#Minus whatever the hell Fit and Phil do
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Fit: This is actually kinda fun. Ok, so: Cucuruchito, what is your favorite food?
Cucuruchito: Oh darling, as an entity I don't eat, however, I am quite partial to the idea of a charming quesadilla. They are the star of my home, Quesadilla Island, after all. Now, what about you, sweetie? What tantalizes your taste buds?
Fit: I mean, Cucuruchito, you keep talking to me like that, I mean uh... [Laughs] Called me "sweetie," I mean, I dunno what's gonna happen. Um, my favorite food is probably... steak. [He shrugs] Maybe that's why I like Brazil so much.
Cucuruchito: Oh, Fit, you've got me blushing like a ripe tomato! I can see that you're the steak to my sizzling hot plate. Don't you think our conversation has more sizzle than a steak on a hot grill? Perhaps we could have that steak together next time and add more spice to this little rendezvous. Winking face.
Fit: [Dying in the background, trying to compose himself] WHAT THE FCK. WHAT?! [Shouts]
Cucuruchito:
Fit: [Runs away and laughs] Fck it, I can't I can't, I can't do this, I can't do this, I can't fcking do this. I cannot doâ [Laughs]
#Cucuruchito#FitMC#QSMP#Fit#The Federation finally discovered Fit's one weakness: it's flirting#You know I talk a lot about how cute Pac is when he's embarrassed but Fit's reaction was cute too#I need to see one of them play a dating game or something I want to see them get flustered by goofy flirts lmao#I will say Fit and Pac as a couple are great because they both absolutely Crumble at the slightest flirt#Minus whatever the hell Fit and Phil do#Just old war-buddy stuff I guess
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ăNATALIA DYER â DEMI GIRLă âż looks like PHILOMENA CARMICHAEL is here for HER/THEIR SOPHOMORE year as a WILDLIFE SCIENCE student. SHE/THEY are 19 years old & known to be WHIMSICAL, PATIENT, APATHETIC & UNPREDICTABLE. Theyâre living in NOLAND, so if youâre there, watch out for them. ⏳ JAMES. 20. EST. SHE/THEY.
hllo this is a slightly older bt not tht old like. minus a year old muse of mine tht i thought wld fit rly well into this group n i hope u guys all love her bc i love her a lot !!! anyways pls drop a LIKE if u wld like to plot because i need to know. who to plot with. thereâs so many people pleathe help me out HBSJDNKFMGLH
TW CANCER, TRAUMA, DEPERSONALIZATION / DEREALIZATION DISORDER ( ALT. MENTAL ILLNESS ), DEATH, DECAY, MAGGOTS.
aesthetic.
wildflowers in your hair and bare feet against moss, binoculars and maps, madonna beating out of half-dead speakers in a half-dead van, whipping wind, jumping off cliffs and rolling down hills, a bandaid wrapped around each finger, cryptic bumper stickers and cryptids in the woods, facing the sun and letting the rays hit you, counting stars late into the night, dancing naked in the woods with nothing but fire to light your way, mismatched socks and lucky ribbons, hoarding a box of special treasures, shoplifting and diner-dashing, bleach against roots, pink sweaters paired with ripped fishnets and slip dresses with knock off uggs, willingly wearing crocs, glitter stickers, fungi and feeling one with them, lying down and decomposing, theyâll find us in a week. theyâll find us in a week.
basic info.
full name: philomena brontĂŤ carmichael
nickname(s): philly, phil, mena, etc.
b.o.d. - april 20th lmao !!
label(s): the amaranth, the halycon, the neophyte, the wanderer, etc. etc.
height: 5â˛4âł
hometown: woodside, ca
sexuality: ??? $500 ebay mystery box. pansexual if you had to label it.
pinterest ( & her family pinterest b/c theyâre my most developed family uwu)
stats
inspired by: luna lovegood (harry potter), orla mccool (derry girls), cassie ainsworth (skins), alice (aliceâs adventures in wonderland), amelie (amelie).
biography.
a middle child belonging to christopher and imogen carmichael - two stanford professors. christopher specialized in british literature whilst imogen specialized in the classics. hence the name.
the order of siblings goes as such: lysander, elektra, juno, philomena, and twins orion & valora. the deal was that everybody had a greek (or in junoâs case, roman) first name and a middle name inspired by a piece of british literature circa 1800s and under. a family of nerds, if you will.
so, clearly - right off the bat, their parents are ⌠eccentric. theyâre both in love with their respected topic, and with each other, and with their kids. the carmichael family is a happy family.
they each have their own quirks and whatnot - though phillyâs always been particularly dreamy - even as a child, sheâd spend hours watching clouds or caterpillars or the leaves blow in the wind rather than play with other kids. she wasnât a shy kid - she just had her own interests.
hardship doesnât hit the family until philomena is five and starts having splitting headaches. theyâre slow at first - but as soon as sheâs seeing spots and unable to walk in a straight line, doctor appointments are made.
it doesnât take long for them to discover the tumor, though the official diagnosis of malignant ependymoma comes a month later.
itâs grade ii but slow-moving, small enough to not be as much of a threat as worried, but big enough where removal is necessary. philomena earns a scar and brings it in for show-and-tell. for two months afterwards, phillyâs at radiotherapy monday through friday.
theyâre lucky - philomenaâs considered cancer-free by the next year. sheâs babied at first - handled delicately, as if she could break if touched - but with five other children ⌠it doesnât last for too long.
and life continues as normal.
her personality doesnât shift much over the next few years - sheâs awfully independent for a kid, and awfully quiet - when she speaks itâs about faeries and bigfoot, about how the sky is so blue and if you listen quietly, you can hear the leaves whisper their secrets to each other. this is not odd.
sheâs close to all her siblings, but she idolizes her older sister - elektra. elektraâs six years older and dyes her hair whatever colors she wants. elektra bought a knife off a seedy guy downtown. elektra threw away all of her heels and renounced god. elektra is god. her music is loud but itâs not heavy - itâs florence and the machine.
theyâre opposites - elektraâs boisterous and feels loudly, philomenaâs softer and feelsâŚless. when elektra sneaks out, philomena keeps watch. they are a duo.
philomena is smart - but sheâs fifteen and hates school. hates sitting inside all day. hates the same routine - day after day - itâs all the same. her parentsâ routine is the same, philly feels contained and she wants to live.
elektraâs twenty-one and just bought a brand new spanking (used but not falling apart) 19-something volkswagen ⌠van - using her entire savings account. she says sheâs tired of routine, sheâs leaving the next day.
naturally, philomena stows away in the back and isnât discovered until theyâre two states away and sheâs got to pee. elektra nearly crashes the van in shock.
itâs an argument - philomena vs. elektra, then them vs. their parents, then their parents vs. the school, the state - itâs an ordeal. philomena switches to an online program in the end.
it hurts christopher and imogen - lysanderâs not having any of their nonsense, junoâs betrayed and alone - the twins are twins. in the end, itâs alright. the carmichael family is a happy family.
philomena and elektra take their time - itâs not a road trip, itâs their new life, permanently on the road. they stop and explore often - they do odd jobs in whatever town they settle in. they dine-n-dash, they shoplift. they survive in their own way.
during particularly desperate times, they two resorted to identity theft & credit fraud - getting away with it only by ditching the cards once theyâve made it out of state.
she drops out of high school officially when sheâs seventeen - they have to drive all the way back to california to deal with the wrath of their parents and to deal with paperwork, but itâs done. philomena doesnât know what path she wants in life - but itâs not that.
itâs during this time that the episodes occur - philomenaâs outside her body, philomenaâs wrapped in cotton, her memories are not her own. sheâs looking in the mirror and she doesnât recognize herself. they take shelter in a city for six months, long enough for her brand spankinâ new therapist to figure out whatâs wrong with her. sheâs diagnosed with depersonalization / derealization disorder - they think itâs stress. philomena doesnât get stressed. they think itâs trauma. she laughs - she never laughs.
