Focus on the health of your muscles as it is critical for overall well-being, including burning fat, living longer, improving hormonal profile, increasing energy, and reducing the risk of future sickness.
Prioritize exercise above almost everything else because of its profound influence on all other body systems, making it incredibly impactful for overall health.
Recognize skeletal muscle as the cornerstone for overall health and wellbeing, and the organ of longevity, making its cultivation paramount for a longer, healthier life.
Change your health focus from the pathology of fat to actively building, maintaining, and cultivating the health of skeletal muscle, as this is crucial for true longevity and preventing diseases.
Instead of setting goals, establish clear standards for how you intend to show up and execute in your daily life, as this approach fosters consistent action and avoids the variability of goal-setting.
Write down the specific standards you are setting for yourself to make them concrete and actionable, then commit to executing on those written standards consistently.
Acknowledge that motivation is fleeting and will come and go, so proactively plan for times when you won’t feel motivated to ensure continued action.
Understand and acknowledge your personal weaknesses and predictable patterns of going off track, then proactively plan for these challenges instead of being surprised by them.
Engage training or accountability partners who expect you to show up, as this external commitment can help you maintain consistency even when personal motivation is low.
Do not wait for motivation to appear; instead, take action even when you don’t feel like it, as this builds a habit and makes it easier to take action in the future.
Commit to one hour of movement every day to build a strong habit, become a capable and resilient human, and prove to yourself that you follow through on your commitments.
Act now to build healthy muscle mass, as this will significantly increase your resilience and capacity to handle challenges and sickness in midlife and later years.
When starting resistance training, find a modality that works for you and seek guidance from a coach or carefully curate reliable information to ensure proper form and maximize your initial response.
Begin your resistance training journey with basic bodyweight exercises such as push-ups, squats, lunges, and general body movement, as these are an effective and accessible starting point.
Incorporate practicing functional movements like squatting, getting up off the floor, and push-ups into your routine, as these are crucial for real-life capability and resilience, especially after a fall.
Integrate carrying heavy objects, such as grocery bags, and walking with them into your routine to build strength and functional capacity for everyday life.
After mastering bodyweight exercises, gradually progress your resistance training by incorporating resistance bands for home workouts, and eventually move on to using kettlebells for increased challenge.
Continuously increase the amount or intensity of your exercises over time, for example, by progressing from 10 squats to 20, to ensure ongoing challenge and improvement.
Shift your perspective from training solely for exercise to training to become better at life, focusing on actions that improve your ability to perform daily activities like carrying groceries or getting off the floor.
Understand that the only wrong approach to exercise is not doing it at all; the most important step is to simply begin.
Understand that skeletal muscle is the only organ system you have direct voluntary control over, meaning you can consciously influence its health and function through your actions.
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