Bonesbonesbonesbone
Things with beauty need to be honoured
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Health-maxing thread
1.Body fat
Low body fat is ideal, A body fat between 8-18% is ideal depending on genetics and morphology. Some are genetically more prone to being higher body fat or lower body naturally due to their genetic physiological response's (Morphology) so finding your ideal body fat percentage (within 8-18%) is tricky in knowing what you can physically and mentally sustain which can be seen through your year-round mood, libido, energy levels, mental focus, food deprivation, eating disorders and more.
2. Cardio
Daily activities which involve movement and any physical activity such as walking, cleaning the house, playing a sport and daily strenuous cardio of at least 40 minute's a day of strenuous cardio either through jogging, swimming, or sports. Working at a job which involves physical labor or activity is also another activity that improves your cardiovascular health and well-being.
3. Lifting weights
Follow a strength training or hypertrophy program of any you feel comfortable/ that suit's your preference's. Lifting 4x a week ideally with 24–48-hour rest and moderate-high intensity depending on the periodization goals (mostly healthy so stay in the moderate range to reduce cortisol increase). 6-8 Exercise's minimum for per muscle group or body part you are hitting.
e.g.,
4. Healthy diet
Try to minimize processed foods in your diet and keep 80-90% of your weekly diet/ food choice's all non-processed with plenty of vegetables, moderate amounts of fruit's, low calorie dense foods, and plenty of water to stay hydrated throughout the day (2litre's- 4 liter's). Some sweets and candy are fine but keep it to a minimum throughout the week with mostly trying to stay clean 90% of the week with one- cheat meal's a week if it's not mentally sustainable for you. Try to avoid and stay away from alcohol, smoking, fast food restaurants, and drugs.
1.Body fat
Low body fat is ideal, A body fat between 8-18% is ideal depending on genetics and morphology. Some are genetically more prone to being higher body fat or lower body naturally due to their genetic physiological response's (Morphology) so finding your ideal body fat percentage (within 8-18%) is tricky in knowing what you can physically and mentally sustain which can be seen through your year-round mood, libido, energy levels, mental focus, food deprivation, eating disorders and more.
2. Cardio
Daily activities which involve movement and any physical activity such as walking, cleaning the house, playing a sport and daily strenuous cardio of at least 40 minute's a day of strenuous cardio either through jogging, swimming, or sports. Working at a job which involves physical labor or activity is also another activity that improves your cardiovascular health and well-being.
3. Lifting weights
Follow a strength training or hypertrophy program of any you feel comfortable/ that suit's your preference's. Lifting 4x a week ideally with 24–48-hour rest and moderate-high intensity depending on the periodization goals (mostly healthy so stay in the moderate range to reduce cortisol increase). 6-8 Exercise's minimum for per muscle group or body part you are hitting.
e.g.,
4. Healthy diet
Try to minimize processed foods in your diet and keep 80-90% of your weekly diet/ food choice's all non-processed with plenty of vegetables, moderate amounts of fruit's, low calorie dense foods, and plenty of water to stay hydrated throughout the day (2litre's- 4 liter's). Some sweets and candy are fine but keep it to a minimum throughout the week with mostly trying to stay clean 90% of the week with one- cheat meal's a week if it's not mentally sustainable for you. Try to avoid and stay away from alcohol, smoking, fast food restaurants, and drugs.
