You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

Last updated: 2024-06-08, 1287 tracks Lately, I’ve been spending a lot of time doing fast-paced things like running and cycling. I’m pretty good at picking up the beat of music while I’m doing it. Hence, as I am a programmer, I started experimenting with the Spotify API. I found an interesting piece of data for music, the tempo field in the audio-features: The overall estimated tempo of a track in beats per minute (BPM).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

I’m sure some of you have smart scales that can track not only your weight but also changes in muscle mass, water balance, body fat percentage, and even possibly visceral fat. These numbers other than body weight are probably not correct. Or, more correctly, they are for your legs (except for those scales that you not only stand on but have to hold a lever with your hand). Right. Don’t get hung up on your body fat percentage or visceral fat score.

UPDATED BMI and Daily Calorie Consumption Calculator Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Your Optimal BMI This is your optimal BMI, set it around 21-22, as you wish. Weekly active calories How many active calories your app counts in a week. Calculate! Your Real BMI This is your real BMI. Your Target Weight This is your target weight in kilogram.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

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.

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

The current state of the science is that the key to weight loss is a calorie deficit. Period. There are no magical loopholes, no miracle cures. Eat less than the energy your body needs. However, there are some important things to consider. Supposedly, the primary reason for failure in weight loss diets is that the subjects don’t notice the small results, so they stop the diet prematurely. The solution to this is to systematically weigh yourself every morning after using the toilet and record your weight on a daily basis.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

The current state of the science is that the key to weight loss is a calorie deficit. Period. There are no magical loopholes, no miracle cures. Eat less than the energy your body needs. However, there are some important things to consider. Supposedly, the primary reason for failure in weight loss diets is that the subjects don’t notice the small results, so they stop the diet prematurely. The solution to this is to systematically weigh yourself every morning after using the toilet and record your weight on a daily basis.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

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.

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

I’m sure some of you have smart scales that can track not only your weight but also changes in muscle mass, water balance, body fat percentage, and even possibly visceral fat. These numbers other than body weight are probably not correct. Or, more correctly, they are for your legs (except for those scales that you not only stand on but have to hold a lever with your hand). Right. Don’t get hung up on your body fat percentage or visceral fat score.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

UPDATED BMI and Daily Calorie Consumption Calculator Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Your Optimal BMI This is your optimal BMI, set it around 21-22, as you wish. Weekly active calories How many active calories your app counts in a week. Calculate! Your Real BMI This is your real BMI. Your Target Weight This is your target weight in kilogram.

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.

UPDATED BMI and Daily Calorie Consumption Calculator Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Your Optimal BMI This is your optimal BMI, set it around 21-22, as you wish. Weekly active calories How many active calories your app counts in a week. Calculate! Your Real BMI This is your real BMI. Your Target Weight This is your target weight in kilogram.

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.

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.

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.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

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.

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.

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.

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.

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.

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.

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.

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

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.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.