health nutrition exercise notes === 2024-08-13 I have finally started a complete methodical approach and updating this according to my new learning and more valuable knowledge over e-celeb based info. This article used to be exclusively in my private wiki, but probably with more data it can be useful for more people. # My metrics: These are currently (2024-08-13) quite bad, and I hope to improve them: Height 170cm Weight 87kg BP 125/70/65 # Health I think the quality of health mainly stands in doing the primaries/basics well. As most of internet or irl discussion is based upon the secondaries, as these are much more exciting to this discuss over the main things. A lot of people will constantly give advice how to approach secondaries and assume you are just doing nothing well (at least how it feels). From the best of my knowledge, the most important factors are: - Consistency (in diet/exercise) - extremely important, determines everything, the diet needs to be done daily to have any right effect - The right set - Diet/Cardio/Stretching/Resistance - these are the true core of things that make ones health possible. They can be achieved in many ways, but as long as they are done consistently over a long time, they will lead to good results. Here is probably the best fitness/health advice online that I have found: - - just go down, all needed things are there - This is good for minor routines: - # Exercise Here we have created a firm basis, now just need to continue doing it. ## Cardio I am currently doing and about to finish initial stage of couchto5k. I am aware I need to buy better shoes, as otherwise I am awaiting an injury. Though I am not sure whether go barefoot or shoes, but I should start moving to barefoot shoes to develop new habits. I track my runs using OpenTracks app and it seems to do the job. ## Weight Started sean10mm stripped 5x5 which in itself is just Starting Strength with small differences I need to here exclusively focus on the form and stability and address the issues. I need to do more research here to get a better understanding of how to do things right. Usually following Rippetoe advice seems to work the best and is extremely well respected in most fitness communities. I use GymRoutines app from F-Droid to track my workouts. ## Martial Arts I think martial arts allow for constant testing of ones general health, and also give a social aspect to it. Also, just are purely fun for me. And I think fun should be central to ones health routines. These are more of an answer of Sports? question in my general set. For now, I am just looking for a good place in London, with the right sparring culture. I am open to try multiple places, until I find somewhere that I can find that resonates with my goals I have tried BJJ for 2 months and the biggest issue was too much focus on ground work and the pure fact of existence of practice of butt scooting as acceptable practice kinda makes it a joke. I'd rather do Tai Chi at this point cause at least you are not pretending to be a death machine. I want to try: - Japanese Jiu Jitsu - Sambo - Tai Chi - Boxing # Nutrition The previous style was profoundly wrong. The aim is to provide a balanced diet where I can fulfil my goals. Simply have ~170 g proteins per day and eats as much vegetables and fruit as you can. The main point is knowing what you eat and then you can figure more out. Do not worry even about sweeteners or other strange non-caloric ingredients as they are as such a secondary concern given the rest of fitness is wrong. Deal with primary concerns always, and as primary concerns are so agreed upon (that being Macros, Calories and basic micros) For tracking my nutrition, I use the Cronometer app, but I am open to switching to an open source alternative. My supplement stack: 1 multivitamin 650 mg Mangesium L-Theoranate 1000 mg L Theanine 1000 UG vitamin D