Exercise metabolism dictates that as we increase exercise our body will adapt over time. As the body adapts to consistent strain our max output will change.

• Adaptations include Glut 4 transport proteins increase. Mitochondria increase in total number to improve energy output because of demand. Muscle size will increase, not the quantity of cells available. Leanness comes at the cost of adaptation. 


• Total lean muscle mass is linked to longevity. This is a clue into why it is important to stay and maintain a leaner body. (That doesn't mean when there are body type issues, genetic pre-dispositions, or other health related dynamics that we must stay hyper lean.) 


• Vo2 Max and Max heart rate can improve with exercise, we don't fully know or will never fully realize our ceiling until we put in the wild amount of time. Mentions of the show the Biggest Loser.


• David Goggins: the man slaying his Goliaths with wild exceptional and even ferocious self discipline. 

Self discipline 3 types:

1. Active: doing exactly what you need to do in any given moment.


2. Reactive: controlling how we act on any given situation.


3. Proactive: doing things in advance in an effort to better control the situation.

List of six ways to improve:

1. What do you really want? get very clear about it.


2. What changes or what must you lose to gain in the end?


3. Find an adequate role model or mentor in any and every which way you need!


4. Identify obstacles or reason why you might quit.


5. Develop and developing action plan, a working goal sheet. 


6. Accountability...enough said. 

The story of Marathon. 

Thanks as always for lending an ear and sharing a moment with me. I really appreciate it. Keep up the great work and developing those exercise habits. 

thanks again.