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https://www.amazon.co.uk/hz/wishlist/ls/3B9KUZONB5F62?ref_=wl_share
This list contains items that will help with your skin, face, hair, weight loss, health and mentality. You dont have to get these exact items but they all serve a purpose. Ask my if you have any questions about an item.
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When it comes to fat loss (not weight loss, important difference) the main thing is your eating, as a rule of thumb: you can lose fat with a good diet and shitty training but you cant lose fat with a bad diet and good training.
The most important things to consider with a diet are:
1. What you are eating
2. How much you're eating
3. When you're eating
What you are eating: This is the most obvious one but also the hardest. You need to understand the amount of calories in a given food/meal and also its macros (macros means nutritional values, protein, carbs, fats, etc). You want to have a healthy balance of all of the food groups. Each macro is measured in grams and you should have a difference amount of each. For example, protein, protein is what builds muscle fibres and its important for muscle growth. You should have between 1.4 and 2 times your body weight in protein a day. So for me, if Im 115kg, low end I should have 161g and 230g high end of protein a day. Carbs are essentially the fuel that powers you day to day, theyre the most important to moderate because too few and you'll be tired the whole day and too many and your body will deposit them in your fat reserves, therefore making you fatter. How many you need a day varies person to person, so use an online calculator to work out how many you need, heres one {https://www.calculator.net/carbohydrate-calculator.html}, but search for a few calculators and average them out. Fats, sugars and salt should be kept low, <5g per day each, they serve a purpose but can cause health issues unrelated to fat if consumed too much. Fibre is the last macro to track, it does a lot but basically it will tell your body that youre full and also makes your shits healthier đ©.
What foods should I eat?
For protein there are tons of options, the best hands down is chicken, baked or grilled are the best options but anything will do. Fish, especially Salmon is great protein and also contain natural creatine which makes your muscles bigger. A lot of shops like asda and Sainos do protein yoghurts, fitness brands do protein bars (my favs https://www.amazon.co.uk/Optimum-Nutrition-Protein-Marshmallow-Isolate/dp/B07RL5LW1D) and protein powders, protein is easy to find just make sure you eat a lot of it.
Carbs are in everything but are usually broken down into "good carbs" and "bad carbs", good carbs are in fruits, apples and bananas are the best, rice and low salt noodles, non-white bread. Bad carbs are in shit like pizzas, burgers, white bread, pasties etc, avoid these they often have very little nutritional value and will just make you fatter.
Fats, sugars and salt are in everything to some extent, just read the label to keep them low. Sugars are very important to keep low, they are used as a temporary fuel source for your body, so your body will use sugar for energy instead of the energy stored in your fat reserves. Sugars come in two types, artificial sugars and glucose. Artificial sugars are found in sweets and shit and glucose and found fruits.
Fibre is in fruits and veg, just make sure you get some in your diet.
What's a days eating look like?
Breakfast is obviously very important, its best to get some good carbs and fibre in to fuel you for the morning, I recommend a banana and a protein yoghurt.
Lunch is a tricky one, it can either be your biggest meal or second biggest, personally its my biggest, I make my meal preps and have them during lunch. I usually have chicken (any type, my fav is teryaki), some veg and some sushi (good sushi from a proper sushi place is great, salmon and rice is good protein and carbs) and a protein milkshake and water.
Dinner can be similar to lunch, just make sure you avoid any sugar-y desserts, I just have fruit.
Snacking is a very fine line, but make sure that what your eating is healthy and it should be fine. My recommendations are fruit (apples, bananas, watermelon, grapes, raisins), low carb protein bars, low fat/protein yoghurts.
What you drink is also very important, its very simple though, water, just fucking chug water, at least 2 litres a day. Over all you should consume 3.7 litres of fluid a day, so that includes your 2L of water plus any protein shakes and low sugar drinks. As a rule of thumb avoid ANY fizzy drinks, even the low sugar ones; as the great Donald Trump once said, "I've never seen a skinny person drinking diet coke!", so let it be written so let it be done.