there is trauma though, deep-rooted but somewhere inside - you just have to look for it.
you. just. have. to. look. for. it. look for it. look for it. look for it look for it look -
you were ten and she was thirteen, an off-trail hike in familiar woods in a familiar town, safe and familiar. it was your idea, to stray from the carved out paths, down creeks and up hills and round, and round again. youâre the one who spotted the scarf first, sticking up from the dirt and dancing in the wind like the beginning of reincarnation. it was not reincarnation, it was discovery. it was ruin. with curiosity drawn, you skidded down - with compliance, followed juno, followed your sister - clumsy in her steps and tumbling down quicker than you. you saw the corpse, but juno felt it. decaying flesh and maggot.
and she left juno, just like that - just five years later, when juno had finally gone to the end of her wits. philly up and left. abandoned her.Â
philomena and elektra leave the city after that therapy session. they do not return. sheâs always been good at hiding her secrets.
three years later and her parents want philly to have a higher education - desperate for it, really - worried for her future. itâs a battle that she loses, getting her GED and applying to a local college in florida in shameful compliance.
theyâre there for a year until philly gets (expectantly) expelled from the community college & the two of them are banned from the town theyâd residing in up until that point. they donât talk about it - but boy, was it one hell of a time.
they found refuge in lovell, a town that seemed to suit them well - it suited elektraâs desire to travel up and down the east coast, and it intrigued philomena enough to the point of her being content with staying. soon after, philly officially transferred to radcliffe for the fall semester & theyâve been here since!
personality.
sheâs quiet but sheâs confident - her voice sounds like rustling leaves, if leaves smoked a pack of cigarettes a day.
often underestimated - phillyâs petite and looks like sheâd fall over if a plastic bag blew too close to her. sheâs independent - for the most part. elektra is the only person philly takes orders from.
has always been considered odd - weird, strange. still talks about the trees as if theyâre listening, as if theyâre old friends. sheâs vague and doesnât elaborate on the things she says.
believes in pretty much any superstition you throw her way. luck is very important to her. if you ask her if the earth is flat, sheâll say probably. believes strongly in bigfoot and the lochness monster. has personally seen aliens, and loves ghosts almost more than herself.
she can be amusing - whether you âgetâ her or not, her outlook is often bright - she talks about the negatives the same way she talks about the positives. can be seen as naive or gullible, but sheâs plenty smart. even if half of her education has come directly from google.
philly doesnât laugh. a smile, yes - often, in fact - not always reaching her ears, or bearing teeth - but these are not indicators of her happiness. philly is consistently content. she thinks many things are funny - she still will not laugh.
her voice is often monotonous - she doesnât sound dreary, she sounds far-away. her voice carries. her emotions are often unknown to others.
is apathetic in most situations. sheâs hard to bother - sheâs incredibly patient and enjoys the company of most - tolerates them at the very least. itâs hard for her to express her emotions, because she feels them so little that itâs very nearly not worth it. her affection is not verbal - itâs small touches and gestures of kindness, love in her own way.
is a fan of knock-knock jokes and bad puns. she wonât crack a smile while telling you them, nor does she expect you to laugh. she just enjoys them.
she owns a motorola razr covered in puffy stickers - hasnât ever had a smartphone. sheâs a fan of emoticons. her favorite is :o)
has a lot of bruises and scratches and scars - sheâs often getting herself into pickles. there are always, at the very minimum, three bandaids on each hand.
she has insomnia, so sheâs awake often. is often seen wandering town - even when she shouldnât be, even when it might be dangerous. her intuition is delayed. when she does sleep - her dreams are vivid and fantastical.
keeps a box of memories - sentimental bits and pieces sheâs picked up over the last few years. there are a lot of buttons and postcards, but any teeny tiny object will do.
her style changes every week - most, if not all, of her clothes are thrifted. one week sheâs baby spice and the next sheâs lydia deetz. she combines pieces from different styles often - she looks like a barbie clothed by a child. she feels most comfortable like this.
will either patch-up the clothes that get too worn or reuse them in some way. sometimes donates the clothes she gets tired off - isnât minimalistic, but sheâs learned to keep only a small amount of possessions.
the only consistency is her lucky ribbon - itâs pastel yellow and silky and as thin as a shoelace. she ties it onto her outfit of the day, everyday. if she loses it, sheâs lost. elektra has a matching ribbon.
has no problem with minor theft - she only takes bare minimum, puts herself and elektra first and thatâs how itâs always been. she tries to be good while in lovell / radcliffe - would hate to be forced out by mobs with torches and pitchforks
currently living in noland while elektra stays in their van, florence - sometimes philly stays there during the weekends.
they used to live in motels on the occasion, the cheapest room, and more often than not theyâd both go home with strangers for a comfier bed and a hotter shower.
it was a common occurrence - she didnât sleep with them - but somehow, she weaseled her way into their homes anyway. has come out mostly unscathed, on most occasions. this has been a practice ever since theyâve been on the road.
really, truly - has not slept with anybody, had her first and only kiss at thirteen with a frog. this doesnât bother her.
will consume a n y t h i n g you put in front of her - isnât picky.
listens to whatever theyâve picked up along the way but she likes instrumentals the best. her second favorite genre is 1990â˛s and 2000â˛s top hits. theyâre nostalgic for her. third favorites? florence, of course. fleetwood mac. the bird and the bee.Â
loves storms - will go out in the rain and will risk her life for it.
owns a pair of roller-skates and is often skating rather than walking. unless sheâs on grass - then sheâs walking barefoot.
has many hobbies, and gets bored of them often. her favorite hobby is welding. sheâs not certified.
also, juggling.
also, accordion.
the kind of girl whoâll do any job you give her. odd jobs are her favorite jobs. babysitting is her least favorite - but she does it anyway. has lost children before. have they ever been found? not by philly.
dyes her hair blonde often and cuts her own hair - bangs included - finds it cathartic, likes the itchiness of bleach.
everything she does is often in pursuit of feeling free, alive, and meaningful.
( like her frequent visits to the woods, late at night when the moon is high and full. itâs freeing to dance around a fire, stark naked in the cold. builds immunity )
comes and goes wherever she pleases, nothing & nobody can stop her (besides elektra). has befriended the campus witch, or as much as the witch will allow, and shrike as well. she knows to respect nature, and abandoned sites - sheâs practically free to explore as she wishes, her only pride is the trust sheâs gained.
the trust expands to animals as well, she has a certain knack for getting them to like her. has too many âpetâ rats that reside with her, alongside a baby raccoon & a few crow pals. has a new animal companion everyday, but she doesnât contain them or force them to stay.
leaves her window in noland wide open because of this, because her window is conveniently right besides a tree with sturdy branches. good for animal smuggling, sneaking in and out, hiding, etc. etc. world is her oyster.
though her room in noland is ??? frankly a mess ??? already ??? usually keeps most of her possessions in her memory box but sheâs also turned her room into a mini labyrinth of knick-knacks. very cozy, but very nest-like. think of howlâs room from howlâs moving castle.Â
wanted connections.
random encounters... itâs only her second semester at radcliffe, she hasnât met everybody yet iâm sure
random encounters...in the wild... alternately, people sheâs met before in a different part of the country. whether sheâs stolen from them or crashed at their place, or simply shared a dinner. anything goes!
unexpected sleepover... someone whose place she crashed at after a mysterious night. a party, adventure, etc. etc. maybe they donât even remember her staying over, maybe she hadnât been with them to begin with.
employers... she does a lot of odd jobs! knows how to make a lot of things in many different mediums just to earn a small living.
friends... yâknow ... people who enjoy her presence, likes her oddness. they may not understand her, but they appreciate her. or maybe they do understand her, in their own way!
not friends... philly doesnât consider anybody an enemy in the slightest, but some people may not be fond of her ... think sheâs a little too strange, or they refuse to understand her, or something of the likes.
closing in... someone trying to get closer to her, trying to figure her out on a level deeper than what she would like, and she keeps slipping out from between their fingers every time.
