I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Unfortunately or not, as science progresses, more and more nutrients are being discovered to play an important role in our lives. As I’ve gotten older, I’ve become more and more dedicated to looking for supplements that can help optimize my health and live longer. Let’s look at the supplements I take on a daily basis: Vitamin B complex My goal is to support my nervous system, I started taking it specifically to manage stress.

Many believe chocolate and dieting are incompatible, but this is not necessarily the case. Weight loss is achieved by creating a calorie deficit, which means that you eat fewer calories than you burn over an extended period of time. This is not a short-term solution, but a long-term commitment that needs to be maintained for weeks, months, or even years to achieve sustainable results. I ate at least one bar of dark chocolate, weighing between 75g and 150g, every day for eight days while maintaining a calorie deficit.

Obviously, January can only go by with an experiment, so my main goal this month is to keep moving towards a BMI of around 20-21. I’ve also adjusted my daily calorie limit accordingly, with my intake between 1600 and 1700, with regular daily exercise. Speaking of exercise, I’m doing these now: short warm-up 1 hour of MAF 180 exercise per day: 40 minutes on an indoor exercise bike 20 minutes on the treadmill 4000 steps a day (because of the 20 minutes of running, this is only theoretical) daily back exercises and stretching I can see your eyebrows popping up, that’s a lot of time.

Make the change! It’s time if you’ve been putting it off; if you’ve tried and failed many times - give yourself a chance at a better life. I’ve already described how to count calories and how to determine your fat-burning heart rate zone. Let’s see how you can use this information. First, let’s take the simple rules I built (and still build) my lifestyle change on: try it; analyze it; if it works, adopt it; and start over.

Many people and many different heart rate zones have been proclaimed as fat-burning heart rate zones; I would like to present two that you might want to experiment with. The second one is good for fat loss and everything according to its creator. Try it; the test of the pudding is eating it. Both of these are based on your age, so they may be less accurate, but it’s worth trying them to see how they work for you.

Calorie counting is a tricky area. Many believe in it, oppose it, and consider it unsustainable. I don’t. There is nothing else that will suit the vast majority of people. I’ve tried eating “on intuition”, eating only as much as my body requires. Well, I’m a little hungry wolf when I’m not controlled. If I don’t set limits, I can’t control my appetite. If I knew how much food my body needed, I wouldn’t have lived the previous part of my life overweight.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.