No sources to cite or anything, but I suspect that some minimal baseline of activity flips some epigenetic switches (or probably more accurately, it unflips some that are caused by being too sedentary). Something like "hibernation mode - lets try not to starve over winter" to "oh shit, today we need to stalk some prey for 20 miles or we'll starve".
There this video which is interesting, summing up a few studies :
Organic walking like that when you can walk places you actually needed to go anyway is great. There are people who "go for a walk" for 2 hours to burn calories which is silly, you could do a lot better activities. But if you were going there anyway and choose to walk, that is great for your health... *in addition to* regular weight training and cardio work.
This, and you don't have to go crazy to see a lot of benefit. Also, re: weight vest: over priced and restricts breathing more than you initially realize. I've been throwing ~20lbs in a backpack when I go out to walk. It does help that my neighborhood is pretty hilly. But back to lifting, pretty sure I posted this earlier. It's a great set of exercises you can knock out in 20-30 minutes. If you aren't giving yourself any rest between exercises/stages, you can definitely get decently winded.
| Set | Exercise | Reps A | Reps B | Weight |
| 1 | Push ups | 12 | 10 | body |
| 1 | Dumbbell row (2-arm) | 14 | 10 | 25 |
| 2 | Dubbell lateral raise | 15 | 9 | 7.5 |
| 2 | Squat | 12 | 10 | body |
| 3 | Lying dumbbell curl | 10 | 8 | 7.5 |
| 3 | Lying dumbbell skullcrusher | 10 | 8 | 7.5 |
| 3 | Stiff legged deadlift | 10 | 8 | 7.5 |
I've put my workout schedule on here. I lift.. trust. I feel like a teenage Kyle, angsty as shit, if I dont lift.
I don't see the purpose in a weighted vest unless you're doing some kind of spartan race or obstacle course and want to use it for training.
10-15 grams per day?... That doesnt even seem like you're focused on it. Most protein powder is going to cost in the range of 50 bucks depending on its size. I think I pay 60 for my 5 pound bag. But Im at four meals a day and just citing the protein sources through the day - 4 eggs at meal 1, 150 grams of 3% fat beef on meal 2, 50 grams of protein powder at meal 3, and 55 grams of 3% beef at dinner.
Ya it's my diet of course, not meaning to say a higher amount should be hard, but a mixture of using what's in the house and being s cheap bastard.
Ya guess a little exaggerated but i do eat awful closer to vegetarian many days. Too much carbs, a lot of protein via peanut butter or whatever in a processed item.
IMO like most things you can't just lump "carbs" into the 'bad' category. Veg/fruit/rice/grains all have carbs, and assuming they aren't processed to shit and/or mixed with a bunch of other junk, aren't bad for you. Obviously, too much of anything isn't great and protein intake is only starting to get widely the attention it should have.
That is very processed garbage and I'd either return it or throw it out. Also your diet sounds like you're getting around 10x the protein that you're thinking you're getting.