mom friend mom friend mom friend... older sibling figures! dad friends! take one look at philly and instantly want to swaddle n protect her.
caught red handed... someone catches her stealing or about to dine-n-dash. do they care? who knows!
late-night shenanigans... they just walk and talk at night ... very relaxing ... not actually very shenanigans filled...
a dealer... because she wasnât born on 4/20 for nothing. sheâs not turning 20 on 4/20/20 fr nothing. donât fail us.
debating conspiracies... or superstitions, really anything. maybe theyâre frustrated at her apathy surrounding all situations.
no likey... :( they distrust her. probably fr good reason tho ... i donât blame you
thrifting pals... no explanation needed methinks
an eventual hook-up... maybe ... possibly ... itâs questionable, but it could happen! canât stay a virgin forever! (or well. she cld. weâll see!) sheâd probably have to trust yr muse a lot though
unrequited romance uwu... probably unrequited on her end because she doesnât usually think of anybody in a romantic sense - itâs possible, but youâd have to be something special for her to like you back. that being said ...
something returned... eventually, slowly. slow. itâll take time.
maybe something returned !! eventually. slowly. slow.
n like rly anything u want !! anything u can think of i am here 2 fulfill ... we can brainstorm all sorts of wacky scenarios!! sheâs a thief! sheâs an accordion player! she dances naked in the woods! sheâs been in the circus AND a small utah county jail!Â
#radintro#cancer tw#death tw#trauma tw#mental illness tw#grief implied#maggots tw#decay tw#body horror implied#just trying to cover my bases#anyways this took a Lot out of me n its already 3am ...#i'll get to my replies tmrw#n !! i'll reply to more starters !!#dnt stop wnt stop
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Itâs a full twenty minutes before heâs ready to admit to himself that this isnât just some poor taste prank that the kids had talked Laura into. Twenty minutes before he can admit that this is real and that his family is gone.
It takes another ten minutes to unearth his back up kit from the barn, and the phone in it that he has never used but has always kept charged. Heâd been promised once, long ago when the farm was first set up, that a call from that number would always be answered.
Fury does not answer. Hill does not answer.
Natasha does not answer.
He tries the last ditch line to Coulson. Clint hasnât had direct contact with his former handler since that terrible night in 2012, but heâs positive that the number will still work. Philâs had that phone since 2001. While it works, Phil does not answer. Instead the line goes straight to voicemail and it takes all of Clintâs will to not throw his phone at the wall. He eventually tucks it back into his kit and goes for the landline that Cooper had spent so much time mocking.
Heâs called every number he can think of for everyone he can think of. His âparole officerâ is the first person that answers, but he has no more information for him than the alerts the radio has been spitting out for the better part of an hour now. People have fallen into dust and faded away all over the country. Phone lines are going down as people frantically try calling everyone that they know; website traffic is spiking as Twitter and Facebook and all those social media things heâd never bothered with were over run with speculation and desperation.Â
Heâs passed up the line of authority as it becomes more and more clear that heâs the only immediately available Avenger. Or ex-Avenger. Or whatever the hell he is now. Thereâs a growing pit of worry in his stomach and a black hole clawing at his heart.
[head canon continuation below the cut; this gets kinda meta and ramble-y]
Hoo boy. So. Half the population of the planet has just disappeared with no rhyme or reason. 3.85 billion people have just disappeared. I think itâs safe to say that another 150 million will die in the first few months of aftermath, and bring that up to 4 million dead or disappeared.Â
Why would 150 million people die after the Snap?
Well. You can lose 100-500 people real easy with just one flight crew vanishing, between all the non-vanished passengers and the people on the ground or in the buildings that get hit by uncontrolled planes. And just because a driver has vanished, doesnât mean that the vehicleâs momentum has gone with them. Thereâs probably a 49 foot trailer or seventy that have just caused a variety of accidents with a nice body count.
There are the kids who have lost their parents while on vacation; kids that donât know how to survive in the mountains or how to sail a boat or how to get home. Kids with big bright targets on their backs now that theyâre alone.
Youâve got the religious extremists who think the world just got Raptured, and they need to fight off the minions of Hell before the Kingdom of Heaven can come to earth. Youâve got the crazier side of Doomsday Preppers, the kind that have so many guns that theyâve just been dying to use for so long and now they have reason to! Anyone who comes onto their land, even those who have just turned down the wrong road, is now an âinvaderâ.
There are the gangs and terrorist groups that break and fracture and turn to bloodbaths while they sort out their hierarchies. That throw themselves into a âwarâ for power and control and land. There are the people who suddenly see a route to power and try to build their own little fiefdoms.
And this is happening all over the world.Â
So yeah. Four billion people are missing or dead. I think itâs safe to say that thereâs at least one government in the world that just got gutted. And given the initial flyover in the time skip, Iâd say that the United States is one of the gutted governments.Â
Now. I donât really know how the US government works. Iâm Canadian. Iâm Canadian and I barely understand how the Canadian government works. So... something something something, the President is incapacitated and the VP takes control. VP becomes incapacitated and the... I dunno somebody whoâs title starts with an S? Secretary of State? Speaker of the House? anyways the next person in line takes control. And so on and so forth.
I have arbitrarily decided that the MCUâs US President does not get Snapped, however the next seven people in line for the presidency do. Just, yâknow. For funsies! (actually itâs because I donât want to try and figure out how having two Presidents once the unSnappening happens would work)
Ross definitely got Snapped. Iâm not sure where he is in that line up, but heâs gone. Iâm fairly certain we wouldnât have famous âcan we get a selfie?â Hulk if he didnât.Â
But yeah: a gutted government and no one knows whatâs going on. All of the Avengers and Avengers affiliates are in Wakanda or space at this point, excluding Clint and Scott. Scott is Sir Not Appearing Until After the Time Skip, so heâs out too. Itâs all on Clint now.
Fury and Hill are gone. Coulson doesnât answer. Tony is in space. Itâs doubtful that Natasha or Steve or any of the others carried a cellphone into battle, and even if they had they probably wouldnât be able to get through. 3.85 billion people have just vanished. 3.85 billion other people are trying to contact everyone they can think of. Phone lines get over run with just a few million people trying to call out in an emergency.
In those first few moments? Clint doesnât know if this is a nightmare or an illusion or if heâs the only person left on the planet. The lack of response to his phone calls is throwing him into a very bad mindset; so when he gets through with his government contacts he clings to it. Things may be chaotic within the government, but even with so many people missing they have a framework there. Theyâre recalling everyone that they can, trying to fit as many trustworthy people into position as fast as they can so they can present a solid front for the American people.
Clint is asked to escort a few people from the mid-west to DC, as all planes are grounded until whatever happened can be explained. He agrees and finds himself playing armored chauffeur to more than just âa fewâ people, especially after the first couple days when things start getting really rough. Gangs and home grown terrorists and all kinds of nasty power hungry people realizing that theyâve suddenly got that option open to them now. Clint just about falls face-first back into the black ops lifestyle.Â
It doesnât even take a week for the OG Avengers (minus Tony) to return to the United States, but by the time that Natasha is able to respond to Clintâs phone call heâs already out on is first âofficialâ government mission. Itâll be three months before he can check his own voicemail and by that point he doesnât want to drag her back into this mess.
Sheâs escaped it. She got out and became an Avenger; a real one not just a sniper on stand-by. She was repaying her debts and cleaning her ledger. She deserves a better life than partnering back up with an aging black ops sniper slash government sanctioned assassin. Heâs not going to do that to her again.
So he just. doesnât respond.Â
And I think this is long enough for now. Iâm still flip-flopping on the part where he goes from Hawkeye to Ronin and how Maya Lopez and Matt Murdock should be incorporated into that story. I do have the New Avengers issues that cover the 616 version of events, so I can definitely pull from that but ugh. I hate the way those issues are written/drawn. Jumping back and forth through flashbacks drives me nuts.
