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Thread: Wolf's Simple Tweaks To Be Healtier and Fitter

  1. #1
    Wolf24's Avatar
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    Default Wolf's Simple Tweaks To Be Healtier and Fitter

    Before you dive into this upcoming long text, you should know that it's strictly based on fitness and health. If you are reading this to find some PUA routines or similar material, well, good luck on that.

    Who am I to give you the following advice bombardment?

    I'm a 19 year old sports addict, who tried almost all the sports available on this planet. Couple examples are: Basketball, football, soccer, swimming, tennis, volleyball, archery, shooting, etc... In addition, I work out regularly and extensively because it makes me feel good and clears my mind. And I'm just too darn curious about this stuff, so I felt like I have much information to give you guys.

    Disclaimer: This little article does not claim to give you "rock hard abs in 2 weeks". It doesn't claim to make you "lose 50 pounds in 2 months". (However, maybe it could. I'll explain that shortly.) And I do not claim to be a medical expert nor a professional trainer. I'm just a regular person like most of you, maybe just a little bit more interested in this subject.

    This article includes simple tweaks (or rather life hacks), which you can apply instantly to your daily life starting from right now. I, personally saw the positive effects of these tweaks on myself. Furthermore, it includes my thoughts if you're up for the long run and take this fitness thing to the next level. So let's get into it before you get bored already. Oh and remember this simple rule before you start: Don't overdo anything.

    Do it today!

    What to do? #1
    Drink lots of water! I can't stress this enough. You should at least drink 7-8 glasses of water (at least 10 in summer) every day! You might pee like a horse at start but that's okay. It doesn't matter if you work out or sit your butt all day. Drink. lots. of. water. Period.

    How does this help me?
    One word. Hydration. Maybe you remember this little word from your chemistry or biology classes in high school. But did you ever pay attention how it affects you in real life? Probably not. Well, drinking water, obviously, hydrates your body. But what does that mean? A hydrated body means, your digestion system is intoxicated, so your body can filter what you eat more successfully, which ultimately means that your digestion system can extract the best possible nutritional values from your meals. Hydration means energy. Hydration means extra power in your muscles. Hydration means your brain is working in full capacity. Every little cell in your body needs water. So give 'em what they need! (Some of my friends claim to lose weight by only drinking lots of water. Since I don't have any weight losing issues, I can only give you this little info as second-hand knowledge.)

    Quick Check
    Urination is a great and simple indicator if your body is hydrated. Check the color of your urine. If it has a yellow or even orange-ish color, it probably means your body is dehydrated and you need some fresh water in your system. Colorless urine means you're in good shape.

    What to do? #2
    Treat your food like it's supposed to be. What do I mean by this? Food means fuel. Simple as that. You can't form an emotional bond with food. You can't say: "Man, I'm bored I should eat something." or "Man, it was a sad day I bet some sweet, juicy food would cheer me up." It's like filling your car's gas tank and driving it without purpose when you're in a bad mood.

    How does this help me?
    Eating food carelessly, costs you additional money and it hurts your system. Again: Food = fuel. You only got to to use it when you need it and you need to pick the right ones for your system.

    What to do? #3
    Never skip breakfast. Ever. Breakfast is the most farking important meal of the day! I don't care if you are too sleepy to eat. Just eat! You'll thank me later.

    How does this help me?
    For starters, it triggers a rapid recovery from your sleep and grants you energy for the rest of your day. Sleep is a complicated biological procedure for us, humans. Everything except the brain goes into hibernation mode, our body acts weird for hours. We have dreams and sh1t. Our brain is like a turbo engine in sleep, while other organs are chilling. This is a tough process for our system and we need a strong slap in its face with a good breakfast.

    What to do? #4
    Balance your meals. Now, you probably heard of the big three. Carbs, fats and proteins. The key to healthy nutrition is to balance these three. Of course, I can't ask you to mathematically calculate and balance the amounts of carbs, fats and protein you take. It takes a lot of time and it's unnecessary. The only thing you need to do is, don't eat the same types of food consecutively. Have some diversity. If you ate meat or eggs in breakfast, have some salad for lunch, some other for dinner and so on.

    How does this help me?
    Your body needs the all the big three unless you're on a super strict diet. (By the way super strict diets may give you quick results, but they are highly hazardous for the long run.) Your body cells use carbs, fats and proteins all day long. If you forget adding one or add one too much, you might become ill swiftly.

    Quick Check
    Diarrhea is one of the indicators for excessive protein intake. If your body contains too much protein it will give you the gift of diarrhea and eject the excessive amount.

    What to do? #5
    Give up on salt. Almost everything you eat contains salt. However you only need one teaspoon of salt every day, which is equal to the size of your fingertips.

    How does this help me?
    Too much salt puts pressure on your kidneys. Too much pressure on your kidneys means excessive urinating. Excessive urinating means your body will constantly want water even if it doesn't need it. Drinking excessive water is not healthy either.

