I told you to lift heavy weights, and I stand by that. But if you are gasping for air after climbing two flights of stairs, you are not fit; you are just a strong invalid. Many men ignore cardio because they think it kills gains. This is bro-science. You need to build your aerobic base, specifically “Zone 2” training.
Zone 2 is steady-state effort where you can still hold a conversation, but it is difficult. This is the sweet spot where your mitochondria—the power plants of your cells—become more efficient. This training improves your metabolic flexibility, meaning your body gets better at burning fat for fuel instead of relying on sugar
Poor metabolic health is the gateway to diabetes, cancer, and Alzheimer’s. You don’t need to run marathons. You need to spend 3-4 hours a week doing boring, low-intensity work: rucking, cycling, or jogging. Think of strength training as building the chassis of the car, and Zone 2 cardio as building the engine. You need both to win the race against aging.