# Exercise ## Notes * When it comes to working out, consistency beats intensity. * The #1 Exercise to Lose Belly Fat (Easily) - Dr. Eric Berg DC * Walking consumes 200 to 300 calories per hour - it does not sound a lot but walking reduces cortisol and adrenaline, which significantly improves insulin resistance * The first 30 minutes will be burning glycogen (sugar stored in the body), after that you will be burning pure fat * So the ideal would be to walk between 1 and 2 hours daily, or 8000 to 10000 steps ## Resources ### Apps * [Strava](https://play.google.com/store/apps/details?id=com.strava) - Track walking / running with GPS ### Articles * [5 Simple Exercises That Blasted Away My Lock-down Weight](https://medium.com/in-fitness-and-in-health/5-simple-exercises-that-blasted-away-my-lock-down-weight-ce5e9978f3c) - Scott Hughey * [5BX: The Cold War Military Workout for Getting Fit in 11 Minutes a Day](https://www.artofmanliness.com/health-fitness/5bx-the-cold-war-military-workout-for-getting-fit-in-11-minutes-a-day/) - The Art of Manliness * [A Beginner's Guide to Hiking](https://www.nerdfitness.com/blog/hiking/) - Nerd Fitness * [Ab exercises you should be doing](https://imgur.com/a/Fkql2) * [Body Recomposition: How to Lose Fat and Gain Muscle at the Same Time](https://physiqonomics.com/body-recomposition/) - Physiqonomics * [Building Muscle Handbook](https://www.julian.com/guide/muscle) - Julian Shapiro * [Cardio or Weights: What’s Better for Fat Loss?](https://physiqonomics.com/cardio-or-weights/) - Physiqonomics * [Does Fasted Training Burn More Fat?](https://physiqonomics.com/fasted-training/) - Physiqonomics * [Greyskull LP](https://www.powerliftingtowin.com/greyskull-lp/) * [How Many Calories Do You Burn Walking?](https://www.nerdfitness.com/blog/walking/) - Nerd Fitness * [How to Actually Get Fit](https://imgur.com/a/klzP3/layout/undefined) * [How to Do a Bodyweight Row or Inverted Row](https://www.nerdfitness.com/blog/inverted-row-are-you-missing-out-on-this-great-exercise/) - Nerd Fitness * [How To Have Flat Abs – Amazing 5-minute Daily Work-out](https://bewellhub.com/2017/02/09/how-to-have-flat-abs-amazing-5-minute-daily-work-out/) * [If You're So Smart, Why Don't You Exercise?](https://keremkart.medium.com/if-youre-so-smart-why-don-t-you-exercise-b7aeacd4a04a) - Keremcart * [The 42 Best Bodyweight Exercises: The Ultimate Guide for Working Out Anywhere!](https://www.nerdfitness.com/blog/the-42-best-bodyweight-exercises-the-ultimate-guide-for-working-out-anywhere/) - Nerd Fitness * [The 5 Best Pull-up Alternatives (How to Do Pull-ups Without a Bar)](https://www.nerdfitness.com/blog/pull-up-alternatives/) - Nerd Fitness * [The Ultimate Guide to Bodyweight Exercise](https://gmb.io/bodyweight-guide/) * [The Ultimate Guide to Building Muscle Fast (Training & Workouts)](https://www.nerdfitness.com/blog/the-beginners-guide-to-building-muscle-and-strength) - Nerd Fitness * [The Ultimate List of Compound Exercises: 50 Muscle-Building Exercises](https://thefitnesstribe.com/list-of-compound-exercises/) - The Fitness Tribe ### Hacker News Thread * [How do I get fit and healthy as a software engineer?](https://news.ycombinator.com/item?id=28561238) ### Images
### Videos * [Beginner Flexibility Routine](https://www.youtube.com/watch?v=qULTwquOuT4) - MadFit * [How I Built Muscle At Home (Without