Exercise Basics: Where to Start

 

Exercise is one of the core daily habits cops should include in our daily routine. Exercise keep us healthy and helps us get better sleep. Specifically for sleep geeks, it causes us to spend more time in the deep nREM cycles, which helps us feel more well-rested when we wake up. Exercise also plays a role in helping us lose weight, though not nearly as much as a good, healthy, controlled diet. 

It’s important to note exercise alone only builds muscle under layers of body fat. Without a good, healthy diet, we won’t lose much of that fat. An overly-simplified-but-still-effective way to frame it is DIET cuts away excess fat; EXERCISE shapes what’s underneath.

What is the Bare Minimum?

Most experts agree we don’t need a ton of exercise to stay reasonably fit and healthy. A routine of about 150 minutes of moderate exercise (like walking, yoga, or water aerobics) or 75 minutes of rigorous exercise (running, swimming, hiking up and down steep hills, jiu jitsu) will be adequate for most of the population. That’s only about 20-25 minutes per day. This is a minimum of us should be getting.

To measure your workout intensity, the easiest way is to use the talk test. It’s not super valid or reliable, but it’s easy. If you can talk in complete sentences but still sweat, it’s moderate exercise. If you can only talk two or three words at a time, it’s rigorous exercise.

Getting Ready to Start

If we don’t exercise right now, we need to start with a trip to our doctor to make sure it’s not going to kill us. It’s also a good idea to give them a heads-up; they can give you advice based on any existing medical issues or family histories that could interfere with our exercise routine.

When we start, we want to ease into it. Overdoing it, in the beginning, is one of the most common ways to get injured. It’s also going to result in a lot of “delayed onset muscle soreness” (that soreness we experience a day or two after we start exercising.)

The Basic Rules

These are the general rules that, based on the latest exercise science research, should guide any and all exercise routines.

• The exercises and program should be specific to each individual’s abilities and goals. Human bodies are capable of an amazing array of physical activities. We need to choose what works for us.
• Overload our body a little bit to cause adaptation, and we should progress as our body adapts. Exercise should be a little difficult. When it gets easy, we do harder stuff.
• Exercise needs to be variable to avoid overuse, injuries, and plateaus. We don't want to be a one-trick pony. For example, if we want to be a runner, we don’t just run. We add in some weight lifting or other variety.
• Rest and recovery are as important as the exercise. Rest days are when our body recovers, which is what causes the progress. This includes plenty of sleep.
• Use it or lose it. Our body adapts to exercise. It also adapts to laziness. If we stop exercising, our progress will disappear, usually pretty quickly.
• Improvement is an asymptote. When we first start, we'll progress quickly. Then the gains come more slowly. The better/ stronger/ faster we get, the slower you progress. This is normal; it doesn’t mean we have to work exponentially harder.
• Periodization prevents interference. Probably. Some exercises produce results that conflict. For example, running generally reduces muscle mass. If we do a lot of running while trying to build muscle, the running may interfere with the muscle gains. Periodization, where we focus on one type of exercise (running OR lifting), will prevent that interference.
• Fun and “play” are the best motivators. The best exercise routine is a routine we love to do (what psychologists call “intrinsic motivation”.) This assures we’ll keep doing it over a long period of time. The most reliable way to enjoy exercise is to make it into a game you enjoy playing. 

Jason’s Additional Guidelines

The following guidelines are my own recommendations based on my own experiences with the fitness industry over the last few decades. We don’t have to follow these guidelines, but if we do, we’ll see better results.

We don’t want to be “gym fit.” People who are gym fit spend all their time in the gym, usually lifting weights. They usually look pretty good, but can’t use their fitness for any real practical purpose. Ideally, we want to be functionally fit (capable of doing stuff with your improved fitness.) Later, I’ll discuss honest versus fake signaling in human social interactions, but for now, just know being gym fit doesn’t result in as large of a social boost as being functionally fit.

