[Mark Farmer]

Here’s my 2 cents:

I’m well familiar with the plethora of *popular media* articles proclaiming that obesity is not related to health; that long-term fat loss is impossible.

But there’s a dearth of actual, well-performed long-term, cohort, studies. And, for every one that says one thing, there’s another that says opposite. Nothing more complex to study than human behavior.

But one merely needs to examine the factual – that weight is impossible to lose – to realize the claim, then, is that we all just get fatter and fatter and fatter our whole live and there’s nothing to be done about it to reality… eh… that’s not how it works.

Otherwise there’d be NO below or average-proportion elderly

So CLEARLY long term SOMETHING has an effect on obesity.

That “something”? If it matters enough… look for that.

You CAN budge the bulge.

[Mark Farmer]

Would LOVE to hear what kinds of goals people are working on in their own life?

[Mark Farmer]

Awesome, figured I’d write up a longer article on the whole TB12 thing. Look to the main page in a week or so. Additionally I’ve been putting emphasis on TB12 “pliability”/flexibility idea and been foam rolling nearly every day.

Amazing how, as you age, and work a desk job your body becomes stiffer and stiffer. I’m thinking that pliability will end up being one of the larger take-aways from this experience.

In addition to foam rolling a fitness company recently offered to send some of their new flexibility/stretching products for me to review, so also look to the articles section for more info on some new products coming to market.

[Mark Farmer]

Welcome to the forums, GoalSetter19! Happy to have you here. Curious how you found us?

Love your observations about self-discipline and wholly agree: self-discipline IS a “muscle,” that weakens when you don’t practice it; strengthens when you do practice self-discipline.

I’ve definitely got some ideals about the “how do you exercise it,” but don’t want to sabotage the conversation. I’ll wait until others have pitched in before I offer my thoughts.

Again, welcome to the community and thanks for staring the thread!

~ Mark Farmer
founder, LifeSuccessEngine.com

[Mark Farmer]

Super struggling with my sleep too. Stayed up for 24 hours just two days ago – 12 PM to actually about 4 PM, so 27 hours

You said “part” is your sleep… What’s the other part?

are you still working out every day? Did you ever take some time off – a couple weeks?

Today was day four of seven minute workout. I’d honestly like to do that every day just make it a part of my morning routine. In addition I hopped on the stationary bike for 22 minutes… Only got about 15 before I dumped out of it.

Circadian rhythm is super off because of my sleeping and then staying up all night working on clients work but I’m proud of myself I got a workout in and I’m beginning to add more to it

On the plus side I ordered supplements for TB 12: fish oil, turmeric, electrolytes for water, amino acids for the morning

I got Huel plant-based protein which does some really good advertising – not sure if it has everything at promises but good to get away from whey protein when redmeat for at least one of my meals

Also got an air ionizer – the supplements, air ionizer, lifting bands are all part of TB 12. Seriously feeling a lot better working out

Oh! And I’ve been rolling out with a foam roller and doing yoga – that’s been a big boost to

I’ll be producing an interview with an intuitive eating coach and nutritionist on May 3 for one of my clients –but look for that to be broadcast on life success engine Facebook page live(March 3, 3 PM)

I’ll also be doing a report on the Huel so look for that article in a few weeks!

[Mark Farmer]

Three days in a row of seven minute workout, today I did Bamds for back and biceps. Watching what I eat. Weight is up there and the main problem is how freaking sedentary I have been – consistent baby steps!

[Mark Farmer]

Three days in a row of seven minute workout, today I did Bamds for back and biceps. Watching what I eat. Weight is up there and the main problem is how freaking sedentary I have been – consistent baby steps!

[Mark Farmer]

Hey! Welcome to the community 😀 Happy to see you here.

When do I workout… uh… :sideways glance: why…. EVERY DAY… sometimes twice…

Dude, covid has NOT been kind to me. I used to go dancing 2-3x/wk. Now -0-. Workouts are suffering – today was day #1 in a long time. At this point I’m just working to get back some consistency – 3x/week for strength; 3x/wk for cardio.

Superbowl stoked the interest… but I’ma have to stoke the flames to keep them from going out.

You working out regular? I know you’d hit a bit of a plateau… some demotivation for a little while

[Mark Farmer]

berry-and-banana smoothies pre-workout; avocado and eggs for breakfast; salads with nuts and fish for lunch; hummus, guacamole, or mixed nuts for snacks; and roasted vegetables and chicken for dinner.

[Mark Farmer]

bit the bullet and bought the book

Ooooo…. that’s some nice alliteration 😆

Had some materials on my computer from when I last got turned on to TB12. To be fair I’m unsure what is specifically his and what was/is added on as I was searching out his philosophy:

GOOD HEALTH IS ABOUT HOW YOU FEEL: VITALITY, not just strength or appearance.

