Kettlebell Swings: 3 sets of 15 reps.
Farmer’s Carry: 3 sets of 30 seconds.
Goblet Squats: 3 sets of 12 reps.
Push-Ups: 3 sets to failure.
Sunday:
Rest Day
Allow your body to recover fully.
Focus on nutrition, hydration, and rest.
Optionally engage in 30 minutes of yoga or gentle stretching to enhance recovery.
Additional Recommendations:
Technique: Proper rowing form is crucial to prevent injuries and maximize efficiency. Consider consulting a coach or utilizing instructional videos to refine your technique.
Recovery: Recovery is especially important as we age. Make sure you’re incorporating foam rolling, stretching, and getting quality sleep every night to help your muscles recover.
Nutrition: Maintain a balanced diet rich in proteins, complex carbs, and healthy fats to support your increased training volume.
Listen to Your Body: Although you appear to be in good shape for your age, it's critical to listen to any signals from your body that may indicate the need for rest or a lighter workout.
Before starting this program, it’s a good idea to consult with a healthcare professional to ensure it’s suitable for your specific needs and physical condition. Consistency and smart, well-rounded training will help you move closer to your goal of reaching the fitness level of a college rower while minimizing risk and maximizing progress.