Exercise should be functional in nature because it’s universally attractive for both males and females. Related to the last point, we get more social “bang” for our exercise buck if the exercise is functional in nature. Does the exercise make us better at routine life tasks? Then the exercise is going to give an added boost to how people perceive us socially.

Participate in a sport, do some basic weightlifting, and run really fast a few times per week. This is my official recommendation of WHAT to do. Find a sport or two you like, and do it regularly. Lift weights, ideally using high-intensity interval training (HIIT) or some other functional fitness routine. Crossfit is a good beginner’s choice.

Trainers are really helpful. If we have no idea what we’re doing, hire a trainer. Years and years ago, Shelly and I worked with a phenomenal trainer (Jim Cech), who had a profound impact on what would become a lifelong enjoyment of a particular brand of intense fitness. Pretty much any commercial gym (including rec centers and your local YMCA) will offer trainers for hire. Use them.

Outdoors > Indoors. Whenever possible, exercise outdoors. This seems to have a fairly profound effect on our mental health and cognitive function, which is probably related to sun exposure. Hell, consider going barefoot, too.

How Long Will it Take Before I See Results?

The hardest part about starting a fitness routine is waiting for real, noticeable results. We won’t see results after one day. Or two. Or ten. It takes time for your body to adapt to the new activity. I’ve found this guideline to be incredibly useful:

After ONE month of regular exercise, we’ll notice a difference in how we look naked.

After TWO months of regular exercise, people who see you naked will notice a difference in how we  look.

After THREE months, everyone will notice a difference in how we look, even in clothes.

So we need to make it our goal to exercise regularly for that first month. Once YOU see the difference, you’ll be motivated to get to the point where others notice the difference.

The “I Deserve This Bearclaw” Trap

Remember, diet is how we lose fat, not exercise. Avoid the common mistake of getting in a great exercise session, then immediately eating pastries, leftover birthday cake, or that 850 calorie Starbucks milkshake masquerading as a “coffee drink.”

Exercise doesn’t burn nearly as many calories as people believe, which often causes this problem. For example, running a mile, weightlifting for 20 minutes, or playing basketball for 15 minutes each only burns about 100 calories. An apple fritter contains about 450 calories.

This is the reason we focus on diet and not exercise to lose weight.

The Challenges

The Challenges that are part of the Authentology Project are designed around some simple exercises that measure basic fitness levels. We start the Challenges with a baseline, then end the Challenges by measuring the same baselines. What happens between the start and finish is up to the individual competitors. 

This is by design.

The purpose is to encourage exploration and experimentation. We'll find stuff we like, and we'll find stuff we don't like. We keep doing the stuff we do like. That's how we maintain consistent fitness. 

Need another opinion? Here's an except from Jocko's book "Discipline Equals Freedom":

The Workouts

These ideas will get us started on a good exercise routine. If you haven't joined one of our Challenges, jump in the next one. Check out our Facebook group for the latest updates on the next cycle!

~Jason

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You're Competing Against You

 

 

There's an idea that's been around forever. When it comes to personal growth, you don't compete against other people. You compete against yourself. The goal isn't to become the best in the world. The goal is to become the best version of you. 

It's an idea that gets repeated so often, it kinda loses its meaning. We tend to lose sight of what it really means - that we're on a quest to become the absolute best version of ourselves possible. 

But how often do we really think about that? What IS the best version of you? Think about that for a minute. Think bout what the best YOU looks like if you were firing on all cylinders. Imagine the version of you that is the strongest, smartest, healthiest version of you. What exactly would that look like? What could you accomplish? What difference could that version of you make for your family, friends, community, and world?

Now that you're picturing that version of you, why not make it happen? Why not? 

That's what The Authentology Project is all about. 

 Jocko Willink has some good thoughts on the topic. Here's an except from his phenomenal book "Discipline Equals Freedom", which is a must-read for anyone who's willing to do our Challenges. 

Me Versus Me

Give it a listen. Then ask yourself why not?