How much you're eating: two words, Calorie Deficit, thats it, thats fat loss in two words. as long the calories you eat total less than the calories you use per day (aka your maintenance calories, heres a calculator, use multiple and take an average https://www.calculator.net/calorie-calculator.html) you WILL lose fat, youre body needs energy to function, every second your using the fuel in your body just to exist. So keeping the calories that you eat throughout the day low, means that your body has to use the energy stored in your fat reserves; keep this up for a while and the size of your fat reserves will lower. Its important to note that your body will also take energy from your muscles, this is very bad especially if you want to grow them, this has happened to me in the past and will most likely happen to you to some extent, you need to find a daily calorie limit that gives your body enough energy to keep going while also using your fat reserves. Currently, I am on a heavy calorie deficit, my required maintenance calories is 3600kcal/day and I currently eat 1750kcal/day, so that leaves a lot of room for my body to use my fat reserves. The fatter you are the lower your daily calorie intake can be, but you must do your homework and make sure that you arent eating too little, because that can obviously impact your mental and physical health.
When you're eating: Not much to go through, your body gets into rhythms with everything and eating is no exception. Eat at the same time most if not every day. Personally, I wake up at 8am, eat breakfast at 11am, eat lunch at 1:30pm, have a snack at 3pm, and dinner at 8:15pm and go to bed at 12am. On weekends its slightly different but just ensure youâre consistent.
Other Eating Factors:
Tracking food - Losing fat becomes 1000000x easier when you track your food, I use MyNetDiary (https://www.mynetdiary.com/), it is hands fuckin down the best app to track your fat loss and has helped me so much. You must get into the habit of logging your food, no matter how small it is, ask me if you need any help with that. Scanning barcode and making custom meals by logging all the ingredients used should become second nature to you.
5 a day - More generally heath related, but ensuring you eat a minimum of 5 unique items of fruit and vegetables a day means you are getting a varied amount of vitamins to keep you healthy. Try and weave these into your diet because they obviously have calories.
Here are fruit and veg tier lists:
https://www.youtube.com/watch?v=fD07raxrJVo&t=877s&ab_channel=TalonFitness
https://www.youtube.com/watch?v=g68rV0o8d3g&t=157s&ab_channel=TalonFitness
Training - Slightly less important for fat loss than diet is training, I'll go more into this later but the gym and being active will increase the amount of energy your body needs to use therefore eating into your fat reserves. High intensity cardio or weight lifting will both work, I prefer weights however.
Cheat days â Restricted eating can become very tiresome, most people have a day a week or day a month where they eat what they want (within reason). My cheat day is Friday, I have a slightly smaller lunch so that when I have my pizza for dinner it isnt completely breaking my calorie budget. Even on a cheat day you should be conscious of what you are eating, and try to not exceed your maintenance calories, also by keeping your macros in check.
Progress pictures â You will not notice your fat loss, other will however. To keep you motivated, take a full body mirror picture with minimal clothing (and send it to me đ) before you start your diet and then take pictures every month to track your progress. Additionally, track your weight every morning after your morning shit, that is when youâre at your lightest.
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The gym is fucking amazing and will turn your from a fat fuck into a Greek god. Like fat loss there is so much to consider, the main thing is cardio or weights. Cardio is amazing for your overall health and your heart. Weight lifting makes you strong as fuck and gives you massive muscles that will (not) get you tons of pussy.
Cardio - I'm no expert on cardio but its fairly simple. Cardio comes from Greek Kardia meaning heart because thats what your training, your heart. Your heart pumps oxygenated blood round your body, the oxygen is delivered to your muscles. Cardio exercises keep your muscles in a state where they are in constant use and therefore need a constant supply of oxygen, therefore making your heart work super hard to keep them all oxygenated. Your lungs are responsible for oxygenating your bloodstream, the more oxygen your muscles need the more out of breath you will become. Over time your heart and lungs will get used to the stress and it will become easier. As well as your organs, your muscles will become more used to the stress and will be able to sustain more activity without using as much oxygen (I think, may need to fact check that). Cardio obviously burns fat but because you aren't using as much energy as you would lifting you will lose fat at a slower rate.
