The importance of physical fitness and being healthy cannot be overstated. I know most of us are unvaxxed and all that, and that's of course great. But eating healthy, working out, and staying fit are equally - if not - more important.
Over the last 8 weeks, I started working out 3-4 days a week. All at home stuff with a set of dumbbells and a yoga mat, 30 minutes or so a day. I've been working on full body stuff.
Coupled with regular exercise, I've started eating much cleaner. A cup of black coffee and 2 meals a day. 4-6oz of clean meat (fish, beef, turkey or chicken), and 1-2 cups of green vegetables (brussels sprouts, asparagus, green beans), and some kind of healthy fat (avocado, mixed nuts, peanut butter). I give myself a cheat meal a week, where I'll allow myself to add bread or pasta or something sugary to an otherwise clean meal, but only once a week as a little gift to myself.
My fiance has been my partner on this plan, she's been a motivator, she's been a positive accountability partner, and, if I may say so, is looking reeeealllll good (not that she didn't already). Together we've lost over 30 pounds in 8 weeks and added abs and muscle tone to our bodies. (Side note: this makes appendix carry a lot more comfortable).
In these last 8 weeks, I've found I have more physical and mental energy. I've found my productivity at work and at home have skyrocketed. I've found my research has been more productive. I've found my sleep is deeper and more regenerative, my days are generally more positive, and my overall feeling and well-being is so much greater.
The truth is, they want us unhealthy. They want us obese, on their drugs, and not physically able. The relevancy in this forum is that when the shit ultimately hits the fan, and society collapses or there are riots or whatever, I know that we're going to be physically fit enough to make it through. If we have to run, we can run. If we have to fight, we can fight. If we have to build, we can build - because we're focusing on our physical fitness now.
Can you run, if you need to? Can you fight if you need to? Can you build if you need to?
I encourage all of you to start becoming physically fit, no matter your age or your current fitness level. It's never too late, you're never too old, and you're never too fat or too disabled. Your physical fitness is the number one way to expand your life expectancy and keep your brain functioning well.
Godspeed, anons. Love and prayers to all of you and your families.
Feel free to PM me if you'd like to learn more about our workout and diet program. I promise I'm not selling anything, ever.
Great post u/MagaMan1776 👈🏻🏋♂️
I would love to learn more about your program.
My simple change in the last few weeks was simply removing wheat from my diet. I have no idea if I am wheat gluten intolerant or not. I didn't do it for that reason. I just wanted to make one simple change to make the process easier.
The thing about ditching wheat though, is you cut out all kinds of crappy carbs in your life. Breads, buns, pastries, all that stuff. So I think a hidden benefit of removing wheat is you end up cutting all kinds of other bad things out.
I'm down a shirt size and two pants sizes. My belt is too big and I will either need to buy a new one or punch more holes in my current one. That's a fun feeling.
I haven't engaged in daily workouts as you have, but I would like to. I like the idea of minimalist workouts, using your own body weight against yourself, etc.
Our family is also growing a victory garden which we plan to increase each season.
As you know, fruits and veggies are filled with awesome nutrients. Ever here of Querciten? It's part of the covid defeating protocol. It's in berries!
Anyways, just wanted to chime in and thank you. Keep up the great work!
Small steps, Patriot!
Ditching wheat is a great start.
MEAL PLAN
2 meals a day, with black coffee in the morning. If you absolutely need breakfast, a couple of hard boiled eggs will do.
4-6oz of clean meat (we love salmon, or turkey patties or chicken breast etc).
1-2 cups of green vegetables. Basically any vegetable is fine, except tomatoes as they are inflammatory by nature.
A serving of avocado, a handful of nuts, 2 tablespoons of sugar free peanut butter, or a handful of olives.
Seasonings (without sugar) are fine, and sugar-free mustard and hot sauce, but no ketchup or mayo or anything like that.
If you crave a dessert (except for week 1, I recommend, for a sugar detox) here's my absolute favorite:
Freeze some bananas. Put them in the food processor with some cinnamon. Microwave some peanut butter until it's liquid (40 seconds). Add the peanut butter to the banana/cinnamon, and it's like ice cream. Fucking love that stuff.
1 gallon of water each day. Flavor with lemon juice if needed.
WORK OUT
3 or 4 days of full body workouts. We do a 30-40 minute circuit in the morning, that has 5 or 6 exercises focusing on each muscle group. 1 minute for each exercise, take a 1-2 minute break, and repeat 5 times. This might look something like:
1 minute of pushups,
1 minute of crunches,
1 minute of weighted squats,
1 minute of kettle bell swings,
1 minute of planking,
2 minute break. After a week or so, you can cut your break down to 30-60 seconds.
WALKING AND SHATAPAWALI
We have a dog, so we take him for a 15 minute walk in the morning, a 45 minute walk in the early evening before dinner, and another 15 minute walk before bed. Indians (from India) practice an after-dinner walk each evening called Shatapawali. We live in an area with many Indian families (mostly doctors, actually) and we've adopted this practice from them, and we've come to really look forward to our after-dinner stroll. Start here, and add the rest!
On at least one of our off-days (usually Saturday mornings), we make a point to walk at least 2 miles with the dog in a park or somewhere we can work with hills so we get some elevation. Also, I golf, so I like to walk as much as possible on the course.
Week 1: NO SUGAR AT ALL! Not even fruit.
Weeks 2-6: Add fruit. Things like apples, oranges and bananas, have one with each meal. Things like berries, a handful with each meal.
Weeks 7-8: Cut the fruit, cut the breakfast. Cut the vegetables down to 1 cup and your meat down to 4oz.
That's pretty much it. Technically you shouldn't drink alcohol, but we'll have a vodka soda with lime (or 2 or 3, lol) if we're drinking socially.
Hijacking for a small PSA reminder for beginners and those just getting into some sort of fitness routine.
You are your own experiment. There is a lot of general information regarding fitness that applies broadly that is important to know but as far as specific plans and protocols go they key is whatever works best for YOU.
There are many different methods of training, training splits, diet methods, tools etc... out there to get fit. It's important to experiment and find which one is best. Ultimately the method of training, frequency, diet style that is optimal is whichever one works best for you as an individual that you can stick to and continue LONG TERM. Indefinitely.
The goal shouldn't only be a short term affair of fitness, but a long term change of bad habits Into good ones, that will keep you physically able and healthy all the way until God calls you home.