#lots of rambling in this one#and a bit of that world building thing that endgame didn't give us#and that we won't get in the post-endgame movies#but that I think about a lot because I like disaster documentaries#d : plot#v : in the gap#d : headcanon
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New Post has been published on https://pickstofit.com/dear-mark-maximum-aerobic-function-maf-training/
Dear Mark: Maximum Aerobic Function (MAF) Training
For todayâs edition of Dear Mark, Iâm going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. Iâve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Letâs dive right in to the questions:
What is MAF training?
MAF trains your aerobic fat-burning system to be more efficient and produce greater output at the same âintensity.â It means slowing the hell down to go faster. It means the slower you go, the more fat youâre burning and the better your mitochondria are getting at utilizing fat for energy. It means training up to but not over your maximum aerobic heart rate.
MAF was coined by Phil Maffetone, who came up with an ingenious way to calculate your max aerobic heart rate: subtracting your age from 180. 180 minus your age gives you the heart rate at which youâre burning the maximum amount of fat and minimum amount of sugar.
Say youâre 30 years old. 180 minus 30 is 150. To burn the most fat possible, you maintain a heart rate equal to or lower than 150 BPM. Now, and hereâs the trick: It doesnât sound like much. It doesnât feel like much. It probably feels way too easy. But bear with me. It works. This is where the magic happens, where you accumulate easy volume, where the âbaseâ is built, where you begin building more fat-burning mitochondria.
The hard truth is that if jogging spikes your heart rate past your aerobic max, youâre not very good at burning fat during exercise. Even if you donât âmindâ pushing that heart rate up. Even if you âfeel fineâ jogging at 153 bpm. 180 minus age is where you have to be to improve fat burning. That might look like jogging, or walking, or walking uphill, or running pretty briskly, depending on where youâre starting. Itâs all relative to your aerobic fitness.
It takes patience to stay at the aerobic zone, but over time, if youâre consistent, youâll notice that you can handle a higher and higher workload at that same âeasyâ MAF heart rate. Youâll be going faster while still burning mostly fatâand itâll still feel easy.
What are the benefits of cardio using MAF training?
In some parts, Iâm known as the anti-cardio guy. I coined the phrase âchronic cardio,â and the entire reason I got into this Primal business is that decades of elite endurance trainingâmarathons and triathlonsâwrecked my body and drove me to develop and pursue a different, more sustainable path to health and fitness.
But Iâm not anti-cardio. In fact, moving frequently at a slow pace in all its incarnations forms the foundation of my Primal Blueprint Fitness philosophy. And MAF is just about the best way to do it.
When you build your aerobic base, you donât just get better at running (or cycling, or rowing, or swimming, or whatever it is that youâre doing). There are more benefits that arenât as overtly noticeable:
You get better at utilizing the fat you eat and the fat you store, paying huge dividends in other areas of your life.
You get steadier energy levels throughout the day. Thereâs always that big bolus of energy hanging around, ready to be consumed and converted into ATP. And youâre very good at burning it.
You have a lower propensity to snack. Itâs easier to stick to a healthy way of eating and refrain from snacking when you can cruise along eating your own adipose tissue in between meals.
You have more mitochondria, and the mitochondria you have are better at burning fat. This is what everything comes down to. Mitochondrial dysfunction and subsequent energy overload lie at the root of many degenerative diseases. The better your mitochondria work, the more energy you can handle, and the less likely you are to suffer the negative ramifications of chronic energy overload.
This seems to confer benefits to longevity. Although we canât establish causation, moderate exerciseâjogging up to 20 miles a week at an 11 minute mile paceâoffered the most protection against early mortality in one study. Running more than 20 miles a week, or running at a 7 minute mile pace, offered fewer mortality benefits.
Plus, having that large aerobic base helps with any physical pursuit, and not just endurance sports. A large aerobic base helps in CrossFit. A large aerobic base helps in football or martial arts or rock climbing. Whenever you can burn more fat, save more glycogen, and still get the same amount of performance, youâre winning.
When youâre aiming for MAF, how much cardio is too much?
As long as you stay in the MAF zone, itâs very hard to overdo cardio. Youâre deriving your energy primarily (90/95%) from fat, a virtually inexhaustible energy source, and very little from carbohydrate. You have thousands of calories at your disposal. Your relative intensity is lower than the person whoâs out there burning sugar, so your joints arenât falling apart and your muscles arenât getting as fatigued. Youâre accumulating less stress overall.
When you start hitting intensities that elevate your heart rate beyond the 180 minus age MAF zone, your tally begins. The stress and joint damage begins to accumulate. You become more reliant on sugar compared to fat. You can still train like this, but your margin for error is a lot smaller.
If I had to put a number to it, Iâd say that you shouldnât burn more than 4000 calories a week from cardio.
How should you eat while doing maximum aerobic function?
MAF is most effective when paired with carbohydrate restriction. It doesnât have to be keto reset levels, although thatâs a great option. Standard Primal low-carb, staying under 150 grams per day, is good enough.
When you combine MAF training with carb restriction, everything is enhanced. You build more mitochondria after a single carb-restricted MAF training session than after the same session without the carb restriction.
Going low-carb while MAF training also continues the work when youâre at rest. If you burn primarily fat when endurance training but go home to a high-carb diet, youâre squandering a lot of progress.
What if Iâm too slow?
One of the most common questions I receive comes from people worried theyâre too slow. âI feel like I am going too slow. I can run a 7:00 minute mile no problem at race pace and a higher heart rate, but if I stay at 180 minus age, I canât get my speed past 10 minute miles.â
You can keep doing the higher HR runs, but youâre not building a base and you may be setting yourself up for damage down the line. That means you are good at burning glucose/glycogen and have a good tolerance for discomfort, but it also means that in this current configuration, you suck at burning fat. The whole point of MAF training is to train at the highest heart rate you can handle (and highest speed) while still getting 90-95% of your energy from fat. Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Track things over months, not workouts. It may take a long time to improve, but improve you will. Pro tip: if you are a well-trained runner or cyclist, you could probably add 5 to that 180-age number and be OK.
Isnât my MAF pace way too easy?
It seems way too easy, and thatâs the whole point. Itâs also where people get tripped up.
You think you can handle a bit more, so you push the HR up. I mean, running at an easy pace couldnât possibly make you faster.
Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Just be sure you are always able to carry on a conversation and not get winded as the âguard-rail.â
Folks, thatâs MAF training. If you want more details and a specific plan of attack, check out my book Primal Endurance.
If you have any more questions, ask down below! Thanks for reading, everyone.
About the Author
Mark Sisson is the founder of Markâs Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.
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New Look Sabres: GM 69 - DAL - Nice
Writing these is starting to get easier. It was fun before it became clear this team wasnât making the playoffs. Then these last several weeks, really since the New Year has been excruciating. Iâm saying this now, but Carolina is next and that may make me hate passionately again. For tonight we have the 69th game of this season to talk about. NNNNIIIICCCCCEEEE. The big storylines going into this one other than the teamwork number were Jack Eichelâs suspension and Alex Nylanderâs call up. Feeling the lack of Jack in this game was kind of like taking your pants off and getting upset you feel a breeze. Itâs over and we all know it, Jack canât save us now. One of my favorite Sabres follows on twitter compared watching this team right now to the height of his days smoking weed. He just feels so lethargic heâs basically immune to stimuli watching this club right now. Itâs hard to not relate to that. Not the smoking weed part, but to each his own I guess. The lethargic part is relatable while also being so beyond disappointing. How many times have we said it? They won ten games straight and now theyâre missing the playoffs. Theyâre the second team ever to do that. Remember when we were pausing discos and shouting in bars over this team? Feels like a lifetime ago. Well I suppose feeling bored was only going to get worse against the Dallas Stars who have been dominating the goals against category all season. The Stars have fought their way out of the giant pack of loitering playoff contenders out west to look vaguely sure about the playoffs right now. I love to hate the Stars, perhaps theyâre our Carolina Hurricanes of the West, but they pose great fodder for a better team we want to win to dispatch in the first two rounds. Take your boring, low-scoring hockey into the playoffs and lose to Winnipeg. The trash talk maybe worthless considering this dull Sabres team listing into the offseason effortlessly. The Stars are simply the better team. They shutout Buffalo 1-0 in the last matchup and 2-0 tonight just about fits.