    What to do? #6
    Eating fruits > Drinking fruit juices. Why? Because in the squeezing process of fruits, the important nutritional values get lost. Nutritional values? Vitamins and other mandatory sh1t.

    How does this help me?
    Do I need to tell you that your sweet sexy body needs vitamins as well? Do I?

    What to do? #7
    An apple > A cup of coffee. Fark! I can't believe how so many people don't know this. Hey you coffee addicts, who can't properly function without drinking coffee in the morning! Guess what? Apple is already better.

    How does this help me?
    An apple is the most natural "wake up call". Compared to coffee, it gives you more energy for a longer time and is way more healthy, as you can guess. I used to eat an apple an hour prior to my basketball games to give me extra energy. By the end of the game my teammates were mopping the floor, while I was still running like a cheetah up and down the court. The only downside of apple when you compare it with coffee, apple's effects takes fairly longer to kick in.

    For the people who are considering the long run

    70% nutrition, 30% workout.
    Most people don't know this or don't believe and pretend that they don't know. But it's true. No matter how hard you work out, if you don't feed your muscles properly, they'll turn into dust in no time.

    Losing weight doesn't always mean you need to eat less.
    Or similarly, putting on weight (which was my case couple years ago, because I was too skinny) doesn't always mean you need to eat more. Your weight is based on a simple mathematical procedure. You gain calories from food and you lose calories from your daily activities. To lose weight, simply burn more calories than you take. It usually means you should give up on those nachos and hamburgers but it doesn't mean you should eat less, or doesn't mean that you can only eat salad.

    Acknowledge that you need to dedicate yourself if you want the body in your dreams.
    Why? Because there is no magic formula. There aren't any shortcuts. Let me tell you one thing. Most of the ads you see, which they claim to give you the best results in the shortest amount of time, are simply bullsh1t. You need to dedicate yourself. You need to have a strict fitness program and a balanced, healthy nutritional program. You need to spend time on working out properly and preparing your meals properly.

    Consider quitting smoking
    I know it's hard for you, smokers. But I don't need you to remind that smoking ruins every sh1t in your body, do I? Well if you didn't know, news flash, it ruins every sh1t. Smoking creates both physical and psychological addiction. To be more clear, your body develops new "creatures" that demands nicotine (the basic material of tobacco products) and when those "creatures" don't get the nicotine they want, they attack your brain so you get a feeling that you should smoke. How to get rid of it? You fight it. It's a tough fight but both my parents succeeded. And now they say they feel like they didn't even smoke in their lives before. If my parents did it, why can't you? My uncle didn't quit smoking and what happened? He died because of lung cancer at the age of 50.

    Have a friend who also tries to quit smoking and boost each other. Consult to a doctor, a therapist, if you need. I know some people might get offended when they're asked to quit smoking. It's plausible because they are addicted. But I don't give a fark if you get offended, you need to quit smoking.

    Know that you can't always have a friend to go and work out with you.
    I've had many friends as my gym partners. We used to work out, run together, etc. But at some point, all of them gave up. At first, I was frustrated to work out alone, because it sometimes gets monotonous and boring. But guess what, I didn't give up. Now I have a body which is envied by people and most of my friends that gave up, put on too much weight.

    My thoughts on drinking.
    Drink you all. But please, drink responsibly. Alcoholic drinks are great social elevators because they inhibit our minds and loosen our tongues. But nobody wants nor deserves to see your drunk ass, so drink responsibly. Know that drinking damages your system as well. It's also a source of addiction so leave alcohol just as a social elevator. Nothing more.

    That's it for now. I'll add more things as they come up in my mind.

    But for now,
    Live healthy and happy.

    --End of rant--
    It's not about who I was or who I'm going to become.

    It's about who I am. Do it right here, right now.

  2. #2
    Tow
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Nice post!

    You mentioned the gym. I (like many other people) claimed to have no time to go to the gym (the next is an hour of car riding away). So I didn't workout.

    Now I'd done my finals, but I claimed to have to resocialice. What did I do?
    I found the ebook "Build Muscles Without Weight by David Nordmark". Now I am working on my whole body just with some few exercises daily. Either in the morning or before I go to bed. So I have always time to work and socialice.

    Just wanted to mention that. (I hope my Austrian English is understandable^^)

  3. #3
    Wolf24's Avatar
    Wolf24 is offline PUA Forums Respected Contributor
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Quote Originally Posted by Tow View Post
    Nice post!

    You mentioned the gym. I (like many other people) claimed to have no time to go to the gym (the next is an hour of car riding away). So I didn't workout.

    Now I'd done my finals, but I claimed to have to resocialice. What did I do?
    I found the ebook "Build Muscles Without Weight by David Nordmark". Now I am working on my whole body just with some few exercises daily. Either in the morning or before I go to bed. So I have always time to work and socialice.

