Matt's Mix Tape, Vol. 126

Jan 14, 2022

Hi, I’m Matt Tillotson, and this is Matt’s Mix Tape: essays + links on living a vibrant and creative middle life.

This week’s Mix:

Deloading, in fitness and writing
Speed date your spouse
Intuitive decision-making
Gym equipment doesn’t matter
Florida photo

Deloading, in fitness and writing

This week, I learned about deloading in strength training. (With cardio, “tapering” is probably the same thing, but don’t ask me. Learn about that here instead.)

To deload is to take a break from your normal strength training routine. If you’re middle-agish and up, the common wisdom says to deload roughly every six weeks.

The benefits of deloading:

Muscle and joint repair
Reduced inflammation
Increased hypertrophy (muscle growth)

But don’t deload cold turkey:

On your deload, you should remain active. Don’t just lie there on the couch, completely immobile. Continue the walking. Throw in some lighter weight, lower rep sets. Work on joint mobility. Stay active, but don’t push it. Stay fresh. Just don’t do anything that you have to “recover” from.

This week is my first time doing it.

I’m going through my normal sets, but at fewer reps and lighter weight (60-70% of the usual weight).

Still in motion, still working. But also recovering.

A writing deload

We might need to taper down our regular writing routines, too. Writers can also wear down.

Like in fitness, a total break might not be the answer. Maintaining the writing habit is important.

If you publish weekly and feel the strain, shift to a bi-weekly rhythm, like my friend Florian.

Or write something easier: curate content instead of writing a new essay. You could just journal.

Deloading can refresh your workouts and your writing. Just keep the rhythm, keep the muscle memory. Keep moving and keep writing.

Speed date your spouse

“Date your spouse,” say the experts.

It’s true—even if I’m not always very good at it.

But I learned a hack.

Dating your spouse doesn't always mean big events and expensive evenings. Time or financial constraints can make that tough.

Spousal speed dates are good, also.

For example: we had some extra time before a recent event. We snuck off to a hole-in-the-wall bar and had a cocktail.

It was a quick and spontaneous adventure with good conversation.

(And I remembered I love a good dive bar now and then.)

A speed date is still a date. Make it fun and a surprise, if you can.

Intuitive decision-making

Dave Beck, on the art and science of making choices:

Most teaching nowadays is framed in terms of how people decide: what they do is what they should do. How they get that job or how they follow that path, these are all logical decisions and logical questions.
But for most people, those decisions will lead you away from what feels right. And what feels right, often leads to a better life.

Beck argues that making choices based on feelings, rather than a process, leads to a better life. It’s a thought, err, feeling-provoking essay.

Gym equipment doesn’t matter

Someone was surprised to learn I work out in the small gym in our community. It’s not a hard-core facility. The equipment is limited.

The equipment doesn’t matter. Doing the latest fad workout doesn’t matter.

The gym is less than a one-block walk. There’s no friction to getting there. It facilitates consistency.

I’ve added ~12 pounds of muscle over the last few years in this little gym. Because of consistency (and eating a lot of protein.)

Consistency is all that matters. Once you have that down, you can nitpick exercises and machines and supplements. But get consistent first.

Florida photo

This guy likes hanging out at the community gym, also. He really needs to do more arm work, though.

Hello to 28 new subscribers!

And thank you to you for reading. Drop me a note, ask a question, or tell me I’m wrong anytime.

Steady Beats | Matt Tillotson