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    <description>recent bookmarks from Aetles</description>
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	<rdf:li rdf:resource="http://www.leangains.com/2010/04/leangains-guide.html"/>
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  </channel><item rdf:about="https://www.theatlantic.com/health/archive/2019/09/bro-do-you-even-grease-the-groove/598837/">
    <title>How to 'Grease the Groove' and Exercise Easy - The Atlantic</title>
    <dc:date>2019-10-01T14:48:27+00:00</dc:date>
    <link>https://www.theatlantic.com/health/archive/2019/09/bro-do-you-even-grease-the-groove/598837/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[In fact, greasing the groove has become something of a catchphrase for people who don’t have the time or ability to do a full workout, but still want to squeeze in a little exercise. “Some days your daily routine is better than others but the key is consistency and #greasingthegroove,” one yogi’s Instagram caption says. The practice appears to have taken on a Michael Pollan–esque definition: Lift weight, not too much, most of the days. For busy people who just want to squeeze in fitness however they can, that might be just the right mantra.

Read: The futility of the workout-sit cycle

One way to grease the groove is to just do the exercise whenever you think of it. Ben Greenfield, in Beyond Training, describes how he would do three to five pull-ups every time he walked under a pull-up bar installed in his office doorway. By the end of the day, he’d have performed 30 to 50 pull-ups with minimal effort.

McKay opted for something similar: He set up a pull-up bar in his door frame, and every time he walked under it, he would do one. “You’re allowing yourself to practice more without going to fatigue,” he says. “If you’re constantly thrashing your body, doing max sets every time you do a pull-up, you’re gonna have a bad time.” Anyone who has tried to climb the stairs to their apartment on achy quads after an ambitious leg day knows the risks of overexertion. Within a month, McKay says, he went from being able to do about five pull-ups to about 15.]]></description>
<dc:subject>health fitness exercise strength training humans</dc:subject>
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<item rdf:about="https://www.vox.com/2018/9/4/17486110/metabolism-diet-fast-weight-loss">
    <title>Metabolism and weight loss: debunking myths in the metabolic chamber - Vox</title>
    <dc:date>2018-09-05T12:46:22+00:00</dc:date>
    <link>https://www.vox.com/2018/9/4/17486110/metabolism-diet-fast-weight-loss</link>
    <dc:creator>Aetles</dc:creator><dc:subject>diet fitness exercise health body humanbody research science food eating training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="http://www.danielseidel.com/notes/2012/08/the-big-five-workout-program/">
    <title>The Big-Five Workout Program | danielseidel.com - Notes</title>
    <dc:date>2017-09-11T19:56:53+00:00</dc:date>
    <link>http://www.danielseidel.com/notes/2012/08/the-big-five-workout-program/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[This program is based on the book “Body By Science” from Doug McGuff and John Little. The program is like a mutual fund of exercises, this means basically you need nothing more than these exercises. It is the best starting point and a ideal fundament to stimulate all of the metabolic benefits necessary to optimize human health and fitness. It is very simple and it’s done in less than 13 minutes a week.

You can do the workout with machines or as a free weight option.  However given that it is basically a resistance training, which means that the goal of your training is a point where you can no longer produce enough force to lift the resistance, the machine option is the better choice.]]></description>
<dc:subject>health fitness exercise muscles strength tra</dc:subject>
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<item rdf:about="http://www.nytimes.com/well/guides/how-to-start-running">
    <title>How to Start Running - Well Guide to Running for Beginners - Well Guides - The New York Times</title>
    <dc:date>2016-10-21T09:23:08+00:00</dc:date>
    <link>http://www.nytimes.com/well/guides/how-to-start-running</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[Running is a great way to get fit, feel better and even form new relationships with other runners. Starting a new running habit doesn’t have to be hard — all it takes is a comfortable pair of shoes and a willingness to move a little or a lot, all at your own pace. The Well Guide makes it easy to get started, get inspired and stay on track. Are you ready? Let’s go!]]></description>
<dc:subject>health running fitness exercise humanbody training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:4bafa067bf38/</dc:identifier>
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<item rdf:about="https://www.julian.com/learn/muscle/intro">
    <title>How to Build Muscle 💪🏼</title>
    <dc:date>2016-10-02T16:15:02+00:00</dc:date>
    <link>https://www.julian.com/learn/muscle/intro</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[This guide is the result of one year's research into what modern science proves is the most efficient way to build muscle. It's for both men and women.