~Jason

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Jason's Favorite Motivational Audio

 

Years ago, I came across this compilation of audio clips from various powerful speeches. When my discipline starts to weaken, I listen to this. It never fails to get me back on the right track.  

Download the mp3 file here.

Enjoy!

 

~Jason

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Fitness Challenge 2024-1

 

Fitness Challenge 2024-1

This Challenge starts January 1st, 2024, and ends on March 31st, 2024.

On January 1st, all participants will test all seven of the exercises in the order listed in a session supervised by at least two other participants. Scores, along with the names of the witnesses, will be forwarded to the Challenge administrator. This initial testing establishes the participants’ baseline. Obvious sandbaggers will be shamed mercilessly for lacking honor, and 25% added to their baseline.

At the end of three months, all participants test at 0700 hours on March 31st in the order prescribed. Percentage of improvement will be calculated for each exercise. Percentage of improvement will be ranked for each exercise and participants will be ordered starting with “1” and continuing for the total number of participants. Ties in exercise will be scored as the lowest position of the number of people tied. For example, if three people tied for fourth place, each will receive six points. Failure to do any exercise will result in an automatic last place score in that exercise. Injuries are not an excuse; modifications to the routine in general and the exercises in particular will not be made for any reason.

Number of ranks for each exercise will be added with the lowest number being declared the winner. Second and third place will logically follow.

Buy-in is $25. Money will be held in a safe place by an impartial non-participant. Participants can pay in installments if needed. Winner shall receive 50% of the purse. Second place shall receive 30% of the purse. Third place shall receive 20% of the purse.

In the event of a tie, participants will do one proper burpee every 10 seconds until one participant remains.

All rule clarifications or other issues will be resolved with ⅔ of the participants agreeing on a reasonable resolution. Sportsmanship matters; we work in a profession where integrity is our most important virtue. Cheaters will be immediately disqualified, their buy-in will be forfeited, and participation in future challenges will be forbidden. Quitters will also forfeit their buy-in.

All participants will be divided into teams; the number of teams will be determined by the total number of participants. Each team will be responsible for motivating their teammates. The winning team, as determined by the lowest aggregate score, earns bragging rights.

Challenge Facebook Group: www.facebook.com/groups/authentology/
Challenge Blog: https://authentology.blogspot.com

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“THERE IS NO EASY WAY. There is only hard work, late nights, early mornings, practice, rehearsal, repetition, study, sweat, blood, toil, frustration, and discipline. DISCIPLINE.”
- Jocko Willink

Prescribed Exercises

Two Minutes:

• Pullups
• Grab the pullup bar with your palms down (shoulder-width grip.)
• Hang to the pullup-bar with straight arms and your legs off the floor.
• Pull yourself up by pulling your elbows down to the floor.
• Go all the way up until your chin passes the be bar.
• Lower yourself until your arms are straight.
• No kipping or swinging is allowed.
• Pushups
• Start at the top with arms fully extended.
• Go down until your chest touches the ground.
• Push up until your arms are fully extended.
• Body must be kept straight; knees and crotch cannot touch the ground.
• Air Squats
• Stand with  your feet shoulder-width apart.
• Squat down by pushing your knees to the side while moving hips back.
• Break parallel by Squatting down until your hips are lower than your knees and your butt touches a five gallon bucket.
• Squat back up while keeping your knees out and chest up.
• Stand with your hips and knees locked at the top.
• Burpees
• Start standing with your feet shoulder-width apart.
• Squat down, placing your hands flat on the floor inside your feet.
• Leap your feet back into a pushup position, squeezing your shoulder blades, abs, and glutes. Your feet should be slightly wider than shoulder-width apart.
• Bend at the elbows to lower your chest down to the floor. Control this movement rather than throwing yourself straight down.
• Press back up into the pushup.
• Leap your feet forward back to the initial squatting position.
• Explode straight up into the air powerfully, with triple extension through the ankle, knee, and hip.
• Land back on the floor under control.

