Gorilla Fit

13/09/2026

Neuroplasticity is your brain’s ability to adapt and create new connections based on what you repeatedly do. Every time you learn a new movement, challenge your body, or practice a skill, your brain is adapting.This is one reason consistency matters so much. You don’t need to be perfect. You need to give your brain and body repeated opportunities to learn, adapt and improve.

11/09/2026

This is evident in health and wellness. It’s called the ostrich effect, the tendency to avoid information that might force us to face something uncomfortable. We avoid going to the doctor for a checkup because the doctor may tell us we need to do things we don’t want to hear. We often believe we are eating healthier than we really are because we don’t want to look too closely at what we are actually eating. Hell, we believe we are stronger and more capable than we really are, and we avoid testing ourselves because the results might tell us otherwise. The problem with avoiding the truth is that it doesn’t change the truth. Your blood pressure doesn’t care if you checked it. Your fitness level doesn’t improve because you avoided testing it. Your health doesn’t get better because you convinced yourself everything is fine. At some point, you have to be willing to look at where you actually are before you can make a decision about where you need to go.

11/09/2026

The Norwegian 4×4 is a high-intensity interval training workout designed to improve VO₂ max and cardiovascular fitness.

The classic protocol is:

4 minutes hard → 3 minutes easy → repeat 4 times

1. Warm-up: 8–10 minutes easy
2. 4 minutes hard: Aim for roughly 85–95% of maximum heart rate by the latter part of the interval. It should feel very hard, but controlled.
3. 3 minutes recovery: Easy walking, cycling, or jogging.
4. Repeat the 4-minute hard / 3-minute easy cycle 4 times.
5. Cool down: 5–10 minutes easy.

That gives you 16 minutes of hard work and about 12 minutes of recovery.

For you specifically, since you’ve been looking at your VO₂ max and mentioned sore legs, you don’t need to do this every time you want to improve your aerobic fitness. Easy Zone 2 walking/cycling plus 1–2 properly performed interval sessions per week can be a very effective combination.

And yes, skipping can be used for intervals, but the Norwegian 4×4 is traditionally performed with running, cycling, rowing, or another modality that allows you to sustain the required intensity for four minutes.

10/09/2026

Working everyday at learning this , managing emotions . Losing your cool doesn’t stop what’s happening but it does manage how you handle it .

10/09/2026

If you stop challenging your muscles, strength and muscle mass can gradually decline. Resistance training, regular physical activity, adequate protein, sleep, and recovery can all help preserve physical function as you age.

10/09/2026

Your ability to get into and load these patter give the ability to influence what you do on a day to day basis

09/09/2026

Middle age starts at 35. Here’s why you should take health seriously now:
1. Muscle & metabolism decline — You lose 3–8% of muscle per decade after 30 if you’re not strength training. This slows metabolism and makes fat gain easier.
2. Heart & metabolic risks rise — Blood pressure, cholesterol, and blood sugar often start climbing in the 30s. Habits now prevent bigger problems later.
3. Recovery slows — Injuries heal slower and hormones shift. Consistent training, sleep, and stress management create a buffer that pays off for decades.

09/09/2026

06/09/2026

I’ve never been a marathon runner but I’ve done decent mileage with relative good management . Now I hardly run because of various reasons and it feels like I’ve never run a day in my life . My little beginners run was nothing even remotely impressive , knees felt like I had glass in them but I know it’s because I haven’t in too long . The price I’m going to pay right now is being less than impressive until I become impressive again.