We all need to be physically stronger than we were yesterday. Start here.
(media.greatawakening.win)
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2 minutes push ups, 2 minutes situps, and run 2 miles a day is all you need......oh yeah and only 4 hours of sleeep.
Here's some more information on sleep. I have sleep issues for a decade plus, so I've done a massive amount of research, and have even gone to overnight sleep clinics to troubleshoot my issues.
Here's what I've learned:
Outside of diet your sleep is the biggest factor on testosterone, dopamine, estrogen, muscle mass, fat loss, memory retention, attention span, and hormone balance. Matthew Walker, Why We Sleep.
Your body has a natural rhythm (circadian rhythm).
Each hour of sleep before midnight is like two in the bank. Stan Efferding, world's strongest bodybuilder, and strength/nutrition coach.
Get as much direct sunlight in the morning as possible. UV rays (as in not window filtered) sets your bodies rhythm, as does watching sunsets (yes really). Andrew Huberman, professor of neuroscience at Stanford.
Have good sleep hygiene: reduce blue light (electronic screens) before bed. Turn off your WiFi (yes really), set blackout curtains, keep the temperature below 70, be mindful of what you eat before, and either meditation or have a grateful log. Yes, seriously. Charles Poliquin, world's greatest strength and conditioning coach.
Not everyone can sleep 6-8 hours straight. Practice good sleep hygiene. Figure out if there's any trauma or issues keeping your sleep from being better (seriously, one of the biggest indicators of trauma is bad sleep. Per my former counselor).
Take naps if needed. Naps are good.
Hope this helps. Everyone should:
Eat healthier by choosing real foods
Practice good sleep hygiene
Walk a lot everyday
Get in the sun more
Keep a grateful log.
Meditate or pray daily
any rf radiation including cell phone should be shut off
Go talk to any of your infantry buddies and tell me if they have any of these symptoms:
Fat gain
Muscle loss
Irritability
Low testosterone
Irregular adrenals
Blood pressure issues
Sexual performance issues
Anxiety
This isn't Hell Week, this isn't Robin Sage, nor is this OSUT. Sleep is a big deal. You can gut it out for weeks, years, or a lifetime, sure. But why when you don't have to anymore?
Go read Tom Satterly, former Cmd Sgt Maj, 1st SFOD-D, and his wife Jen, both have books on dealing with military induced PTSD. Sleep and blood work are immediate focuses upon working with new clients.
We are on the same side: we want healthier Americans, happier married couples, and longevity in life. Sleep is huge. I'm only here to help.
To each there own, been married 18 years here, and happy every bit of it , and I just dont require alot of sleep....and rank dont have shit to do with sleep requirements when it comes to military.....CSM's are human just like you and me and put pants on one leg at a time...a good majority are probably only CSM's because they are masons.
I usually go for 6, everyone has their thing. I used to do 4 in high school and lived a pretty unhealthy lifestyle but that has had more repercussions IMO. Developing brains getting exposed to all that stuff plus two motorcycle concussions and I have some short term memory issues 😑
I can verify that!
I hear ya, I get a little more than 4hours nowadays too, not quite 7 hours but close
ya, i have autoimmune problems, preferably i need 10 hours a day, anything less consistently and everything flairs up.... unfortunately I'm averaging 7 hours a day... too much going on but i will be taking a break after new years and get back in the cycle.
Planks are the most unpleasant exercise of them all.
We all don't need to be Navy Seals.
Just get some exercise. Go for hikes. Do some running. Lift some weights.
Walk every day. Use your phone to get 5000, 10000 steps every day.
This is why we do them.
Flutterkicks are the absolute suck....worse than anything imo. Mountain climbers aint much better lol
Resistance training of anykind is a great thing.
Planks are great
Its good to challenge yourself. I am with you except walking 6 miles 😅 i run and mountain bike and lift weights tho
I really hate running, I need to just start walking. Unless a bear is chasing me.
Way better on the knees, for sure.
try ginkgo biloba for the knees, good for the brain too.
Ginko biloba is supposed to be great for memory if I remember right....haha maybe I need some ginko biloba . Unless I am remembering right =)
I dont doubt it works, I just stick with what im used to. I am going to try it.
Sure will bud, I saved it to try starting tomorrow, I will try it for a week and see how it goes. Thanks for sharing.
Good advice. Thanks.
get a workout buddy if old or over weight have health conditions ect... incase you strokeout or have heart attack ect.. dont over do it 10'000 situps will kill you 1'000 squats will kill you so just easy goes it ;)
The site this plank image comes from is free and friendly: https://darebee.com/get-started.html
Planks...kek. https://i.imgur.com/L0hnlIk.jpeg
Going to do.