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pers_fitness_men [2025/08/17 03:36] – created thesaintpers_fitness_men [2025/08/17 04:10] (current) – thesaint
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 Pick the one that matches your available time each day: Pick the one that matches your available time each day:
  
-  * **Level 1** – Normal weekly plan (20–30 min sessions, 5 days a week)   +  * **Workout 1** – Normal weekly plan (20–30 min sessions, 5 days a week)   
-  * **Level 2** – Daily ≤30 min plan (one workout per day)   +  * **Workout 2** – Daily ≤30 min plan (one workout per day)   
-  * **Level 3** – Daily 10 min plan (fastest option for very busy men)+  * **Workout 3** – Daily 10 min plan (fastest option for very busy men) 
 +  * **Get Riped**
  
 ---- ----
 +
  
 ==== Universal Rules (for all levels) ==== ==== Universal Rules (for all levels) ====
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 ---- ----
  
-==== Level 1 – Standard Weekly Plan (20–30 min, 5 days a week) ====+==== Simple Daily Eating Example (≈2,000 calories) ==== 
 +^ Meal ^ Example ^ Calories ^ Protein ^ 
 +| Breakfast | 3 eggs + 200g Greek yogurt + 1 banana | 450 | 35g | 
 +| Lunch | Fist-sized chicken breast + 1 cup salad veg + 1 cup brown rice | 500 | 40g | 
 +| Snack | Protein shake + handful of mixed nuts | 300 | 30g | 
 +| Dinner | Palm-sized steak + 1 cup mixed veg + 1 medium sweet potato | 550 | 40g | 
 +| Evening Snack | Cottage cheese + apple slices | 200 | 25g | 
 +| **Daily Total** | | **~2,000** | **~130g** | 
 + 
 +---- 
 + 
 +==== Key Reminders ==== 
 +  * Workouts are **short but intense** – push hard during the work periods.   
 +  * If 10 min is all you have → it still works if consistent.   
 +  * Food drives fat loss; workouts shape the body.   
 +  * Progress is measured weekly (energy, clothes fitting, average weight).   
 +  * Be patient: **8–12 weeks** for visible strong results.   
 + 
 +---- 
 + 
 +==== Workout 1 – Standard Weekly Plan (20–30 min, 5 days a week) ====
 **Who for:** You can manage ~5 days per week, 20–30 min sessions.   **Who for:** You can manage ~5 days per week, 20–30 min sessions.  
  
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 ---- ----
  
-==== Level 2 – Daily ≤30 Minute Plan ====+==== Workout 2 – Daily ≤30 Minute Plan ====
 **Who for:** You want **one workout each day, max 30 min**.   **Who for:** You want **one workout each day, max 30 min**.  
  
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 ---- ----
  
-==== Level 3 – Daily 10 Minute Plan ====+==== Workout 3 – Daily 10 Minute Plan ====
 **Who for:** Ultra-busy men. You only have 10 minutes per day.   **Who for:** Ultra-busy men. You only have 10 minutes per day.  
  
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   * Sat: 10-min core (planks, sit-ups, leg raises, side planks)     * Sat: 10-min core (planks, sit-ups, leg raises, side planks)  
   * Sun: Rest or gentle walk     * Sun: Rest or gentle walk  
- 
----- 
- 
-==== Simple Daily Eating Example (≈2,000 calories) ==== 
-^ Meal ^ Example ^ Calories ^ Protein ^ 
-| Breakfast | 3 eggs + 200g Greek yogurt + 1 banana | 450 | 35g | 
-| Lunch | Fist-sized chicken breast + 1 cup salad veg + 1 cup brown rice | 500 | 40g | 
-| Snack | Protein shake + handful of mixed nuts | 300 | 30g | 
-| Dinner | Palm-sized steak + 1 cup mixed veg + 1 medium sweet potato | 550 | 40g | 
-| Evening Snack | Cottage cheese + apple slices | 200 | 25g | 
-| **Daily Total** | | **~2,000** | **~130g** | 
- 
----- 
- 
-==== Key Reminders ==== 
-  * Workouts are **short but intense** – push hard during the work periods.   
-  * If 10 min is all you have → it still works if consistent.   
-  * Food drives fat loss; workouts shape the body.   
-  * Progress is measured weekly (energy, clothes fitting, average weight).   
-  * Be patient: **8–12 weeks** for visible strong results.   
  
 ---- ----
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 NEAT is simple: **move more during the day**. All small movements add up to faster fat loss and better health. NEAT is simple: **move more during the day**. All small movements add up to faster fat loss and better health.
 +
 +----
 +----
 +
 +===== What is HIIT? =====
 +**HIIT = High-Intensity Interval Training**
 +
 +HIIT is a way of exercising where you **switch between short bursts of hard effort** and **short periods of rest or easy movement**.  
 +It is one of the fastest ways to burn fat, improve fitness, and save time.  
 +
 +----
 +
 +==== How HIIT Works ====
 +  * **Work phase (hard):** 20–40 seconds of fast, powerful movement (example: sprinting, jump squats, burpees).  
 +  * **Rest phase (easy):** 10–60 seconds of light movement or full rest (example: slow walk, standing still).  
 +  * Repeat this cycle for **10–30 minutes total**.  
 +
 +----
 +
 +==== Examples of HIIT Workouts ====
 +  * **Sprinting:** Run fast for 30 sec → Walk for 60 sec → Repeat 10 rounds.  
 +  * **Bodyweight circuit:** 40 sec burpees → 20 sec rest → 40 sec push-ups → 20 sec rest → Repeat with squats, mountain climbers, planks.  
 +  * **Bike/Row/Step:** 20 sec max effort pedaling → 40 sec easy pedaling → Repeat 15–20 minutes.  
 +
 +----
 +
 +==== Benefits of HIIT ====
 +  * Burns a lot of calories in a short time.  
 +  * Increases metabolism for hours after (afterburn effect).  
 +  * Builds both **strength and cardio** fitness.  
 +  * Can be done anywhere with or without equipment.  
 +
 +----
 +
 +==== When to Use HIIT ====
 +  * Perfect if you only have **10–30 minutes** for exercise.  
 +  * Works best **2–4 times per week** (not every day – too intense).  
 +  * Combine with **strength training and daily NEAT** for best results.  
 +
 +**HIIT = push hard for a short time, rest, repeat.**  
 +It is short, tough, and extremely effective.
  
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pers_fitness_men.1755401806.txt.gz · Last modified: by thesaint