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Training
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When you have done almost nothing for your body, as I did for a long time, it is good to do some simple things again. Walks, bike tours, go to a gym with a good friend with a sauna afterwards. for the muscles there are great things on the internet without the superfluous devices that you can easily make at home. jogging for endurance. and for everything together and your wellbeing a lot of sex.  i wish i had a partner for all of this Lust was zu schreiben? [post Privater Briefkasten Privat Mailbox (private Mailbox)
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The best overall results come from high intensity short duration anaerobic exercise every other day for 2 min . go as hard as possible at running ,jumping rope, rowing, eliptical, or bike for 1 min , rest one minute then go again at max effort until you can barely breathe. cut out all refined carbs, sugar ,flour, rice, potatos simple grains, then on the off day do weight lifting 3 sets of 10 reps using 80% of the maximum weight you can lift once for each muscle group. best of wishes , dr j.
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High reps, low weight. Cardio, interval training, cross fit. Alternate leg day and arm day. Always work your core. Stretch and warm up before every work, yoga after every workout
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I don't know your current fitness level; so here some general advice. Find a good personal trainer to help assess your current level. It's an expense, but think of it as an investment. Good means good for you but any trainer that seems focused on weight or losing it is a bad trainer. Any trainer that seems more interested in his/her pace than yours is a bad trainer. Once you have a baseline, set fitness goals. Start with 4: 2 short-term, 2 long-term. A good fitness goal example is "I want to walk a 5K." A bad goal is "I want to walk a 5K this summer." In general, timelines are a bad thing. They create unnecessary pressure to reach and or maintain a possibly unhealthy pace. For example, you could get sick or injured. The artificial timeline then becomes pressure to push through the illness or injury which may create more problems. Another bad fitness goal is "I want to lose 20 pounds." Humans come in all shapes and sizes. Fitness is about what your body can do and not what it looks like. I had a client who was "pudgy" by societal standards so no one realized he regularly ran marathons. I also had a client who was tall and thin but was quite unfit when we started. So, any advice, pointers, or tips, that seems focused on your body mass should be generally ignored. And while we are on the topic, ignore completely your BMI score. For lots of reasons, it is a stupid and meaningless number for individuals to think about. The last thing I will mention is nutrition. This often ignored or given short shrift. I'm also not talking about diets or dieting. I'm talking about eating well balanced meals full lean proteins, complex carbs, fruits and vegetables. And is low in simple carbs such as sugar and sugar substitutes. Alright, I'm sure that is more than enough yapping from me. Good luck and I wish you every success.  “Be yourself; everyone else is already taken.” ― Oscar Wilde
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All the advice given in earlier comments is excellent, although some recommendations are a bit *extreme* for someone just getting started. A few guidelines that I have found are effective: 1. Make activity a *habit*. Inconsistency is the downfall of many self-improvement programs. Do *something* every day- no matter how short or seemingly inconsequential. 2. In the beginning, focus on activities you enjoy. Don't fret about covering all the *fitness bases*. If you like to walk....walk as much as you can. The key is to build momentum and forge a daily habit. 3. Seek out friends or connections. Even the anonymity of the gym stimulates your motivation and personal accountability. I am fascinated by the culture of cross-fit studios; with a good instructor, members grow very close, highly-motivated and see excellent results. Once you've achieved these three recommendations, the ideas from earlier comments become easier to embrace. Good luck!
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I appreciate all the advice so far keep it coming Sad truth I'm no beginner when it comes to fitness but starting from the beginning is always difficult.
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30/1/2020 14h45 |
The best advice is to find a a routine that works best for you and try to plan a great diet find a routine that won't bore you or have you super over achieved trying to reach someone else's expectations
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I appreciate all the advice so far keep it coming Sad truth I'm no beginner when it comes to fitness but starting from the beginning is always difficult.
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