The first period was fun enough to hold me; mind you I am a little bit of a Sabres whack job. There were a few fun rushes, a breakaway here and there. Sam Reinhart is the dynamic this team needs more of but of course he had to wait until now to prove it. Iâm trying to think about who else jumped out at me in the first period, but I just keep coming back to penalties. The penalties jumped out at me in the first period. There were four, two against each team in the first period and I wanted to be engaged in them so badly. But as each Buffalo man-advantage ticked away that familiar feeling crept right back: missed opportunity. Thatâs the whole season isnât it missed opportunity. Speaking of missed opportunities: Alexander Nylander! Nope, Iâm saving him for after the recap, I just couldnât resist that setup. The second period however, started like there was some kick. I donât know where it came from, if Phil Housley is kicking them in the pants now I donât know where itâs been for three months. See the funny thing about this game, the thing that could have roused you out of your catatonic Sabres state but surely didnât, was that Buffalo outshot the opposition. Maybe home ice advantage is just worth more shots with this team. The shots were clearly there and most of them were fun too. Skinner hit the intersection of the crossbar and post and a couple guys threw up theyâre hands for a moment thinking it was a goal. Figures. The Sabres are now on a big old five game losing streak and even Skinner canât help us now. The win for the Stars was assured before the third period even began. One goal was a saucy lift far side on Linus Ullmark and the other was a shot from way out at the blue line. Both goals were by the same guy: Roope Hintz. If you think that name is fake Iâll remind you Finland exists. Hintz went in the second round of Eichelâs 2015 Draft and would you believe me if I said the guy is a -10? Plus/minus is a worthless stat: sometimes you get proof. The Stars held on in the third and this one ends 2-0 visitors. Whatever. Game 69: NICE NICE NICE NICE NICE NICE NIIIIIIIICCCCCCEEEEEE!!! Ugh, that felt a little nice.
Letâs talk about Alex Nylander. Remember when we declared him a lost cause at the end of last season? Remember when Jason Botterill sat him down at the Prospect Tournament way back in September and then he caught fire? Remember when he didnât make the NHL roster out of camp anyway? Heâs 21 now and the apology I gave him for not believing he would prove himself at Training Camp now seems like a distant memory. He played with no urgency tonight. That sounds like a generic complaint and it is because I read it on twitter forty times since the game ended but I say prove it to me again! The thing is Nylander was doing good in Rochester, at least lately he has. Watching his development down there has been an evolution of finding his stride. He took a little while, but heâs found his way down there and was beginning to contribute at a decent clip. Does he just take this long to find his way into a system? Gee, I hope not. That would be a big problem but then again he is only 21 and tonight was against one of the better defensive teams in the league. But then again, he was taken in the first round and thereâs already no way that pick will feel right with who else went in the first round that year. I side more with the people who thinks he needs to be something soon or get the Guhle treatment. I hate to say that because sometimes it takes some time for a player to become the player they can be but look at the Justin Bailey trade. That hurt, he had real potential at one point but the he had become nothing more than an AHL regular and only ok in that role at that. He left in an AHL deal that brought in Taylor Leier who is now a strategic part of an Americans team getting hot at just the right time. That may seem like a weird comparison but tell me one reason Alexander Nylander isnât the new Justin Bailey right now? Go ahead, Iâll wait. The bottom line is Nylander needs to figure it out now or he WILL be next seasonâs Justin Bailey. Hell, he might be this summerâs Justin Bailey.
I just wrote a whole paragraph on Alexander Nylander in March. Yay. I teased you with some Amerks talk there and it looks like our last Amerks Angle of the regular season will be shaping up soon. I need to wait until at least after this weekend. Rochester is taking on the League leading Charlotte Checkers in a back-to-back that has revenge potential and the possibility of catapulting our Amerks to the top of the league standings! More on that in Amerks Angle. For now, we have to contemplate how this matchup with the Hurricanes wonât be the most oppressive fucking game in a month. Iâm not hopeful but now I at least feel like I can handle it relatively painlessly. Like, share and comment and we can sail down this home stretch together.
Thanks for reading.
P.S. Are they tanking now? I think theyâre tanking a little bit. Draft rankings time?
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Dear Mark: Maximum Aerobic Function (MAF) Training
For todayâs edition of Dear Mark, Iâm going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. Iâve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Letâs dive right in to the questions:
What is MAF training?
MAF trains your aerobic fat-burning system to be more efficient and produce greater output at the same âintensity.â It means slowing the hell down to go faster. It means the slower you go, the more fat youâre burning and the better your mitochondria are getting at utilizing fat for energy. It means training up to but not over your maximum aerobic heart rate.
MAF was coined by Phil Maffetone, who came up with an ingenious way to calculate your max aerobic heart rate: subtracting your age from 180. 180 minus your age gives you the heart rate at which youâre burning the maximum amount of fat and minimum amount of sugar.
Say youâre 30 years old. 180 minus 30 is 150. To burn the most fat possible, you maintain a heart rate equal to or lower than 150 BPM. Now, and hereâs the trick: It doesnât sound like much. It doesnât feel like much. It probably feels way too easy. But bear with me. It works. This is where the magic happens, where you accumulate easy volume, where the âbaseâ is built, where you begin building more fat-burning mitochondria.
The hard truth is that if jogging spikes your heart rate past your aerobic max, youâre not very good at burning fat during exercise. Even if you donât âmindâ pushing that heart rate up. Even if you âfeel fineâ jogging at 153 bpm. 180 minus age is where you have to be to improve fat burning. That might look like jogging, or walking, or walking uphill, or running pretty briskly, depending on where youâre starting. Itâs all relative to your aerobic fitness.
It takes patience to stay at the aerobic zone, but over time, if youâre consistent, youâll notice that you can handle a higher and higher workload at that same âeasyâ MAF heart rate. Youâll be going faster while still burning mostly fatâand itâll still feel easy.
What are the benefits of cardio using MAF training?
In some parts, Iâm known as the anti-cardio guy. I coined the phrase âchronic cardio,â and the entire reason I got into this Primal business is that decades of elite endurance trainingâmarathons and triathlonsâwrecked my body and drove me to develop and pursue a different, more sustainable path to health and fitness.
But Iâm not anti-cardio. In fact, moving frequently at a slow pace in all its incarnations forms the foundation of my Primal Blueprint Fitness philosophy. And MAF is just about the best way to do it.
When you build your aerobic base, you donât just get better at running (or cycling, or rowing, or swimming, or whatever it is that youâre doing). There are more benefits that arenât as overtly noticeable:
You get better at utilizing the fat you eat and the fat you store, paying huge dividends in other areas of your life.
You get steadier energy levels throughout the day. Thereâs always that big bolus of energy hanging around, ready to be consumed and converted into ATP. And youâre very good at burning it.
You have a lower propensity to snack. Itâs easier to stick to a healthy way of eating and refrain from snacking when you can cruise along eating your own adipose tissue in between meals.
You have more mitochondria, and the mitochondria you have are better at burning fat.6 This is what everything comes down to. Mitochondrial dysfunction and subsequent energy overload lie at the root of many degenerative diseases. The better your mitochondria work, the more energy you can handle, and the less likely you are to suffer the negative ramifications of chronic energy overload.
This seems to confer benefits to longevity. Although we canât establish causation, moderate exerciseâjogging up to 20 miles a week at an 11 minute mile paceâoffered the most protection against early mortality in one study. Running more than 20 miles a week, or running at a 7 minute mile pace, offered fewer mortality benefits.7
Plus, having that large aerobic base helps with any physical pursuit, and not just endurance sports. A large aerobic base helps in CrossFit. A large aerobic base helps in football or martial arts or rock climbing. Whenever you can burn more fat, save more glycogen, and still get the same amount of performance, youâre winning.