Timed:

• 400 meter run
• One lap around high school track
• 1600 meter run
• Four laps around high school track
• 5 kilometer Mile Run
• Complete designated course

The Modified Kaufman Sailboat Analogy: Authentology Fundamentals

 

The big idea behind the Authentology Project is developing a method that will allow us to live our best lives by becoming the best version of ourselves we can possibly become. Dr. Scott Barry Kaufman, in his phenomenal book "Transcend" provides a terrific analogy for accomplishing this objective, which I'll refer to as the "Kaufman Sailboat Analogy."

Kaufman's analogy is actually an update on Abraham Maslow's well-known theory of self-actualization, which is often, erroneously, depicted as a pyramid of ascending human needs. Odds are good all of you have seen this pyramid before:

The thing is, Maslow never actually described his theory as the pyramid picture suggests. Maslow, unfortunately died prematurely of a heart attack and was never able to fully flesh out his theory. However, he did leave a whole lotta notes, unpublished papers, speeches, and other tidbits. Kaufman took Maslow's unfinished works, coupled them with what we've learned from scientists over the last five or six decades, to produce a truly amazing model explaining how we reach our full potential. 

In Authentology terms, we refer to this maximized potential as our "Apex Self." 

As Kaufman explains in his aforementioned book, Maslow's "hierarchy" is often depicted as independent stages to be ascended, much like advancing levels in a video game. We establish physiological needs (making sure we have food, water, shelter, and [gasp!] sex, then we move up to establishing physical safety, a job, and health. Then, once those are secured, we move up to establishing friends, family, and intimate romantic relationships. And so on. 

The problem? This isn't how personal growth works. We don't just move up the hierarchy. We don't ascend personal growth, and we don't move from satisfying one need to another. This idea has led to a bastardized idea of personal growth that's most evident in the personal development life "coaching" realm, which usually involves people who's own lives are train-wrecks selling ideas to reach self-actualization with a three day retreat.

Growth, as it turns out, is more complex. 

Kaufman's Sailboat Analogy captures this complexity in a way that makes sense logically and effectively incorporates all of the significant ingredients of real, sustained, long-term growth. Here's the picture Kaufman provides in his book:

We're like a boat in the open Ocean, where the Ocean represents our world to be explored.

The hull of the Boat (the part that sits in the water) represents our security needs, which are made up of Safety, Connection, and Self-esteem. Think of the boat as being made of wood and the many planks are one of these three types: safety, connection, and self-esteem. 

In order for the boat to float, we need a minimum amount of these three ingredients. Before anything else, we need a boat that floats. Once our boat can float (these three needs are met), we can float. Just floating isn't enough, though. We need to move to explore and grow. With nothing to propel the Boat, we're at the mercy of the Current and the Winds.

To take control and to start moving in the directions we want, we need a Sail. We construct a sail with three growth needs: Exploration, Love, and Purpose. Once we minimally satisfy these needs, we can then harness the power of the wind to start exploring the world. 

This is where real growth happens, which leads us towards becoming our Apex Self. The key, though, it that The Apex Self isn't a destination. It's not a distant shore we find on the other side of the Ocean. The Apex Self is found in the destination itself. It's through the process fully exploring our world that we discover our greatest potential.

Authentology expands the The Kaufman Sailboat Analogy to add in a few more elements of personal growth (hence the "Modified" qualifier.) These help us integrate all aspects of ourselves and our world into our Apex Self.

The Currents: The Currents of the Ocean represent our genetic and biological makeup, which is the foundation of who we are as a member of the animal species and as a sentient being. Once our boat can float, the Tides gently push us in a particular direction based on our biological imperative, just like our genetics and biology guide us towards a particular way of being. 

For example, we all have a biological drive to express our gender in a particular way. A masculine man isn't going to be able to live his authentic life of fulfillment and meaning if he can't express his innate masculinity. Therefore, we don't try to fight this current. Instead, we allow it to help push us towards fulfilling our Objectives.