I wrote this guide because — even in 2016 — much of the casual weightlifting advice is unsubstantiated and misleading. I can't blame most bloggers for it, because many of the facts in this guide has not been broadly published outside of scientific literature. 

This guide contradicts much of the popular bodybuilding recommendations, including the myth that women have a harder time gaining beginner muscle, that exercise rest times should be kept to 1–3 minutes, that you have to regularly switch up your exercises, that machine exercises are less effective than barbell ones, and so on.

Throughout this guide, I consistently support my claims by citing studies and showing you how to measure your weekly gains so you can confirm you're growing. ]]></description>
<dc:subject>health fitness guide humanbody training muscles</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="http://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html">
    <title>Closest Thing to a Wonder Drug? Try Exercise - The New York Times</title>
    <dc:date>2016-06-28T13:39:02+00:00</dc:date>
    <link>http://www.nytimes.com/2016/06/21/upshot/why-you-should-exercise-no-not-to-lose-weight.html</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[After I wrote last year that diet, not exercise, was the key to weight loss, I was troubled by how some readers took this to mean that exercise therefore had no value.

Nothing could be further from the truth. Of all the things we as physicians can recommend for health, few provide as much benefit as physical activity.

In 2015, the Academy of Medical Royal Colleges put out a report calling exercise a “miracle cure.” This isn’t a conclusion based simply on some cohort or case-control studies. There are many, many randomized controlled trials. A huge meta-analysis examined the effect of exercise therapy on outcomes in people with chronic diseases.]]></description>
<dc:subject>health fitness exercise humanbody</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="http://www.fastcompany.com/3025957/work-smart/what-happens-to-our-brains-when-we-exercise-and-how-it-makes-us-happier">
    <title>What Happens To Our Brains When We Exercise And How It Makes Us Happier | Fast Company | Business + Innovation</title>
    <dc:date>2016-06-17T20:02:57+00:00</dc:date>
    <link>http://www.fastcompany.com/3025957/work-smart/what-happens-to-our-brains-when-we-exercise-and-how-it-makes-us-happier</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[Now here is where it all gets interesting. We know the basic foundations of why exercising makes us happy and what happens inside our brain cells. The most important part to uncover now, is of course how we can trigger this in an optimal and longer lasting way.

A recent study from Penn State university shed some light on the matter and the results are more than surprising. They found that to be more productive and happier on a given work day, it doesn’t matter so much, if you work-out regularly, if you haven’t worked out on that particular day:

"Those who had exercised during the preceding month but not on the day of testing generally did better on the memory test than those who had been sedentary, but did not perform nearly as well as those who had worked out that morning."
New York Times best-selling author Gretchen Reynolds has written a whole book about the subject matter titled "The first 20 minutes". To get the highest level of happiness and benefits for health, the key is not to become a professional athlete. On the contrary, a much smaller amount is needed to reach the level where happiness and productivity in every day life peaks:

"The first 20 minutes of moving around, if someone has been really sedentary, provide most of the health benefits. You get prolonged life, reduced disease risk — all of those things come in in the first 20 minutes of being active."
So really, you can relax and don’t have to be on the look-out for the next killer work-out. All you have to do is get some focused 20 minutes in to get the full happiness boost every day:]]></description>
<dc:subject>fitness brain exercise training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:75e90780a25b/</dc:identifier>
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<item rdf:about="http://www.bodyforwife.com/the-cardio-vs-weights-cheat-sheet/">
    <title>The Cardio Vs. Weights Cheat Sheet | Body for Wife</title>
    <dc:date>2015-08-04T20:15:06+00:00</dc:date>
    <link>http://www.bodyforwife.com/the-cardio-vs-weights-cheat-sheet/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[Any time you move your ass you’re doing cardio.