Weights)](https://www.youtube.com/watch?v=ho8fvPH_Ro0) - Colin Murray ### Websites * [AllTrails](https://www.alltrails.com/) * [DAREBEE](https://darebee.com/) - Fitness On Your Terms * [DoYogaWithMe](https://www.doyogawithme.com/) * [ExRx](https://exrx.net/) * [Long Haul Fitness](https://longhaul.fitness/) * [NerdFitness](http://www.nerdfitness.com/) * [Physiqonomics](https://physiqonomics.com/) * [Stretch 15](https://stretch15.com/) - A free 15 min daily stretch routine to help you avoid aches and pains * [StrongLifts](https://stronglifts.com/) * [Wandrer](https://wandrer.earth/) - Gamification to encourage walking * [Workout.cool](https://workout.cool/) - Build Your Perfect Workout ([GitHub](https://github.com/Snouzy/workout-cool)) * [Workout.lol](https://workout.lol/) - The easiest way to create a workout routine ### YouTube Channels * [Alex Leonidas](https://www.youtube.com/@AlexLeonidas/videos) * [ATHLEAN-X](https://www.youtube.com/@athleanx/videos) * [Chris Heria](https://www.youtube.com/c/CHRISHERIA/videos) * [Dr. Eric Berg DC](https://www.youtube.com/@DrEricBergDC) * [5 Minutes Of This Burns Belly Fat Fast](https://www.youtube.com/watch?v=EJ7yzFjZOFU) * [The #1 Exercise to Lose Belly Fat (Easily)](https://youtube.com/watch?v=iaUspumK5ZU) * [Dr. Sten Ekberg](https://www.youtube.com/@drekberg) * [Is It Safe To Workout While Fasting?](https://www.youtube.com/watch?v=HWSI3xXV3fc) * Energy does not come from the food you just ate but from nutrient pools: glycogen (that can last for 12-24 hours), fat (1-12 months), vitamins B1/D (years), protein (weeks) * For aerobic exercise (low intensity), it is absolutely safe * For anaerobic exercise (higher intensity), it is safe if you're fat adapted but you might feel weak if you are carb dependent * For weight lifting, you might want to eat after the workout ends because the body will try to rebuild the muscle after the breakdown that happens in the workout but won't have the necessary resources * [Lose Belly Fat But Don't Do These Common Exercises! (5 Minute 10 Day Challenge)](https://www.youtube.com/watch?v=0GgqQBoe5ts) * Plank * Abdominal Brace * Hand Slide * Diagonal Crunch * Lateral Flexion * Lower Abdominal Isolation Exercise * The Game Changer - HIIT! * [Top 5 Exercises To Lose Belly Fat Naturally At Home](https://www.youtube.com/watch?v=JBqALVXaIl4) * Walking (aerobic exercise) * Home Equipment (treadmill, elliptical, stationary bike) * Crunches, Planks, Pilates, Core Strength * HIIT (burpees, bike, stairs) * Weight Lifting * [Heather Robinson](https://www.youtube.com/c/Heatherrobertsoncom/videos) * [Hybrid Calisthenics](https://www.youtube.com/@HybridCalisthenics/videos) * [Home Workout for Beginners](https://www.youtube.com/watch?v=gOkCJ57IvNg) * [The mindset that makes "getting fit" MUCH easier](https://www.youtube.com/watch?v=VVyEjBHiZOo) * [Jeff Nippard](https://www.youtube.com/@JeffNippard/videos) * [Jeremy Ethier](https://www.youtube.com/@JeremyEthier/videos) * [Joe Delaney](https://www.youtube.com/@JoeDelaneyy/videos) * [Justin Agustin](https://www.youtube.com/c/JustinAgustin/videos) * [Mady Morrison](https://www.youtube.com/c/MadyMorrison/videos) * [Stretching Sessions](https://www.youtube.com/playlist?list=PL-G7EJFoxFceiY2Ij3oxIizEqji5mnWZ7) * [Millionaire Hoy](https://www.youtube.com/@MillionaireHoyFitness/videos) * [Yoga With Adriene](https://www.youtube.com/user/yogawithadriene)