Weight Lifting (goated) - When it comes to weight lifting there are two things you can train for. You can train for strength, meaning how much weight can you lift, or you can train for hypertrophy, aka muscle mass. With normal lifting both of these will improve but they are trained for differently. Both training goals utilise "Training til failure" which means that within a set of an exercise you do as many repetitions that you can until you absolutely 100% cannot do any more, I mean absolutely cant like there is no possible way you could do more. For strength, you must find a weight that means you fail within the 1-5 rep range, for hypertrophy, you must fail with in the 8-12 rep range ergo the weight must be lighter in hypertrophy training than in strength training.
How do muscles grow?
During a strenuous activity, the small fibres in your muscle are pulled to actuate the limb or whatever that they are attached to. When they are being pulled they rip and tear, thats why you have a burning sensation in your muscles after a exercise. When you go to bed, your body rebuilds your muscles, and due to how animals develop to adjust to new environments, your body builds the muscles back bigger than before to keep up with the stress you are putting them under. Your body uses protein to help rebuild them.
Key concepts to understand -
Train til failure - description above
Range of motion - This is how far a muscle moves within a given exercise and it is important to have the largest ROM possible to really keep the muscle under tension for as long as possible.
Time under tension - The time that the muscle is held under a sustained load.
RPE - Rate of Perceived Exertion, a scale between 1 and 10 basically describing how much effort you put into a set, 1 being not even breaking a sweat and 10 being holy shit i am literally about to explode, i cannot comprehend this corporeal plain, everything around me is a red blur and my cock has fallen off. You should aim for around RPE 6-8 on a regular lift and 8-10 on a heavy compound lift.
Split - A split is basically what muscle group you target per day, a common split is Push Pull Legs (PPL). A split should include two non consecutive rest days and target every muscle group, with minimal overlap.
Form â Your form is the way that you preform an exercise, your form must be strict and consistent for each rep. Good form prevents you from hurting yourself and helps you get the most out of any given list.
Rest Time â Pretty simple, you should rest between 2-4 minutes after each set.
Sets â Sets are a group of reps. Sets are broken down into warmup sets, cooldown sets, working sets and top sets. Warmup and cooldown sets are self explanatory, just do a very light weight/no weight before and after an exercise. Working sets are the set that you are lifting a heavy weight and are going to failure. A top set is the heaviest working set. The weight per set can start high and go low, stay steady, or start low and go high.
The pump - https://www.youtube.com/watch?v=-xZQ0YZ7ls4
1 Rep Max â Pretty simple, the highest weight you can do 1 rep of for a given exercise with good form.
Pause Reps â Reps were you pause for 1-3 seconds when the muscle is most under tension.
Effective reps â Effective reps are the reps that put the muscle under the most stress. The last 4ish reps of a set til failure are considered âEffective Repsâ.
Ego lift â A lift where you have clearly loaded too much weight and can barely move it, the weight causes your form to suffer. These ârepsâ donât count, but it can be hard to determine sometimes if you are ego lifting, especially during exercise where youre at a weird angle and cant see your form.
Sleep â Sleep and rest is very important because thatâs when your body repairs the damaged muscle fibres. They say muscles are broken in the gym and built in bed.
Concentric and Eccentric â Eccentric is the extension of the muscle and concentric is the retraction of the muscle.
Progressive overload â progressive overload is the concept of upping the weight youâre lifting for a given exercise once you can consistently do 12+ reps for hypertrophy or 5+ for strength with good form.
Weight tracking â donât be a retard like me and forget to track your weights. It can be a note in your phone or what ever just say something like â06/02/23 Bench press 85kg 4 repsâ, it makes progressive overload so much easier.
What should I wear? Tracksuit bottoms, a shirt, trainers or good walking/running shoes, and bring a towel.
What should I eat and drink before/during/after? Ideally, youâd have eaten a good breakfast/lunch before your gym sesh but if youre short on time a banana is goated. During just drink water. After the gym there is a period of time (about an hour) called the anabolic window where supposedly your body is more efficient at digesting protein and using, this is pretty much disproved, but its still good to have a protein bar/shake after a sesh to revitalise you.