Weightlifting works your heart and lungs too, duh. A better term for what people refer to as “doing cardio” is “aerobic training.” But since I’m not totally anal, I’ll mostly stick with the common vernacular.

This is all about weights vs. cardio, like you only have one choice, and no one has ever decided that maybe they could do both, or something.

Each has its own merits, but a lot of the debate has to do with body composition, so in any analysis that compares the two it is critical to also analyze the effect these two forms of exercise have on diet.

]]></description>
<dc:subject>health fitness training cardio humanbody body exercise weightloss</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="https://medium.com/message/put-down-the-pink-dumbbell-1049400ede28">
    <title>Put Down the Pink Dumbbell — The Message — Medium</title>
    <dc:date>2015-03-01T14:13:55+00:00</dc:date>
    <link>https://medium.com/message/put-down-the-pink-dumbbell-1049400ede28</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[Here’s the secret I have learned: There is none. We have long known most everything there is to know about what the average adult in reasonable health needs to do for fitness, and how. There is no new fad to uncover, nor is the science of it an unknown, complex field.

Here’s the shortest version: Lift. Move. Regularly.

I’ll outline all the basics you need before this article is over.

]]></description>
<dc:subject>health fitness exercise body</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
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<item rdf:about="http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/">
    <title>Reasons Not to Stretch - NYTimes.com</title>
    <dc:date>2013-04-05T12:34:45+00:00</dc:date>
    <link>http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[More fundamentally, the results underscore the importance of not prepping for exercise by stretching, he said. “We can now say for sure that static stretching alone is not recommended as an appropriate form of warm-up,” he said. “A warm-up should improve performance,” he pointed out, not worsen it.

A better choice, he continued, is to warm-up dynamically, by moving the muscles that will be called upon in your workout. Jumping jacks and toy-soldier-like high leg kicks, for instance, prepare muscles for additional exercise better than stretching. As an unscientific side benefit, they can also be fun.]]></description>
<dc:subject>health science fitness exercise</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:2c6522458f86/</dc:identifier>
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<item rdf:about="http://news.stanford.edu/news/2012/august/cooling-glove-research-082912.html">
    <title>Stanford researchers' cooling glove 'better than steroids'</title>
    <dc:date>2012-09-02T13:04:18+00:00</dc:date>
    <link>http://news.stanford.edu/news/2012/august/cooling-glove-research-082912.html</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[The temperature-regulation research of Stanford biologists H. Craig Heller and Dennis Grahn has led to a device that rapidly cools body temperature, greatly improves exercise recovery, and could help explain why muscles get tired.]]></description>
<dc:subject>science biology fitness muscles training</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:a42eae33d72f/</dc:identifier>
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<item rdf:about="http://www.leangains.com/2010/04/leangains-guide.html">
    <title>The Leangains Guide | Intermittent fasting diet for fat loss, muscle gain and health</title>
    <dc:date>2012-08-22T05:53:16+00:00</dc:date>
    <link>http://www.leangains.com/2010/04/leangains-guide.html</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[The basics

In-depth coverage of my approach, and the benefits of intermittent fasting, can be read about here.

A much shorter summary can be found here.


Fasting and feeding

My general position on the fasted phase is that it should last through the night and during the morning hours. Ideally the fast should then be broken at noon or shortly thereafter if you arise at 6-7 AM like most people. Afternoons and evenings are usually spent in the fed state.

However, the fast could also also be broken later in the day depending on your personal preferences and daily routine. I personally tend to break the fast as late as 4-6 PM since I work well into the night and rise later than most people with normal jobs.

The recommendation for fasting through the earlier part of the day, as opposed to the latter part of the day, is for behavioral and social reasons. Most people simply find it easier to fast after awakening and prefer going to bed satiated. Afternoons and evenings are times to unwind and eat. For adherence reasons during dieting, I've also found that placing the feeding phase later in the day is ideal for most people.]]></description>
<dc:subject>diet food fitness health</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:2685aa0cbaf1/</dc:identifier>
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<item rdf:about="http://chadaustin.me/2009/06/how-i-lost-20-pounds-in-20-weeks/">
    <title>How I Lost 20 Pounds in 20 Weeks With My iPhone (or: Data is King) | Chad Austin</title>
    <dc:date>2012-01-11T10:27:57+00:00</dc:date>
    <link>http://chadaustin.me/2009/06/how-i-lost-20-pounds-in-20-weeks/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[At my height, 180 lbs. isn’t terrible, but the trajectory is obviously wrong. Without adjustments to my lifestyle, you can see what would happen. So I started paying attention.

