Ngibhale ngezansi kwe-3 izinto ezibaluleke kakhulu (ngokulandelana kokubaluleka) engikholwa ukuthi ziyadingeka ukuze kuqalwe kabusha ngempumelelo, ngaphandle kokuhlala nesihogo kude ne-TV ne-intanethi…
I-1.) Ukulala - Ukulala kumane nje kwenza yonke inqubo ibe lula futhi ihambe ngokushesha okukhulu. Kuyasiza konke kufaka phakathi imizwa yakho, ukuqwashisa, ukusebenza kobuchopho kanye nephrofayili yehomoni. Awufuni ukuba kumodi yokuhoxa kanye nokuntuleka kwemodi yokulala… kuzokwenza intombazane eyeyindathane ye-PMS ibukeke njenge-zombie eqondiswe kakhulu uma iqhathaniswa nawe. Kungcono ukulala ngesikhathi ngokuhambisana nesigqi sakho semvelo se-circadian. Indawo emnyama ngokuphelele engenakho ukukhanyiswa noma kuphi ilungile ukulingisa ukulungiswa komhume. Izinto ezimbi kakhulu ze-2 ezilimaza ikhwalithi yomuntu yokulala yilezi, ubuqagele, i-TV ne-inthanethi ebusuku kakhulu. Lokhu kuhlobene nokukhohlisa ubuchopho bakho ngokukhanyisa nangesisusa sokufakelwa bese ukukhohlisa ucabange ukuthi kusekuseni nesikhathi sokuphaphama. Kungcono ukungena ohlelweni lokulala ngasikhathi sinye futhi uvuke ngasikhathi sinye nsuku zonke. Konke kukho konke lokhu kuzokwenza ube ngumuntu okhiqiza kakhulu. Abanye abantu bathola ukuthi ukuthatha izikhala phakathi nosuku kungonakalisa ikhwalithi yabo yokulala ebusuku, kepha benze okungcono kakhulu kuwe… vele ungaweli ku-“Ukungalali ngokwanele, kumele kuqoqe amanani amaningi we-caffeine ukuze asebenze” imodi.
"Anginalo idizayini, ithuba liwumbono wami."
-I-Samurai Code of Honor
2.) Ukudla - Ngizamile ukudla okuningi (I-Carnivorous zero-carb, i-vegan, i-carb ephezulu / amafutha aphansi, njll. Njll) futhi ngathola engikuchaza ngezansi ukuthi iyikhono kunabo bonke, hhayi kuphela ukuhlinzeka ngophethiloli ukuzivocavoca umzimba kepha ukuhlala ubukhali nokugcina isisindo somzimba esinciphile kakhulu. Ukusika noma iyiphi i-macro noma i-micronutrient kuzogcina kudala izinkinga kubantu abaningi kungekudala. Ngikhetha ukudla amafutha angama-33% / ama-33% amaprotheni / ama-33% ama-carbohydrate. Ngokuqinisekile awufuni ukuzitika ngokudla okungenamsoco ngesikhathi uqala kabusha ngoba kuzokwandisa kakhulu amathuba akho okubuyela emuva. Ukudla okusondelene nalokhu okubalulwe ngezansi kuhle ekuphatheni izifiso nokugcina amandla angaguquki…
Yidla - Inyama, inhlanzi, amaqanda, izilimo eziyizigaxa ezinesitashi, izithelo, imifino
Gwema - Izinhlamvu, ubisi, amafutha acwengekile, ushukela
Izithasiselo - Vitamin D & Fish Oil
"Ekuphishekeleni ubuhle, akunamkhawulo."
3.) Ukuzivocavoca umzimba - Cishe noma yiluphi uhlobo lokuzivocavoca lungcono kunalutho. Inhlanganisela enhle yokuqeqeshwa kwe-cardio / izinsimbi / ukuguquguquka okungcono kakhulu. Ukuzivocavoca okuhle kwe-cardio kufaka phakathi ukuhamba, ukugijima, ukugijima, ukuhamba ngebhayisikili, ukubhukuda, njll. Ukuzivocavoca okuyisisekelo okuyisisekelo okuhlanganisa imisipha kakhulu futhi kuyashukumisa kakhulu. Igama elithi 'ukusebenza kahle' liza engqondweni lapho uchaza lokhu. Ukuzivocavoca okufana ne-squats, ukubulawa kwabantu, imigqa, ukuhlanza nemishini, ukudonsa phezulu, kanye nokudipha kuphakeme kakhulu kunanoma iyiphi i-arsenal yokuzivocavoca. Imvelo kamama ibingakhathaleli kangako ngokuthi kungaki ukukhahlela okungatheni ongakwenza. Izikimu ezisebenzayo nezidumile zokufaka zifaka phakathi i-5 × 5, 4 × 6, ne-3 × 8-10. Linga ngokwakho bese uthola ukuthi yini okukusebenzela kangcono. Noma ngabe yini oyenzayo, ngicela ungabi elinye lalawo mathuluzi ahlala embongolweni unyaka wonke bese ushaya indawo yokuzivocavoca ngaphambi kwehlobo ukuze "aqashe izibhamu zakhe" ngomzamo wokuthola ukunakwa okuqhamuka kude nezitimela zasolwandle. Lolu hlobo lokuqeqeshwa luqinisa nje ukusebenza kwe-beta-male. Nginabantu engibasebenzelayo be-bar monger abaphuza futhi ababhemayo, abaphumile esimweni, futhi abakaze banyathele indawo yokuzivocavoca empilweni yabo, kepha baheha abesifazane abaningi kakhulu kunabathandi be "gun show" abaseduze kwama-curl racks. Ungadli kahle futhi uzivocavoca ukuze uhehe abesifazane. Zenzele wena nempilo yakho. Umzimba omuhle ngumkhiqizo wokuqina ngokomzimba. Akufanele kube umgomo oyinhloko, ukumelana nokushaya ngamandla kufanele kube njalo. Noma yikuphi futhi konke ukumelana kufanele kuphulwe, futhi lokho kufaka nokulutha kwakho kwe-porn.
"Impilo inzima, ungathambile."
-TL Bosiljevac
”I-Iron iyisidambisigazi esihle kunazo zonke engake ngasithola. Ayikho enye indlela engcono yokulwa nobuthakathaka kunamandla. Lapho ingqondo nomzimba sekuvuselwe emandleni abo eqiniso, akunakwenzeka ukubuyela emuva.
I-Iron ayikaze iqambe amanga kuwe. Ungahamba ngaphandle ulalele zonke izinhlobo zokukhuluma, utshelwe ukuthi ungunkulunkulu noma umphelelisi ophelele. I-Iron izohlala ikushaya into yangempela. I-Iron iyiphuzu elihle kakhulu lesethenjwa, umnikeli wokubuka owazi konke. Njalo lapho kufana nebhakhoni kulayini omnyama.
Ngithole i-Iron njengomngane wami omkhulu. Akusobala kimi, akaze kugijime. Abangani bangahle bahambe. Kodwa amaphawundi angamakhulu amabili ahlala engamakhilogremu angamakhulu amabili. ”
-Henry Rollins
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