time to start healthy tanel arc
where should i start?
Discussion
Got to get that diet right first
really smol daily routine fundamentals needed, that donโt require any moneys
Ah ok, for me in that case would be monitoring your screen time. We tend to waste a lot of time on screen where weโre not being productive.
Iโve started applying strict timeout on apps. Got my wife to set the passcode so I canโt just change the allowed time myself.
Making some apps more difficult to get to I.e not having YouTube and games on my home screen and burying them in the App Library instead.
Smoothie time ๐ค
Start with a plate of raw liver
Lifting
have a really basic and simple routine to share for a pleb?
donโt want to overcomplicate things ๐
Push day
Pull day
Leg day
2-3x per week
Doesnโt need to be super complicated
Never heard of the push and pull day concept before, gonna have to look up the exercises for that ๐
Thank you buddy ๐
Yes.
Exactly what I do.
Plus, walk >10k steps daily.
I usually get ~10,000 steps in a day walking the dog, so that shouldnโt be a problem ๐
The key to success with strength training is consistency + progressive overload.
Progressive overload meaning you are upping the weight or reps each subsequent lifting session even if just by a little.
I recently started using resistance bands thanks to my Fitness Advisorโข๏ธ nostr:npub175hdheqn0arfdgywe9n2rze5eaf0j2mlz0xp5kq30vy57jqsncdqy2tpe9 (mfer is JACKED btw)
I am enjoying them so far, very promising
๐ฅน๐ฅน๐ฅน
Thank you so much for this ๐
Starting Strength has a lot of good resources on how to do the basic lifts, progression for novices, etc.
- https://startingstrength.com/get-started/lifts
- https://startingstrength.com/video/lifts/main-lifts
The Starting Strength book is really good if you like to get into the science-y stuff on why it works and why barbell is better than machines and cardio.
You definitely want to learn the proper forms from a friend or a personal trainer, though. Proper form will make all the difference when you start advancing to higher weights.
Diet and lifting
Since peeps have given help on lifting let me share diet tips.
1) avoid sauces for taste, stick to dry ingredients (spices)
2) Protein for every meal.
3) intermittent fasting is the easy way to dieting properly, whether cutting or bulking.
4) No processed foods enter your house ; only ingredients
5) Mealprepping starts on the excel spreadsheet.
6) Mealprepping is life. Without it, you have to count calories forever and no one wants to do that.
7) First meal of the day (at noon) is optimal to not have carbs in it to reduce afternoon slump. I go with sardine salad. (veggies + sardines + s&p, lemon) gives omega 3 + vitamins.
8) no sugary drinks.
9) non-stick pan > oil. Don't waste calories on cooking methods.
10) Costco membership.
This is absolutely sensational advice buddy ๐๐ Thank you so much
No problem, got more where that came from.
Don't hesitate to hit me up if you got any questions.
https://nostrcheck.me/media/public/nostrcheck.me_9443016310208722571690411947.webp
The whole obsession with meat and sometimes even full on meat only diets in the Bitcoin community is terrifying
Eat organic, discover, have fun cooking ๐ค๐งโ๐ณ (and a shit ton of veggies ๐ฅ)
Also maybe try some yoga ๐ง, youโll feel amazing afterwards
Interesting angle ๐ Never tried yoga really, curious to try ๐ซถ
Nature time, clean eating, sleep hygiene, hang w others who embody what you want.
could you elaborate on clean eating and sleep hygiene please? ๐
how do you practice them, and any recommendations
Food:
Lots of nonflouide / Chen free water โ I dig high ph
Hot water w fresh squeezed lemon first thing in morning
Intermittent fasting (eat in 6 -8 hr window)
Keto works for me
Avoid anything your ancestors wouldnโt have eaten ie soy, corn syrup, ingredients that require googling
There are lots of detoxes as well โ even something as simple as teas
I like this brand โ https://animamundiherbals.com
Sleep hygiene
No screen time 2 hrs before sleep
Make it dark 1 hr before
Make a routine
Get 7 1/2 - 9 hrs (most ppl have 1.5 hr REM cycles)
Wake up same time (w sun best) & make wake up routine
thank you so much for this Amanda ๐
โฆi have a lot of work to do ๐ฅน
Poco a poco (step by step)
Chen free = chem(ical) free. Tap water is the worst. Fluoride, chlorine, etc.
Is it okay if it has gone through the โBrita filterโ?
Itโs like a jug with a water filter in it
I havenโt used this but not much more expensive
https://purewaterfreedom.com/fluoride-filters/water-pitcher.html
So โฆ Iโd say choose two activities and while you get used to a routine try to do at least three days a week.
One activity for health
One activity to learn
Since youโre beginning I wouldnโt go too crazy on trying to do everything. Get one activity right, then off to the next one.
For health, Iโd suggest starting at a couch to 5k (http://c25k.com)program to get your body used to activity & to raise your endurance. (Running is a little bit boring at the beginning โฆ podcasts + great playlists help) โฆ Once you get used to it and to a routine โฆ probably time to incorporate some full body workouts for a couple of months. Canโt grow what isnโt activated yet.
An activity to learn would be Boxing, BJJ, Muay Thai, Hockey โฆ any activity where you actually learn something. You use your gains on Activity 1 to perform better in activity 2. All activities have milestones โฆ hitting those is the best motivation to keep going.
You have to be consistent for these to have an effect. Month one, youโll see results. Month three other people see results. Month 6 youโre another person. A suggestion would be to take a full body photo before you start & every month after hard to not keep at it when you can see the differences โฆ
Get a rowing machine (15-20 min) and walk a lot.
Damn, wish I could just get it like that ๐ ๐
Rowing is great though ๐ซถ
Carnivore or Keto at least for the first couple months to jump start your journey. Find out your TDEE on a calc and eat at least -500 a day. Walk at least 10k steps a day and implement strength training (in any capacity) at least a couple times a week. Don't get in the habit to eat back your exercise cals, too.
- Burn more calories than you take in
- High protein diet
- Spend time outside in the sun
- Read a book
- Take on new obligations that make you accountable to someone
- Pick a new skill and a date to learn it by, then just go do it
- Call your friends and family and tell them you love them
At least this this is what has helped me.
-Walk at least 10k steps a day (easy to track on a smart phone)
-Eat lots of animal based proteins (Recommend Beef and eggs as has pretty much everything you need)
-Intermitent Fasting (1-2 meals a day)
-Lift weights 3 times a week (Arms, shoulders, chest, back, lats, legs, abs)
-Get sunlight on your skin
-Cold showers
-Post it your progress on #Nostr keep yourself accountable and people can encourage you!
#Health