• BRAIN REST, RECENTERING, AND RECOVERY: 8 hours of sleep availability, with no blue screen <1 hr. before bed; in bed by 10p. Meditation in a.m. Done with work by 5p.
• PLIABILITY: Yoga 3x/wk before bed for lengthening and softening of muscles
• NO-LOAD STRENGTH TRAINING: limiting overload put on your joints.
• ANTI-INFLAMMATORY FOCUS: Avoid inflammation — whether in mind, body, or spirit.
• LOW IMPACT CARDIO TO PROMOTE OXYGEN-RICH BLOOD FLOW.
• PROPER HYDRATION: preferably with electrolytes
• HEALTHY NUTRITION IS 80% OF VITALITY
• BRAIN EXERCISES: Neuroplasticity is all about generating and regenerating neural connections - train our brains the same way we do our muscles.

No eating between 8p and 11a; bcaas in AM right before breakfast

No:
Dairy (milk, butter and cheese)
white sugar or artificial sweeteners
alcohol
red meat
white flour
potatoes,
tomatoes, eggplants, peppers, mushrooms,
no fruit, except for the occasional banana.

Oil for cooking:
coconut oil for cooking—olive oil is only used cold, and only raw—and
Himalayan pink salt

Vit. B
Vit. D
Probiotics
1. Alpha-Lipoic Acid: 300–600 mg daily.
2. Curcumin / turmeric: 100–500 mg daily, when taken with piperine
Curcumin is poorly absorbed when taken on its own, but you can boost its absorption by as much as 2,000% by taking it with piperine, found in black pepper
3. Fish Oil: 1–1.5 grams of omega-3s from EPA and DHA per day. Look for fish oil supplements with undetectable mercury content.
4. Ginger:1 gram daily
Not recommended for: People who take aspirin
5. Resveratrol
------------------------

To be fair much of this I already do or have done recently; the rest can be adapted. Here's the plan:

I'll use resistance bands for workouts for a few weeks to see how it goes. Frankly I don't really trust that they can provide as good a workout as weights... but let's give it a go.

Low-impact cardio: cool, I've got a recumbent stationary bike and walk regularly.

I've got the vitamins, just need to remember to begin taking them.

Ordered coconut oil from Amazon.com tonight, have been wanting to do bulletproof coffee, but have been decreasing use of dairy; will be conscious of red meat; and will watch flour and white potatoes (which leaves, what, for starches? Rice? Sweet potatoes? Hm....)

Body fat has been creeping up since covid quarantine; have been FAR too sedentary; aging and injuries; HORRIBLE sleep. Progress not perfection - let's see if I can't focus on this and bump the needle

[Mark Farmer]

@Odmaa you are a dork

[Mark Farmer]

I don’t know a girl I know SWEARS that it’s easier if you just eat the same thing(s) everyday. I like the diet (er… when I follow it (side eye)) and noticed fairly quick results while I was following it.

Honestly it, actually, was a lot of food to eat each day.

Don’t know… you posting to the thread actually gave me a boost. Let’s see what happens tomorrow and if I can get back on it (AND some workouts)

[Mark Farmer]

I’ll work to update the thread as I go, but would LOVE to hear, either your thoughts on the Bodybuilding Diet (linked above), about your own nutritional goals or just some love and encouragement!

[Mark Farmer]

Initial thoughts:

• MAN is this diet, as written a LOT of food. Without oil to cook it in and candy or sugar driving up the calories… just fresh, healthy food is DENSE
• Love that this is a budget diet. Shopping bill literally came to ~$100 for enough food for 2 weeks (I already had some of it on hand)
• As I said in the first post, I’ve actually been doing this diet now for 3 days. I’m not eating every meal. I probably, consistently, get in the first 3 to 4 before it’s just too late. That being said, as above: it’s too much food for me to eat.
• Have been super proud of myself: usually I have a HUGE sweet tooth… but, so far I’ve only had 3 snack-sized candy bars and one slice of sugared bread
• Working hard to get in at least a gallon of water a day. I had been using water sweeteners (Mio, Kool Aid sugar free) but I’m a bit concerned at the amount of chemicals I’m drinking using those, so am trying to wean myself off of the sweet taste for just plain water
• there’s a few other mainstays in my diet that I’m not giving up
• Coffee with REAL, heavy cream. But, as a concession I have resorted to artificial sweetener in place of my usual sugar
• My pre and post workout nutrition: scoop of whey protein mixed with water, 10g of BCAAs, 5g of Arginine, and a small fruit (for energy) before; scoop of whey protein mixed with white grape juice, glutamine and creatine after.

[Mark Farmer]

Lordy… holding myself accountable, lol: I did workout Monday. Client issues kept me up (and feeling lousy) not working out Tues and Thursday

Let’s just aim for a string of 2 days in a row!

[Author]

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