Among several major health benefits, I lowered my LDL from 120 to 65 on the Starch Solution, and it’s thanks to Dr. John Mcdougall for giving me the information and motivating me to do it. One of his concepts is to look good to be a good example of what a person can be on the program. Having a lower than average (but healthy) weight and less muscle at this time, I am working to appear fit and strong. Even a few pounds of muscle is said to make a person look a lot strong so in a few months I am confident I can show some progress. However, after a year or two it will really pay off, with consistency and proper technique.
Strength training and exercise on a regular basis takes strong discipline, and a primary motivator for me, other than the directive by Dr. John Mcdougall, is to use achievable goals to maintain progress. At this time, using simple strength training with body weight only, I’ll track progress on a spreadsheet and upload it to keep myself accountable.
This is a new log and I have done exercises over the past several months on a regular basis. The intensity and consistency of everything needs to go up a notch, though.
I’ve chosen the priority to at a minimum perform at least Bulgarian split squats every three days. This is one of the fastest muscle building exercises, assuming ‘progressive overload’ concept is properly utilized. I will have to add weight during the exercise soon as I am about to surpass the optimal time under tension during each set.
This exercise is of great benefit to aid in other sports and fitness activity, such as difficult terrain hiking, and even walking. This is an intense exercise and feels very good to get the adrenaline rush afterwards. I have failed to do the three sets which I should be doing, but I remain fairly consistent otherwise over the past few months. It’s pretty strong.
I do an isometric wall supported handstand for time, and measure in seconds, and I’m feeling better over the weeks and months. I think my bones, ligaments and tendons are getting strong with at least basic regular exercise. The wrists have been sore in the past, on top of the hand where the it flexes at a right angle. Warmup is important for this, also. The ultimate goal is free standing handstands with good form, and walking. Handstand pushups are said to be extremely intense and great for shoulder (deltoid) muscle building. It’s another really intense exercise, like the squat.
Some accessory strengthening exercises:
- Nordic Curls
- Rotator Cuff exercises: T/Y/W/L, others.
- Side laying leg lift: For gluteus medius.
- Abdomen exercises: I have a set that I can go through in 5-10 minutes. Very intense.
I have tightness down the side of my leg, and the primary cause is said to be weakness of the gluteus medius, which I strengthen multiple ways including the Bulgarian split squat and the side laying leg lift. It’s pretty simple.
No pull exercises have been added due to lack of access to a pull up bar or ledge. I found several videos with pull exercises using no equipment. Eventually, weight room equipment will be ideal to progress at the fastest pace.
Pull exercises without equipment shown in videos found with Youtube search: “pull exercises without equipment”
- Youtube: 17 Bodyweight Back Exercises (WITH NO PULLUP BAR!)
- Youtube: How To Do Pull Ups Without A Pull Up Bar | 5 “In Home” Alternatives
- Youtube: Bodyweight Back Workout (NO PULLUP BAR!)
I have more to add. Over many videos of various trainers in several sports, I find common exercises utilized. I’ll add a few back exercises, but I already have the superman which is very good.
Let’s say I exercise every three days on each major muscle group (legs /abs , push / pull, rest), and do so until the the end of December. I will have a solid foundation for weightlifting should I choose that route. I can find weighted objects for lifting (to be thrifty). There’s good community at some gyms, and motivation from like minded individuals. We’ll see.
Motivation and Testimonials for a Whole Food-Plant Based Diet 