The Rudder: The Rudder of our Boat represents our Virtues and Beliefs. The Rudder works in conjunction with the Sails to allow us to move in the direction of our choosing.

For example, Authentology embodies the virtues of strength, discipline, honor, courage, and mastery. We use these virtues to help guide our choices we make to assure we're always moving in the direction of optimal growth.

The Wind: The Wind represents the culture in which we live. Once our Boat can float and we raise our Sails, the wind, in conjunction with the current, will power us in the direction of our choosing.

For example, if we live in a culture that champions health and wellness, we'll immerse ourselves in that culture to help us achieve our health and fitness objectives.

The Storms: The storms represent the acute challenges and obstacles that arise. The stronger our ship, the stronger the storms we can weather. Emotions tend to make Storms more severe. As such, learning to control our emotions calms the Storms, which makes it easier to work on maintaining and fortifying our Boat and Sails.

The Tides: The Tides represent our cyclical nature of life. Sometimes we're at High Tide when things go well for us for long periods of time. Sometimes we're at Law Tides when we can't seem to catch a break. Low Tide makes Storms more dangerous, and makes Anchors more effective.

Anchors: Anchors stop movement, thus stop growth. In Authentology, Anchors are almost always bad. Sometimes, though, we need an anchor to stop progress if we find we're heading in the wrong direction.

For example, we might have a "friend" who covertly sabotages our progress because they're deeply envious of the progress we're making. This would be a bad anchor. We might need a good anchor if we're in a job that we hate. The anchor lets us stop what we're doing, evaluate the situation, then decide on a better course of action.

It's All a Game

The Basic Authentology Program is designed as a Game of Exploration. First, we build and fortify our  figurative hull so we can float. This might be a tiny Boat that might not be ideal for exploring the open Ocean, or it might not be able to weather strong Storms, but it floats. That's the first step.

Once our Boat can float, we need to build our Rudder.

Once our Boat can float and we've build a Rudder, we can build our Sails.

Once the Boat, Rudder, and Sails are built, we must continually maintain them. When the Ocean is calm, we can work on improving them. We can make our Boat bigger and more sea-worthy. We can make our Rudder stronger. We can make our Sails bigger. All of these improvements allow us to explore farther, faster, more efficiently, and more effectively regardless of the Currents and the Winds. Our boat becomes bigger, more nimble, and easier to navigate. These improvements allow us to weather bigger Storms and navigate times of Low Tides more effectively.

These improvements also enlarge our carrying capacity, which represents our ability to help others including the people we love, our Tribe, our Community, and the entirety of Humanity.

Experience: The more Experience we get, the more your skills develop. The more our skills develop, the more we can explore. We get experience just from building and maintaining our ship, rudder, and sails, but we really gain Experience by sailing into rough waters and the unknown. 

Lev Vygotsky, a Russian developmental psychologist, developed an idea known as "Zones of Proximal Development." The idea is any challenge we face has to be difficult enough to challenge us, but not so difficult as to make it impossible. It's like The Goldilocks Principle applied to learning - the challenge of our experiences have to be just right.

For example, if I start running with the goal of running a marathon, I need to start at the right distance. If I start by running ten feet, I'm never going to get to 26.2 miles. If I start with a 20 mile run, it's going to be too much stress on my body and I'm going to get injured.

I need to find the right amount to train. Importantly, once I adapt to that distance, then I need to apply the principle of progressive overload and increase the distance I run. As I develop, I need to continually push my body in a way that maximizes growth. Vygotsky called this "scaffolding." 

Building our Boat and Exploring the Ocean is how we win the game of life.

Summary

The Basic Program prepares us to start exploring our world to grow, which moves us toward becoming our Apex Self. 

The Kaufman Sailboat Analogy gets more complex, but this is the most basic explanation. The analogy serves as an excellent metaphor for understanding the basic aspects of the Authentology Life Mastery System.

 

~Jason

 

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