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If you're over 40ys, during lockdown (and generally) here's your should health template, regardless of your weight (IMO):
EATING
1 Cut out seed oils
2 Cut out refined carbs and sugars
3 Reduce cereals/grains - pasta, bread,etc
https://www.theguardian.com/sport/2020/apr/21/neil-black-former-uk-athletics-performance-director-dies-ag?
EATING
1 Cut out seed oils
2 Cut out refined carbs and sugars
3 Reduce cereals/grains - pasta, bread,etc
https://www.theguardian.com/sport/2020/apr/21/neil-black-former-uk-athletics-performance-director-dies-ag?
4 Eat meat, seafood, eggs, some non-stachy fruit and veg
5 Don't drink calories (apart from animal blood) - just coffee, tea, water, red wine
6 Take megadose Vit C, (maybe Vit A & D3) as soon as an infection strikes
7 Cycle creatine (optional)
8 Calorie restriction - slight
5 Don't drink calories (apart from animal blood) - just coffee, tea, water, red wine
6 Take megadose Vit C, (maybe Vit A & D3) as soon as an infection strikes
7 Cycle creatine (optional)
8 Calorie restriction - slight
8 No more than two meals a day
9 Time restricted feeding (18/6)
10 Intermittent Fasting - 24hrs once every 2/3 weeks
11 Intermittent ‘overeating’ - one or twice a week
PHYSICAL ACTIVITY
1 Resistance training – weights, circuits, and calisthenics
9 Time restricted feeding (18/6)
10 Intermittent Fasting - 24hrs once every 2/3 weeks
11 Intermittent ‘overeating’ - one or twice a week
PHYSICAL ACTIVITY
1 Resistance training – weights, circuits, and calisthenics
2 Intervals - short to long (anaerobic/lactic/aerobic)
3 Daily low-level activity
4 Occasional 'mega' challenges (once/twice a year)
5 Necessary aerobic base (ability to run a fast-ish mile comfortably)
6 No chronic long distance running
3 Daily low-level activity
4 Occasional 'mega' challenges (once/twice a year)
5 Necessary aerobic base (ability to run a fast-ish mile comfortably)
6 No chronic long distance running
7 Retain the ability to generate/tolerate 'extremes' and high HR
8 Retain dynamic ability and fast movement capability
9 Retain muscle mass - combat dynapenia/sarcopenia i.e. keep strong esp. in lower limbs
10 Sleep well
8 Retain dynamic ability and fast movement capability
9 Retain muscle mass - combat dynapenia/sarcopenia i.e. keep strong esp. in lower limbs
10 Sleep well
1 Get out in Nature
2 Get out of the City as much as possible
3 Get the Sun and fresh air
4 Keep in touch with good friends and family
5 Eliminate the sh*t from your life
2 Get out of the City as much as possible
3 Get the Sun and fresh air
4 Keep in touch with good friends and family
5 Eliminate the sh*t from your life
