Exercise and Nutrition

About the Exercise & Nutrition page

Exercise and nutrition are the two variables one can tune in order to have a healthy life. My goal is to live an active and healthy life till my late days, of course excluding things out of my reach like genetics and accidents. This is my resource page of things I study and do with respect to exercise and nutrition, i.e. the physical aspect o sharpening the saw. And like the the ancients Greeks said:

νους υγιής εν σώματι υγιεί

With respect to exercising, I am into strength training. I started with the stronglifts program (now with Madcow) and worked with progressive loading on the basic lifts: squats, bench presses, deadlifts, barbell rows, power cleans and overhead presses, along with some assistance exercises like: barbell curl, lying tricept extensions, dips, chinups pullups, hyper-extensions and sit-ups.

I also like to run from time to time and participate in running events.

Disclaimer

Also a disclaimer. I am not a professional medical care or fitness provider or anything of that short. These resources are what I read, listen to, watch, follow, study and use for my personal exercise and nutritional needs.

Handpicked resources

@TODO: Most of the things I've read, planning to read, use or would like to have can be found below.

Books (and eBooks)

Some general books that include both nutrition and exercise (more related to weight training):

• Bigger Leaner Stronger
• Beyond Bigger Leaner Stronger
• Burn the fat, Feed the muscles

Weight training specific books

• Starting Strength
• Programming
• The Muscle and Strength Training Pyramid, 2nd edition

More into nutrition:

• The Muscle and Strength Nutrition Pyramid, 2nd edition
• Better than steroids

Exercising

Strength training and the basic lifts

This playlist contains guidelines for all the basic lifts by Mark Rippetoe

A great list of detailed guides about some basic lifts can be found on Strength Theory: THE Guides

Squat

• How to Squat: The Definitive Guide, by Strength Theory
• How to Squat with Proper From, by STRONGLIFTS

Deadlift

• How to Deadlift: The Definitive Guide, by Strength Theory
• How to Deadlift with Proper Form, by STRONGLIFTS

Bench Press

• How to Bench: The Definitive Guide, by Strength Theory
• How to Bench Press with Proper Form, by STRONGLIFTS

Overhead Press

• How to Overhead Press with Proper Form, by STRONGLIFTS

Barbell Row

• How to Barbell Row with Proper Form, by STRONGLIFTS

Power Clean

Warmups & Stretching

@TODO

Websites

• Strength

  • Stronglifts 5x5
  • Strength Sensei

• Running

  • Hal Higdon's training programs
  • Kinetic Revolution

• Nutrition

  • Supplements

Apps I use

• My Fitness Pal for calorie counting
• Fitbit

Gear

Strength training

• Adidas Adipower shoes
• SBD knee sleeves
• SBD wrist wraps
• Straps
• Rogue belt
• Fitbit Versa Lite

Running

• Garmin Forerunner I own this watch but at this time I would go for this or this watch
• Mizuno Wave Enigma
• Fitbit Versa Lite
• iPhone 6

YouTube channels

Youtube channels I follow:

• Alan Thral's
• Brian Alshruhe
• Norton
• Omar Isuf
• Strength Wars Love the matches, really inspirational and seeing how different regimes work in a competition. Favorite game: Guess who will win before watching it.

Other interesting resources

Tim Feriss podcasts of strength sensei

Records

My personal records for running and lifts

Weightlifting

Exercise	8 Reps	5 Reps	3 Reps	1 Rep
Squat				165kg
Deadlift				160kg
Bench press				100kg
Overhead press				70kg
Barbell Row				110kg

Running

• 1 km (I don't in particular train for these)
• 1 mile (I don't in particular train for these)
• 5 km
• 10 km
• Half-marathon
• Marathon - I have not participated in one, yet.