In February, Laura and I got iPhones. Shortly after, I discovered Lose It!, a calorie-counting and weight-tracking app. I knew my eat-box-of-cheez-its-when-bored habit was bad, so I began simply tracking calories with Lose It!, hoping to break some bad habits. After all, if you give an engineer some data, he’ll optimize it.

A few weeks later, I ended up reading The Hacker’s Diet. It’s a quick, educational, and inspirational read. John Walker’s thesis is that anyone can lose weight if they correct the flawed feedback mechanisms causing them to eat more than they consume every day.

See, our bodies are complicated machines. We can’t entirely understand them, so we use models (created by people smarter than me) to help us predict how our bodies will behave under various inputs. Thus, there are tons of weight loss plans, and I’m sure they’ve all worked for someone: all raw, low-carb, no-carb, low-calorie, intense exercise, glass of red wine every night, protein shakes in the morning, seven snacks a day, etc. etc.

All of that is too complicated for me, so I chose the simplest model I knew: Calories In, Calories Out. It goes something like this:]]></description>
<dc:subject>diet fitness food health</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:12d253c51cc7/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:diet"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:food"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:health"/>
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</item>
<item rdf:about="http://www.tuaw.com/2010/09/15/road-tested-the-withings-scale-an-apple-accessory-you-can-stan/">
    <title>Road Tested: The Withings Scale, an Apple accessory you can stand on | TUAW - The Unofficial Apple Weblog</title>
    <dc:date>2011-10-31T15:41:09+00:00</dc:date>
    <link>http://www.tuaw.com/2010/09/15/road-tested-the-withings-scale-an-apple-accessory-you-can-stan/</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[In the Apple accessory ecosystem, there are thousands of different items for the Mac, iPhone, iPod, and iPad. Out of that huge world, I can think of only one accessory that you can actually stand on -- The Withings Connected Body Scale (US$159.00). I've had the pleasure of using one of these internet-connected scales for about a year now, and I find it to be a help in my daily battle between being a foodie and trying to maintain a decent weight.

Although the Withings Scale can be used with any computer, I like to think of it as an Apple accessory, since I can use my Mac, iPhone, and iPad in various ways to check my diet progress. Withings provides a free iOS app (WiScale) that gives you password-protected access to your weight information, or you can visit the main Withings website to view the same data on your free account.

The scale measures and calculates your weight, fat mass, and BMI (Body Mass Index), and then it transmits that information to the Withings servers via a Wi-Fi connection to your network. Within a very short amount of time, that information can either be accessed privately via a variety of methods or can be sent to the world via Facebook, Twitter, or a blog widget.]]></description>
<dc:subject>health fitness weight</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:036079036ddd/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:health"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:weight"/>
</rdf:Bag></taxo:topics>
</item>
<item rdf:about="http://www.withings.com/en/bodyscale">
    <title>Withings - Find out more - the Withings scale</title>
    <dc:date>2011-10-31T15:39:35+00:00</dc:date>
    <link>http://www.withings.com/en/bodyscale</link>
    <dc:creator>Aetles</dc:creator><description><![CDATA[The WiFi Body Scale
Your weight charts in your pocket]]></description>
<dc:subject>fitness health thingsimightbuy</dc:subject>
<dc:source>https://pinboard.in/</dc:source>
<dc:identifier>https://pinboard.in/u:Aetles/b:9d0bda8184ac/</dc:identifier>
<taxo:topics><rdf:Bag>	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:fitness"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:health"/>
	<rdf:li rdf:resource="https://pinboard.in/u:Aetles/t:thingsimightbuy"/>
</rdf:Bag></taxo:topics>
</item>
</rdf:RDF>