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:

- <https://scoobysworkshop.wordpress.com/> - just go down, all needed things are
 there
- <https://liamrosen.com/fitness.html>

This is good for minor routines:

- <https://scottlocklin.wordpress.com/2020/11/15/secrets-of-a-successful-shut-in/>

# 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.

<https://freeradical.me/2012/08/14/how-to-start-running-with-proper-technique/>

<https://freeradical.me/2013/07/02/the-10-percent-rule-for-injury-free-running/>

<https://www.stack.com/a/running-form-fixes/page/4/>

<https://www.runnersblueprint.com/proper-running-form/>

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

<https://newbie-fitness.blogspot.com/2007/01/stripped-5x5.html>

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

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