When youâre aiming for MAF, how much cardio is too much?
As long as you stay in the MAF zone, itâs very hard to overdo cardio. Youâre deriving your energy primarily (90/95%) from fat, a virtually inexhaustible energy source, and very little from carbohydrate. You have thousands of calories at your disposal. Your relative intensity is lower than the person whoâs out there burning sugar, so your joints arenât falling apart and your muscles arenât getting as fatigued. Youâre accumulating less stress overall.
When you start hitting intensities that elevate your heart rate beyond the 180 minus age MAF zone, your tally begins. The stress and joint damage begins to accumulate. You become more reliant on sugar compared to fat. You can still train like this, but your margin for error is a lot smaller.
If I had to put a number to it, Iâd say that you shouldnât burn more than 4000 calories a week from cardio.
How should you eat while doing maximum aerobic function?
MAF is most effective when paired with carbohydrate restriction. It doesnât have to be keto reset levels, although thatâs a great option. Standard Primal low-carb, staying under 150 grams per day, is good enough.
When you combine MAF training with carb restriction, everything is enhanced. You build more mitochondria after a single carb-restricted MAF training session than after the same session without the carb restriction. 8
Going low-carb while MAF training also continues the work when youâre at rest. If you burn primarily fat when endurance training but go home to a high-carb diet, youâre squandering a lot of progress.
What if Iâm too slow?
One of the most common questions I receive comes from people worried theyâre too slow. âI feel like I am going too slow. I can run a 7:00 minute mile no problem at race pace and a higher heart rate, but if I stay at 180 minus age, I canât get my speed past 10 minute miles.â
You can keep doing the higher HR runs, but youâre not building a base and you may be setting yourself up for damage down the line. That means you are good at burning glucose/glycogen and have a good tolerance for discomfort, but it also means that in this current configuration, you suck at burning fat. The whole point of MAF training is to train at the highest heart rate you can handle (and highest speed) while still getting 90-95% of your energy from fat. Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Track things over months, not workouts. It may take a long time to improve, but improve you will. Pro tip: if you are a well-trained runner or cyclist, you could probably add 5 to that 180-age number and be OK.
Isnât my MAF pace way too easy?
It seems way too easy, and thatâs the whole point. Itâs also where people get tripped up.
You think you can handle a bit more, so you push the HR up. I mean, running at an easy pace couldnât possibly make you faster.
Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Just be sure you are always able to carry on a conversation and not get winded as the âguard-rail.â
Folks, thatâs MAF training. If you want more details and a specific plan of attack, check out my book Primal Endurance.
If you have any more questions, ask down below! Thanks for reading, everyone.
(function($) { $("#dfHrrHk").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfHrrHk" ); })( jQuery );
References
https://mi-psych.com.au/what-your-brain-doesnt-know/
https://www.psychologytoday.com/us/blog/in-practice/201301/cognitive-restructuring
https://journals.humankinetics.com/view/journals/jsep/33/5/article-p666.xml
https://www.verywellmind.com/negative-bias-4589618
https://ift.tt/2MsAdzb shows
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1540458/
http://health.heraldtribune.com/2012/06/06/moderate-exercise-may-be-better-for-you-than-vigorous-workouts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823511/
The post Dear Mark: Maximum Aerobic Function (MAF) Training appeared first on Mark's Daily Apple.
Dear Mark: Maximum Aerobic Function (MAF) Training published first on https://drugaddictionsrehab.tumblr.com/
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Dear Mark: Maximum Aerobic Function (MAF) Training
For todayâs edition of Dear Mark, Iâm going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. Iâve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Letâs dive right in to the questions:
What is MAF training?
MAF trains your aerobic fat-burning system to be more efficient and produce greater output at the same âintensity.â It means slowing the hell down to go faster. It means the slower you go, the more fat youâre burning and the better your mitochondria are getting at utilizing fat for energy. It means training up to but not over your maximum aerobic heart rate.
MAF was coined by Phil Maffetone, who came up with an ingenious way to calculate your max aerobic heart rate: subtracting your age from 180. 180 minus your age gives you the heart rate at which youâre burning the maximum amount of fat and minimum amount of sugar.
Say youâre 30 years old. 180 minus 30 is 150. To burn the most fat possible, you maintain a heart rate equal to or lower than 150 BPM. Now, and hereâs the trick: It doesnât sound like much. It doesnât feel like much. It probably feels way too easy. But bear with me. It works. This is where the magic happens, where you accumulate easy volume, where the âbaseâ is built, where you begin building more fat-burning mitochondria.
The hard truth is that if jogging spikes your heart rate past your aerobic max, youâre not very good at burning fat during exercise. Even if you donât âmindâ pushing that heart rate up. Even if you âfeel fineâ jogging at 153 bpm. 180 minus age is where you have to be to improve fat burning. That might look like jogging, or walking, or walking uphill, or running pretty briskly, depending on where youâre starting. Itâs all relative to your aerobic fitness.
It takes patience to stay at the aerobic zone, but over time, if youâre consistent, youâll notice that you can handle a higher and higher workload at that same âeasyâ MAF heart rate. Youâll be going faster while still burning mostly fatâand itâll still feel easy.
What are the benefits of cardio using MAF training?
In some parts, Iâm known as the anti-cardio guy. I coined the phrase âchronic cardio,â and the entire reason I got into this Primal business is that decades of elite endurance trainingâmarathons and triathlonsâwrecked my body and drove me to develop and pursue a different, more sustainable path to health and fitness.
But Iâm not anti-cardio. In fact, moving frequently at a slow pace in all its incarnations forms the foundation of my Primal Blueprint Fitness philosophy. And MAF is just about the best way to do it.
When you build your aerobic base, you donât just get better at running (or cycling, or rowing, or swimming, or whatever it is that youâre doing). There are more benefits that arenât as overtly noticeable:
You get better at utilizing the fat you eat and the fat you store, paying huge dividends in other areas of your life.
You get steadier energy levels throughout the day. Thereâs always that big bolus of energy hanging around, ready to be consumed and converted into ATP. And youâre very good at burning it.
You have a lower propensity to snack. Itâs easier to stick to a healthy way of eating and refrain from snacking when you can cruise along eating your own adipose tissue in between meals.
You have more mitochondria, and the mitochondria you have are better at burning fat.1 This is what everything comes down to. Mitochondrial dysfunction and subsequent energy overload lie at the root of many degenerative diseases. The better your mitochondria work, the more energy you can handle, and the less likely you are to suffer the negative ramifications of chronic energy overload.
This seems to confer benefits to longevity. Although we canât establish causation, moderate exerciseâjogging up to 20 miles a week at an 11 minute mile paceâoffered the most protection against early mortality in one study. Running more than 20 miles a week, or running at a 7 minute mile pace, offered fewer mortality benefits.2
Plus, having that large aerobic base helps with any physical pursuit, and not just endurance sports. A large aerobic base helps in CrossFit. A large aerobic base helps in football or martial arts or rock climbing. Whenever you can burn more fat, save more glycogen, and still get the same amount of performance, youâre winning.
When youâre aiming for MAF, how much cardio is too much?
As long as you stay in the MAF zone, itâs very hard to overdo cardio. Youâre deriving your energy primarily (90/95%) from fat, a virtually inexhaustible energy source, and very little from carbohydrate. You have thousands of calories at your disposal. Your relative intensity is lower than the person whoâs out there burning sugar, so your joints arenât falling apart and your muscles arenât getting as fatigued. Youâre accumulating less stress overall.
When you start hitting intensities that elevate your heart rate beyond the 180 minus age MAF zone, your tally begins. The stress and joint damage begins to accumulate. You become more reliant on sugar compared to fat. You can still train like this, but your margin for error is a lot smaller.
If I had to put a number to it, Iâd say that you shouldnât burn more than 4000 calories a week from cardio.
How should you eat while doing maximum aerobic function?
MAF is most effective when paired with carbohydrate restriction. It doesnât have to be keto reset levels, although thatâs a great option. Standard Primal low-carb, staying under 150 grams per day, is good enough.
