pers_fitness_men
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| pers_fitness_men [2025/08/17 04:04] – [How to Use NEAT in Your Plan] thesaint | pers_fitness_men [2025/08/17 04:10] (current) – thesaint | ||
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| ==== Universal Rules (for all levels) ==== | ==== Universal Rules (for all levels) ==== | ||
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| * **Sleep:** Aim for **7+ hours** each night. | * **Sleep:** Aim for **7+ hours** each night. | ||
| * **Daily movement (NEAT):** Walk when you can, take stairs, stand up often. | * **Daily movement (NEAT):** Walk when you can, take stairs, stand up often. | ||
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| + | ---- | ||
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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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| * 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. | ||
| ---- | ---- | ||
pers_fitness_men.1755403485.txt.gz · Last modified: by thesaint