On Wednesday, a new study published in JAMA by researchers at the University of Washington in Seattle projected that by 2035, nearly half of all American adults, about 126 million individuals, will be living with obesity.
The study draws on data from more than 11 million participants via the U.S. Centers for Disease Control and Prevention’s National Health and Nutrition Examination and Behavioral Risk Factor Surveillance System, and from the independent Gallup Daily Survey.
The projections show a striking increase in the prevalence of obesity over the past few decades in the U.S. In 1990, only 19.3% of U.S. adults were obese, according to the study. That figure more than doubled to 42.5% by 2022, and is forecast to reach 46.9% by 2035.
you work out too much.
all that muscle needs fat to support it’s energy. you need to lose both.
i lose weight quickly when i stop working out. both fat and muscle. also weight work increases you bone density.
basically stop being so demanding on your body and it won’t have to ‘bulk’ so much. lighten up on the exercise.
I only do 2 days a week lifting, that’s the NIH recommendation. Granny wants to do 3, but that doesn’t currently fit into the rest of my life.
I would do cardio every day, but things get in the way of that often, too.
because you are working out too much. you should be working out like half of that or less.
NIH recommends like 20m of moderate activity, a day. You are probably doing 10x that. their version of lifting weights is like 10lb dumbells and 5lb ankle weights. not full body lifting.
it sounds like you’re training for athletic competition, not exercise. most people who exercise regularly can’t even do 10K on a nordic track, and you’re doing it in zone 2.
My 5k treadmill times are about novice: https://runninglevel.com/running-times/5k-times
My 10k treadmill times are about beginner: https://runninglevel.com/running-times/10k-times
(I’m 45.)
I’m not going to discourage a low level of exercise (or even not exercise, but activity), but I think the NIH recommendations reflect that my peer group (I’m a professional programmer and hobbist gamer; so pretty sedentary outside of intentional exercise) are very unhealthy.
They specifically mention resistance across all muscle groups and recommend a single set (8-12 reps). They imply that weight should be increased, rather than increasing the number of sets, with muscle fatigue being a a good measurement of effectiveness.
(from pg. 56)
(from pg. 61)
NIH recommends 150-300 minutes of moderate activity (or 75-150 minutes of strenuous activity) every week. If I keep my HR in the 130s for 60 minutes, that’s ~120 *minutes" due to the intensity. I don’t 10k every day, usually only once a week.
When I did the 5k every day that was too much. But 5 days/week or 3 5ks and 1 10k per week is just about right, as long as I keep up the intensity (if they get too easy, I can increase distance or grade or resistance to maintain HR for the right amount of minutes).