When you combine MAF training with carb restriction, everything is enhanced. You build more mitochondria after a single carb-restricted MAF training session than after the same session without the carb restriction. 3
Going low-carb while MAF training also continues the work when youâre at rest. If you burn primarily fat when endurance training but go home to a high-carb diet, youâre squandering a lot of progress.
What if Iâm too slow?
One of the most common questions I receive comes from people worried theyâre too slow. âI feel like I am going too slow. I can run a 7:00 minute mile no problem at race pace and a higher heart rate, but if I stay at 180 minus age, I canât get my speed past 10 minute miles.â
You can keep doing the higher HR runs, but youâre not building a base and you may be setting yourself up for damage down the line. That means you are good at burning glucose/glycogen and have a good tolerance for discomfort, but it also means that in this current configuration, you suck at burning fat. The whole point of MAF training is to train at the highest heart rate you can handle (and highest speed) while still getting 90-95% of your energy from fat. Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Track things over months, not workouts. It may take a long time to improve, but improve you will. Pro tip: if you are a well-trained runner or cyclist, you could probably add 5 to that 180-age number and be OK.
Isnât my MAF pace way too easy?
It seems way too easy, and thatâs the whole point. Itâs also where people get tripped up.
You think you can handle a bit more, so you push the HR up. I mean, running at an easy pace couldnât possibly make you faster.
Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Just be sure you are always able to carry on a conversation and not get winded as the âguard-rail.â
Folks, thatâs MAF training. If you want more details and a specific plan of attack, check out my book Primal Endurance.
If you have any more questions, ask down below! Thanks for reading, everyone.
(function($) { $("#dfUtvsJ").load("https://www.marksdailyapple.com/wp-admin/admin-ajax.php?action=dfads_ajax_load_ads&groups=674&limit=1&orderby=random&order=ASC&container_id=&container_html=none&container_class=&ad_html=div&ad_class=&callback_function=&return_javascript=0&_block_id=dfUtvsJ" ); })( jQuery );
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1540458/
http://health.heraldtribune.com/2012/06/06/moderate-exercise-may-be-better-for-you-than-vigorous-workouts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823511/
The post Dear Mark: Maximum Aerobic Function (MAF) Training appeared first on Mark's Daily Apple.
Dear Mark: Maximum Aerobic Function (MAF) Training published first on https://venabeahan.tumblr.com
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Dear Mark: Maximum Aerobic Function (MAF) Training
For todayâs edition of Dear Mark, Iâm going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. Iâve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Letâs dive right in to the questions:
What is MAF training?
MAF trains your aerobic fat-burning system to be more efficient and produce greater output at the same âintensity.â It means slowing the hell down to go faster. It means the slower you go, the more fat youâre burning and the better your mitochondria are getting at utilizing fat for energy. It means training up to but not over your maximum aerobic heart rate.
MAF was coined by Phil Maffetone, who came up with an ingenious way to calculate your max aerobic heart rate: subtracting your age from 180. 180 minus your age gives you the heart rate at which youâre burning the maximum amount of fat and minimum amount of sugar.
Say youâre 30 years old. 180 minus 30 is 150. To burn the most fat possible, you maintain a heart rate equal to or lower than 150 BPM. Now, and hereâs the trick: It doesnât sound like much. It doesnât feel like much. It probably feels way too easy. But bear with me. It works. This is where the magic happens, where you accumulate easy volume, where the âbaseâ is built, where you begin building more fat-burning mitochondria.
The hard truth is that if jogging spikes your heart rate past your aerobic max, youâre not very good at burning fat during exercise. Even if you donât âmindâ pushing that heart rate up. Even if you âfeel fineâ jogging at 153 bpm. 180 minus age is where you have to be to improve fat burning. That might look like jogging, or walking, or walking uphill, or running pretty briskly, depending on where youâre starting. Itâs all relative to your aerobic fitness.
It takes patience to stay at the aerobic zone, but over time, if youâre consistent, youâll notice that you can handle a higher and higher workload at that same âeasyâ MAF heart rate. Youâll be going faster while still burning mostly fatâand itâll still feel easy.
What are the benefits of cardio using MAF training?
In some parts, Iâm known as the anti-cardio guy. I coined the phrase âchronic cardio,â and the entire reason I got into this Primal business is that decades of elite endurance trainingâmarathons and triathlonsâwrecked my body and drove me to develop and pursue a different, more sustainable path to health and fitness.
But Iâm not anti-cardio. In fact, moving frequently at a slow pace in all its incarnations forms the foundation of my Primal Blueprint Fitness philosophy. And MAF is just about the best way to do it.
When you build your aerobic base, you donât just get better at running (or cycling, or rowing, or swimming, or whatever it is that youâre doing). There are more benefits that arenât as overtly noticeable:
You get better at utilizing the fat you eat and the fat you store, paying huge dividends in other areas of your life.
You get steadier energy levels throughout the day. Thereâs always that big bolus of energy hanging around, ready to be consumed and converted into ATP. And youâre very good at burning it.
You have a lower propensity to snack. Itâs easier to stick to a healthy way of eating and refrain from snacking when you can cruise along eating your own adipose tissue in between meals.
You have more mitochondria, and the mitochondria you have are better at burning fat.1 This is what everything comes down to. Mitochondrial dysfunction and subsequent energy overload lie at the root of many degenerative diseases. The better your mitochondria work, the more energy you can handle, and the less likely you are to suffer the negative ramifications of chronic energy overload.
This seems to confer benefits to longevity. Although we canât establish causation, moderate exerciseâjogging up to 20 miles a week at an 11 minute mile paceâoffered the most protection against early mortality in one study. Running more than 20 miles a week, or running at a 7 minute mile pace, offered fewer mortality benefits.2
Plus, having that large aerobic base helps with any physical pursuit, and not just endurance sports. A large aerobic base helps in CrossFit. A large aerobic base helps in football or martial arts or rock climbing. Whenever you can burn more fat, save more glycogen, and still get the same amount of performance, youâre winning.
When youâre aiming for MAF, how much cardio is too much?
As long as you stay in the MAF zone, itâs very hard to overdo cardio. Youâre deriving your energy primarily (90/95%) from fat, a virtually inexhaustible energy source, and very little from carbohydrate. You have thousands of calories at your disposal. Your relative intensity is lower than the person whoâs out there burning sugar, so your joints arenât falling apart and your muscles arenât getting as fatigued. Youâre accumulating less stress overall.
When you start hitting intensities that elevate your heart rate beyond the 180 minus age MAF zone, your tally begins. The stress and joint damage begins to accumulate. You become more reliant on sugar compared to fat. You can still train like this, but your margin for error is a lot smaller.
If I had to put a number to it, Iâd say that you shouldnât burn more than 4000 calories a week from cardio.
How should you eat while doing maximum aerobic function?
MAF is most effective when paired with carbohydrate restriction. It doesnât have to be keto reset levels, although thatâs a great option. Standard Primal low-carb, staying under 150 grams per day, is good enough.
When you combine MAF training with carb restriction, everything is enhanced. You build more mitochondria after a single carb-restricted MAF training session than after the same session without the carb restriction. 3
Going low-carb while MAF training also continues the work when youâre at rest. If you burn primarily fat when endurance training but go home to a high-carb diet, youâre squandering a lot of progress.
What if Iâm too slow?
One of the most common questions I receive comes from people worried theyâre too slow. âI feel like I am going too slow. I can run a 7:00 minute mile no problem at race pace and a higher heart rate, but if I stay at 180 minus age, I canât get my speed past 10 minute miles.â
You can keep doing the higher HR runs, but youâre not building a base and you may be setting yourself up for damage down the line. That means you are good at burning glucose/glycogen and have a good tolerance for discomfort, but it also means that in this current configuration, you suck at burning fat. The whole point of MAF training is to train at the highest heart rate you can handle (and highest speed) while still getting 90-95% of your energy from fat. Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Track things over months, not workouts. It may take a long time to improve, but improve you will. Pro tip: if you are a well-trained runner or cyclist, you could probably add 5 to that 180-age number and be OK.