How do I stop my body from aching the next day? Like I said earlier, when working out youâre breaking your muscle fibres, to stop them from aching the next day you need to stretch. Take 5-10 minutes after a workout to complete at least 1 passive stretch per muscle. Additionally, you can do an active stretch before a workout to prep the muscle and help prevent injury. There are too many stretches to go over here, just google them.
What should my split look like? There are endless ways to organise your workout schedule, while making sure to get adequate rest days and ensure minimal muscle overlap. Personally, I do my own split I call the Cum Split, where Monday to Friday you:
Rest
Push (Triceps, chest and shoulders)
Pull (Back, Biceps and Forearms)
Legs (Quads, Hamstrings and Calves),
Rest
Upper (Chest, Shoulders, triceps, biceps, Forearms)
Lower (legs and back)
And start again Monday. But there are many splits, like the Arnold split and PPL. Try a few and use whatever works best for your schedule/goal because different splits can prioritize certain muscles.
Is that it? Pretty much, youâll pick up the rest by actually going. Also Iâd recommend downloading tiktok and watching fitness related videos, they are very informative and consumable, paise be to Xi Jinping.
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Self-care is so important to keep up a healthy mental state and look good. You have to respect yourself by taking the time out of your day to care for your face, skin, hair and teeth.
Face â This doesnât need to be complicated, just make sure youâre cleaning your face with hot water and cleanser, then applying moisturiser. Make sure you are keeping on top of any spots on your face. Keeping your nose clean (in a literal sense) is probably the hardest, using cleanser and using nose strips to help remove sub-dermal dirt is important, also removing any blackheads to important.
Skin â Varies greatly from person to person, I only use salicylic acid body wash for my arms to help prevent those tiny spots many people get on their upper arms. Aside from that just use a good body wash.
Hair/grooming â Similar to skin, your hair varies a lot, just use whatever you like best. Facial fair should be maintained consistently, using an electric trimmer to line up your beard and a razor to keep the line straight and clean. For a longer beard, use a good beard oil to keep it smelling good and stop it from becoming greasy and tangles. Also use a nose hair trimmer.
Teeth â Use floss harps everyday and make sure you get between the tooth and the gum. Use a tongue scraper. Use a good electric toothbrush and finally use mouth wash. Do all that at night and in the morning just brush.
Is that it? Yeah pretty much, just use common sense and keep on top of it. Do this every night and your skin will look amazing. There are tons of video on tiktok showing you what products to buy, my suggestions are in the Amazon list.
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Like anything in life, improving your health is fuckin hard theres no way around it, its gonna suck sometimes, which is why having a good mentality is so important. The main thing you need to remember is that you are doing this for yourself. Your early twenties are the most important years of your life because you have money, time and energy, so its crucial that you use them to improve you well-being. Its so much easier to become physically and mentally fit when youâre younger than when your older, you can lose fat and gain muscle 100x quicker at this age, so its much harder later in life.
Motivation can often be hard at times, what drives you to improve varies from person to person, you need to find what motivates you, it can be a desire to be healthy, for vanity or to get girls if youâre a retard. But whatever motivates you is fine.
Here are some motivating videos:
https://www.youtube.com/watch?v=c_gvgmHFDOI
https://www.youtube.com/watch?v=u_ktRTWMX3M
Some tricks that I have for staying mentally healthy are:
Take some time to yourself out of your home. This can be a walk, a cycle, a drive whatever just go somewhere without a destination in mind. It gives you time to clear your head.
Avoid too much short form content, like tiktok.
Try to learn or utilise a skill by doing something creative.
Stop watching so much porn you degenerate.
Stop playing dogshit video games
Eat healthier and take your vitamin supplements
Take a set back mentally and assess your current situation and what you can do to improve it
Be social
Donât hate what you cant change. Nowadays people want you to be ashamed of who you are, because they want you weak and controllable, its not a conspiracy theory, its just how it is.
Donât be insecure about what you cant change, and donât be content with what you can change.
Work on controlling your emotions.
Earn your happiness.
Pretty simple over all but some are often forgotten, many such cases!