Day Four- Flips, Fitness & Second Chances: A Middle-Aged Man's Return to Gymnastics

Day 4: The Metabolic Shift

Four days in, and I'm starting to see real changes – not just on the scale but in how my body is responding to this new normal. Today brought both challenges and insights as I continue this journey.

Progress in Numbers

I'm down to 195 pounds today – that's a 5-pound drop since I started and 2 pounds since yesterday. While this rapid weight loss will likely slow soon, it's encouraging to see tangible results so quickly. My 5K time, however, has slowed to 37:11, which I believe is directly connected to my metabolic state (more on that below).

The Ketosis Connection

I'm confident I've entered ketosis now. The fatigue I've been experiencing makes perfect sense in this context – my body is adapting to using fat as its primary fuel source rather than carbohydrates. This metabolic shift requires time and adjustment.

During today's run, I found myself wondering if I should eat a high-carb meal the night before to make my runs easier. But that would defeat the purpose of training my body to use fat for fuel and would kick me out of ketosis. There's a bigger picture at work here that requires some short-term discomfort.

I have a theory (supported by research) about the different types of fat we carry. The yellow fat that most of us are familiar with – the kind that accumulates around our waistlines – is designed to be burned slowly. It's our body's long-term energy storage. Marathon runners, on the other hand, train their bodies to build and utilize brown fat, which is a more rapidly accessible energy substrate.

After doing some research, I've learned that brown fat activation can be encouraged through cold exposure – cold showers, ice baths, and exercising in cold environments. This type of fat is meant for immediate energy needs and could be a useful tool as I continue this journey. I may start incorporating some cold exposure therapy to help my body adapt more efficiently.

Nutritional Strategy

Today I was careful to maintain a low-carb approach while providing enough calories to support my activities:

• Bite of steak (100 calories)

• 2 cups almond milk (60 calories)

• Egg (78 calories)

• Avocado (200 calories)

• Pumpkin seeds (150 calories)

• 5 chicken wings with veggies and salad (620 calories)

Total: 1,208 calories

This represents another modest increase from yesterday's 1,092 calories, continuing my gradual approach to finding the right balance between caloric deficit and sufficient energy for training.

Exercise Adaptation

I've adjusted my exercise routine slightly today:

• Maintained 100 push-ups

• Did 80 sit-ups (40 + 40)

• Reduced biking to 1.5 miles (compared to 2.5 on Day 2)

• Increased kicks practice to 10 minutes

I intentionally scaled back the biking distance to conserve energy while keeping the variety in my routine. The martial arts kicks are helping maintain flexibility and engage different muscle groups than my other activities.

Looking Forward

As I enter Day 5, I'm embracing the discomfort of this metabolic transition. There's wisdom in letting my body learn to cope with stress rather than continually rescuing it with quick-energy carbohydrates. This process reminds me of something Chico used to say: "You learn technique when you're tired, not when you're fresh."

The parallel between metabolic adaptation and gymnastics training is becoming clearer to me. Just as learning to properly execute movements under fatigue builds true skill, training my body to efficiently use fat for fuel builds metabolic flexibility that will serve me better in the long run.

Tomorrow, I plan to experiment with a cold shower to stimulate brown fat activation and see if it affects my energy levels. I'll also continue gradually increasing my gymnastics-specific training while maintaining my foundational calisthenics.

Day 4: The Metabolic Shift

Down to 195 pounds today (-5 pounds total)! My 5K time slowed to 37:11, but I'm confident I've entered ketosis now. Maintained 100 push-ups and 80 sit-ups while adjusting other activities. Today's nutrition focused on low-carb foods (1,208 calories total) to support the metabolic transition. Researched brown fat activation through cold exposure and its role in energy production. Learning that physical transformation requires patience as my body rebuilds its metabolic pathways. Tomorrow I'll experiment with cold showers to potentially boost energy levels while continuing to push through this adaptation phase.

#MiddleAgedGymnastics #KetosisJourney #MetabolicAdaptation

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This journey isn't just about getting back to flips and handstands – it's about rebuilding my body from the cellular level up. The metabolic component is just as important as the physical training, and I'm finding the process fascinating, if challenging.

A Middle-Aged Man’s Guide to Beginner Gymnastics is awaiting an official announcement, but has a planned latest release date of January 2026.

Jay Horne is the author of the science fiction fantasy realm of Rootworld where magic came before science. His latest works explore the discovery of magic on the Earth when the first witch is born and turns water into wine. Now, both realms are trying to educate and acclimate their students into new subjects.

Jay is the father of four and works as a cardiac monitor tech while he writes. He has a newsletter at substack called Stories that Slap. The only thing he loves more than writing is fooling his children.