    Just wanted to mention that. (I hope my Austrian English is understandable^^)
    Yeah I believe in the power of working out without weights. I actually find them healthier to some point. And much more fun! Only downside, in my opinion, working out without weights takes a lot more effort.

    My props to you though, don't you dare give up!
    It's not about who I was or who I'm going to become.

    It's about who I am. Do it right here, right now.

  4. #4
    Tow
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Hey Wolf!

    Thought I'd ask you in this thread:

    What do you recommend for cardio/stamina (or is it endurance)?
    I have quasi zero endurance.

    Which exercises (except jogging, I have an injury which doesn't allow jogging or jumping) do you recommend? And how often in a week?

  5. #5
    Wolf24's Avatar
    Wolf24 is offline PUA Forums Respected Contributor
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Quote Originally Posted by Tow View Post
    Hey Wolf!

    Thought I'd ask you in this thread:

    What do you recommend for cardio/stamina (or is it endurance)?
    I have quasi zero endurance.

    Which exercises (except jogging, I have an injury which doesn't allow jogging or jumping) do you recommend? And how often in a week?
    Glad you asked!

    It actually depends on what you need from your body.

    Do you want to lose weight? You need cardio the most. As for cardio exercises, running is the best but if your injury doesn't let you, you can always consider biking or stepper. Cardio exercises are usually exhausting because you need spend significant time on the exercise to get good results, like 1 hour or 2 hours non-stop. So grab a book or your iPod and enjoy yourself. You always need to watch your inhaling and exhaling on cardio exercises. Always inhale through your nose, because it increases the oxygen flow in your veins. If your cells can't get enough oxygen your muscles will start to ache too quickly. You need to check your heart rate periodically as well. If your heart rate goes over 130-140 bpm, you might want to slow down a bit.

    If you suspect that you lack endurance, the best way to improve is through interval exercises. Interval exercises are tough. You start training with maximum effort, then you slow down. Then go even more maximum. Slow down again. And another maximum. Interval training is a great test to acknowledge your physical limits and if you push hard enough, you'll break through those limits. It will also contribute in weight loss.

    The biggest difference between cardio and interval exercises is that cardio takes longer time but less effort. Interval takes shorter time but higher effort.

    Which exercises would I recommend? Hmm... I'd totally recommend core exercises for starters. Because with a good core other exercises will be a lot easier and you'll get quicker results. Core exercises usually make all your body tremble like jello because you work the muscles that you didn't even know they exist. It's like yoga in Rambo mode.

    How often? I'm currently following the 2 days exercise 1 day rest pattern. But that totally depends on your fitness program. You might go 7 days a week for one program or 3 days a week for another one.

    Above explanation might be a bit abstract but it should give you an idea nonetheless.
    It's not about who I was or who I'm going to become.

    It's about who I am. Do it right here, right now.

  6. #6
    Tow
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Thank you for your answer.

    What do you mean with core exercises? That's like planking and push ups, aren't they? And they don't have something to do with cardio? Sorry, if I misunderstood something. I am as new to working out as to PUA^^

    And yes, weightloss is one of my goals, but I heard, that this goal is nearly only achieved by your diet/food not by exercising.

    As I said, I am a workout-noob. Thank you for your patience^^

  7. #7
    Wolf24's Avatar
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Quote Originally Posted by Tow View Post
    What do you mean with core exercises? That's like planking and push ups, aren't they? And they don't have something to do with cardio? Sorry, if I misunderstood something. I am as new to working out as to PUA^^
    Yeah core exercises are all kinds of weird moves (push-ups, reverse push-ups, crunches, side crunches, planking, bridging, etc.) that trains your upper/lower body. Your abs, chest, shoulders, back, butt, waist.

    Cardio exercises are running, biking, swimming, walking, rowing, etc. which focus on sweating every inch of your skin. They won't give you muscle pains for long periods unless you overdo them, but core exercises make you cry because of the muscle pain.

    Quote Originally Posted by Tow View Post
    And yes, weightloss is one of my goals, but I heard, that this goal is nearly only achieved by your diet/food not by exercising.
    I don't know where you heard this but I don't agree. That might work to some point, but with only a diet you'll lose less weight than you do with diet + exercise. If you have time to do some exercises why don't you? As I said in the 1st post, 70% nutrition 30% workout. That 70% will give you results, but to me, 70% is never enough.
    It's not about who I was or who I'm going to become.

    It's about who I am. Do it right here, right now.

  8. #8
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    Default Re: Wolf's Simple Tweaks To Be Healtier and Fitter

    Good stuff man! I always keep one waterjug next to my computer and one in the kitchen so always when I see it I take a drink. I still drink too little but it helps
    Enjoy the power and beauty of your youth; oh nevermind; you will not
    understand the power and beauty of your youth until they have faded.
    But trust me, in 20 years you’ll look back at photos of yourself and
    recall in a way you can’t grasp now how much possibility lay before
    you and how fabulous you really looked….


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