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--- pers_fitness_men [2025/08/17 03:48] – thesaint
+++ pers_fitness_men [2025/08/17 04:10] (current) – thesaint
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 ==== Universal Rules (for all levels) ====
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   * **Sleep:** Aim for **7+ hours** each night.
   * **Daily movement (NEAT):** Walk when you can, take stairs, stand up often.
+----
+==== 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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   * Sat: 10-min core (planks, sit-ups, leg raises, side planks)
   * Sun: Rest or gentle walk
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-==== 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** |
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-==== 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.
+----
+----
+===== 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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