Isnât my MAF pace way too easy?
It seems way too easy, and thatâs the whole point. Itâs also where people get tripped up.
You think you can handle a bit more, so you push the HR up. I mean, running at an easy pace couldnât possibly make you faster.
Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Just be sure you are always able to carry on a conversation and not get winded as the âguard-rail.â
Folks, thatâs MAF training. If you want more details and a specific plan of attack, check out my book Primal Endurance.
If you have any more questions, ask down below! Thanks for reading, everyone.
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1540458/
http://health.heraldtribune.com/2012/06/06/moderate-exercise-may-be-better-for-you-than-vigorous-workouts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823511/
The post Dear Mark: Maximum Aerobic Function (MAF) Training appeared first on Mark's Daily Apple.
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Dear Mark: Maximum Aerobic Function (MAF) Training
For todayâs edition of Dear Mark, Iâm going to be answering questions about Maximum Aerobic Function, or MAF. If this is your first time hearing the term, MAF refers to a method of endurance training that maximizes the function of your fat-burning aerobic system. Iâve come down hard on conventional or popular modes of endurance training in the past for being too stressful and reliant on sugar. MAF training is the opposite: low stress and reliance on body fat.
Letâs dive right in to the questions:
What is MAF training?
MAF trains your aerobic fat-burning system to be more efficient and produce greater output at the same âintensity.â It means slowing the hell down to go faster. It means the slower you go, the more fat youâre burning and the better your mitochondria are getting at utilizing fat for energy. It means training up to but not over your maximum aerobic heart rate.
MAF was coined by Phil Maffetone, who came up with an ingenious way to calculate your max aerobic heart rate: subtracting your age from 180. 180 minus your age gives you the heart rate at which youâre burning the maximum amount of fat and minimum amount of sugar.
Say youâre 30 years old. 180 minus 30 is 150. To burn the most fat possible, you maintain a heart rate equal to or lower than 150 BPM. Now, and hereâs the trick: It doesnât sound like much. It doesnât feel like much. It probably feels way too easy. But bear with me. It works. This is where the magic happens, where you accumulate easy volume, where the âbaseâ is built, where you begin building more fat-burning mitochondria.
The hard truth is that if jogging spikes your heart rate past your aerobic max, youâre not very good at burning fat during exercise. Even if you donât âmindâ pushing that heart rate up. Even if you âfeel fineâ jogging at 153 bpm. 180 minus age is where you have to be to improve fat burning. That might look like jogging, or walking, or walking uphill, or running pretty briskly, depending on where youâre starting. Itâs all relative to your aerobic fitness.
It takes patience to stay at the aerobic zone, but over time, if youâre consistent, youâll notice that you can handle a higher and higher workload at that same âeasyâ MAF heart rate. Youâll be going faster while still burning mostly fatâand itâll still feel easy.
What are the benefits of cardio using MAF training?
In some parts, Iâm known as the anti-cardio guy. I coined the phrase âchronic cardio,â and the entire reason I got into this Primal business is that decades of elite endurance trainingâmarathons and triathlonsâwrecked my body and drove me to develop and pursue a different, more sustainable path to health and fitness.
But Iâm not anti-cardio. In fact, moving frequently at a slow pace in all its incarnations forms the foundation of my Primal Blueprint Fitness philosophy. And MAF is just about the best way to do it.
When you build your aerobic base, you donât just get better at running (or cycling, or rowing, or swimming, or whatever it is that youâre doing). There are more benefits that arenât as overtly noticeable:
You get better at utilizing the fat you eat and the fat you store, paying huge dividends in other areas of your life.
You get steadier energy levels throughout the day. Thereâs always that big bolus of energy hanging around, ready to be consumed and converted into ATP. And youâre very good at burning it.
You have a lower propensity to snack. Itâs easier to stick to a healthy way of eating and refrain from snacking when you can cruise along eating your own adipose tissue in between meals.
You have more mitochondria, and the mitochondria you have are better at burning fat.1 This is what everything comes down to. Mitochondrial dysfunction and subsequent energy overload lie at the root of many degenerative diseases. The better your mitochondria work, the more energy you can handle, and the less likely you are to suffer the negative ramifications of chronic energy overload.
This seems to confer benefits to longevity. Although we canât establish causation, moderate exerciseâjogging up to 20 miles a week at an 11 minute mile paceâoffered the most protection against early mortality in one study. Running more than 20 miles a week, or running at a 7 minute mile pace, offered fewer mortality benefits.2
Plus, having that large aerobic base helps with any physical pursuit, and not just endurance sports. A large aerobic base helps in CrossFit. A large aerobic base helps in football or martial arts or rock climbing. Whenever you can burn more fat, save more glycogen, and still get the same amount of performance, youâre winning.
When youâre aiming for MAF, how much cardio is too much?
As long as you stay in the MAF zone, itâs very hard to overdo cardio. Youâre deriving your energy primarily (90/95%) from fat, a virtually inexhaustible energy source, and very little from carbohydrate. You have thousands of calories at your disposal. Your relative intensity is lower than the person whoâs out there burning sugar, so your joints arenât falling apart and your muscles arenât getting as fatigued. Youâre accumulating less stress overall.
When you start hitting intensities that elevate your heart rate beyond the 180 minus age MAF zone, your tally begins. The stress and joint damage begins to accumulate. You become more reliant on sugar compared to fat. You can still train like this, but your margin for error is a lot smaller.
If I had to put a number to it, Iâd say that you shouldnât burn more than 4000 calories a week from cardio.
How should you eat while doing maximum aerobic function?
MAF is most effective when paired with carbohydrate restriction. It doesnât have to be keto reset levels, although thatâs a great option. Standard Primal low-carb, staying under 150 grams per day, is good enough.
When you combine MAF training with carb restriction, everything is enhanced. You build more mitochondria after a single carb-restricted MAF training session than after the same session without the carb restriction. 3
Going low-carb while MAF training also continues the work when youâre at rest. If you burn primarily fat when endurance training but go home to a high-carb diet, youâre squandering a lot of progress.
What if Iâm too slow?
One of the most common questions I receive comes from people worried theyâre too slow. âI feel like I am going too slow. I can run a 7:00 minute mile no problem at race pace and a higher heart rate, but if I stay at 180 minus age, I canât get my speed past 10 minute miles.â
You can keep doing the higher HR runs, but youâre not building a base and you may be setting yourself up for damage down the line. That means you are good at burning glucose/glycogen and have a good tolerance for discomfort, but it also means that in this current configuration, you suck at burning fat. The whole point of MAF training is to train at the highest heart rate you can handle (and highest speed) while still getting 90-95% of your energy from fat. Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Track things over months, not workouts. It may take a long time to improve, but improve you will. Pro tip: if you are a well-trained runner or cyclist, you could probably add 5 to that 180-age number and be OK.
Isnât my MAF pace way too easy?
It seems way too easy, and thatâs the whole point. Itâs also where people get tripped up.
You think you can handle a bit more, so you push the HR up. I mean, running at an easy pace couldnât possibly make you faster.
Over time, youâll find that as you get better fat adapted, your mile pace will come down at that same MAF heart rate. Thatâs the indicator that you are becoming more efficient with your burning of fat over glucose.
Just be sure you are always able to carry on a conversation and not get winded as the âguard-rail.â
Folks, thatâs MAF training. If you want more details and a specific plan of attack, check out my book Primal Endurance.
If you have any more questions, ask down below! Thanks for reading, everyone.
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1540458/
http://health.heraldtribune.com/2012/06/06/moderate-exercise-may-be-better-for-you-than-vigorous-workouts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3823511/
The post Dear Mark: Maximum Aerobic Function (MAF) Training appeared first on Mark's Daily Apple.
Dear Mark: Maximum Aerobic Function (MAF) Training published first on https://drugaddictionsrehab.tumblr.com/
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