Do you even lift, bro?

The only thing I bought from last week’s Amazon Big Deal days is a scale. Not for food, but to check my body weight. I’ve been lifting weights consistently for about a year now, and I was curious to see if I’d gotten any heavier. Muscle weights more than fat, I’ve been told.

And drum roll please, since last October I’ve gained a grand total of two pounds. I’ve certainly gotten stronger compared to last year, but I guess I am not eating at an enough surplus to gain lots of weight. The laws of thermodynamics cannot be violated: burn more calories than you take in, you lose weight. Intake more calories than you burn, you gain weight. It seems I’m barely above maintenance.

Sugary foods doesn’t necessarily make one fat. If I give you only one sugar cube to eat everyday - and nothing else - you’re going to be skin on bones in a few weeks’ time. The problem with sugar is that it tends to be part of calorically dense foods. Think ice cream, or a can of non-diet soda. Therefore it’s super easy to overeat. Halloween is coming up soon. Parents ought to look up just how much calorie those tiny pieces of candy contain.

If I want to built muscle mass quickly, I have simply must eat more. But, I am okay with this two pound per year pace, honestly. Besides, the point of strength training for me isn’t hypertrophy: it’s for longevity. I want to be mobile and able as late into my twilight years as possible. There’s also correlation between small body mass and lifespan. Think of the people in Okinawa.

Getting too big is also cumbersome for flying. I’m always envious of tiny Asian women, where economy seating might as well be business class for them.

My exercise goal is to be as strong as possible for my current leanness.

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The lazy streets so undemanding.

Compounding small gains

What they don’t tell you about keeping a consistent weight training schedule is that you never feel 100%. Most of the time, at least one body part is slightly sore. And just when that soreness subsidies, it’s time to train that body part again! The only time you feel completely fine is when the training pauses for things like vacation. But then you don’t mentally feel good about pausing, afraid those hard-earned gains will all melt away in a few days of inactivity.

That’s obviously not how it works, but I did say it was psychological.

The gains are indeed hard-earned because contrary to expectations, it takes a bloody long time to put on muscle mass cleanly. (One can always stuff themself with as much calories as possible, but then they’d be putting on fat as well as muscle.) Those dramatic one year transformations you see on social media? (Or Kumail Nanjiani.) It’s totally steroids. Adding 30 pounds of muscle in 12 months - whilst keeping body leanness - is impossible without artificial medical assistance.

I’ve been lifting weights consistently for about six months (progressive overloading, and eating a crap ton of protein along the way) and only now do I see some tiny hypertrophy of the muscles. I’d be happy if I gain three pounds of muscle total by the end of 2024.

Of course, the aesthetic improvements are mere positive side effects to the main goal of strength training: longevity. I want to be agile, limber, capable for as long as possible, right into the golden years. The aesthetics will fade sooner or later anyways. The strength and muscles cultivated now will (hopefully) prevent me from taking a fall at 70, breaking a hip, and dying shortly after. (The mortality rate on the elderly after taking a fall is enormous.)

There are no shortcuts (unless it’s Ozempic). Anything worth doing takes a long time.

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Bright evening walks.

Control what you can

My parents recently purchased a brand-new 2024 Toyota RAV-4 (XLE hybrid trim). This is to be their forever car, one to use for the majority of their retirement period. Being a Toyota product, I have no reasons to suspect it won’t (at least) mechanically last for two plus decades. The key is to keep it meticulously serviced, by the book, at the dealership. I suspect a lot of reliability issues people experience with cars is due to not following the correct service schedule. A mere oil change at the local Jiffy Lube every six months isn’t going to cut it.

This is why I am leery about buying the typical used car. You can never be sure if scheduled maintenance is done by the book. It’s likely safe to bet that it hasn’t. Owners aren’t wont to pay for what they think is needless extras, such as brake inspection, or lubing the jams. Soon as that two-year free maintenance plan is over, that Toyota Corolla is back to oil changes on the driveway. The only used car I’ve ever bought was a Porsche 911 GT3, a six-figure specialty sports car that I can count on owners to be meticulous. That car came with a full dealer service history with all the print-outs.

So in support of it lasting more 20 years, my parents’ RAV-4 will be serviced by the book.

That is something we can control. What we cannot control is other drivers on the road. I too have every intention of keeping my own BMW M2 for a very long time. However, all it takes is one errant driver crashing into me to destroy that long-term plan. I can defensively drive as much as possible, but sometimes an accident truly is an accident. Heck, I might do something careless on the road. It only takes one scant moment of inattention.

As with most things in life, the best we can do is take care of what we can control, and don’t stress about what we cannot. That Toyota RAV-4 will last a long time if the car gods deem it to be so fortunate.

As vanilla as it gets.