Coaches get you results faster. Start with your weak muscles. Recover between sets by walking. Recover as much as you train with good sleep. Stick to a routine and use progressive overload. Take 5g of creatine daily and 1g per kg of protein daily. Fast-burning carbs like fruits are the best pre-workout meals. Dynamic stretch to warm-up and box breathing to cool down. Get a spotter to push harder safely and fit friends to set the standard. Gain time with super-sets (train non-competing parts before resting). Countdown reps, go slower when lowering, activate muscles with your mind. The best athletes do both cardio (lung capacity and blood flow) and lifting (muscle strength and injury resilience). The more you site at a desk, the more you need to do bar hangs and the more you need to buy a standing desk with a treadmill under it.
Dan GoJustify your existence daily. Nobody is perfect, not you and not others. Little services for others will bring you big inner joy. The world owes you nothing, it's not your job to fix it. You're not winning if you still don't feel good enough. If you solve all your problems, you'll make up new ones. Only take judgment and criticism from the right people. Workaholism and monk mode gets you addicted to solitude. Nobody is keeping scores, keep distance with people who do. Wide goals give you anxiety, specific goals give you direction. Have controlled prolonged discomforts to grow without anxiety. You don't need to take care of nor care about other adults' feelings. Do you have hobbies that aren't work nor self-improvement related? Bring down ambient stimulus to rely on bravery only when it's truly needed. People crave authenticity, they will think what you say is true if you believe it yourself. Gossiping about your partner means you don't respect him and that you will eventually leave him. Getting yourself healthy will only make your relationships with angry people worse but good ones will get better. How much are you blaming what's happening to you on others? Take responsibility, bring a better energy.
Whitney CummingsSet a standard instead of a goal, you'll stick to it more easily. Goals come and go but standards remain. The body tries to get rid of glucose first. Aim for 1g of protein per pound of target body weight. You can incorporate up to 50g of protein per meal, the rest is oxidized. HIIT is very impactful compared to the small amount of times it requires. Spend your daily calories on protein, then carbs (50g to 150g per day) and fat. Neutrality keeps you calm on big occasions. No matter what you're doing or who you're meeting, it's just another Tuesday. The first meal of the day must be high in protein (30-50g) of high quality (egg, poultry, beef, whey), at noon maximum, which will affect appetite positively for the day and benefit the body in many ways.
Gabrielle Lyon