Try to fall asleep before 12 o'clock, sleep for 7 hours, get up at 7 o'clock in the morning, go for a walk, and let the body's circulation move.Īlthough we are not plants and do not perform photosynthesis, we still need to bask in the sun more to absorb the energy of the sun, drive away the cold air in winter, and warm up the body. According to the changes of the four seasons, the Yellow Emperor's Canon of Internal Medicine teaches us how to maintain health in accordance with nature, and shares 3 spring maintenance tips: In addition to planning for the whole year, spring is the key to a year's health!Ĭhen Zhijia, director of Yafeng Weixin Traditional Chinese Medicine Clinic, said that in order to lay the foundation for a whole year of health, it is recommended to go to bed early and get up early, get more sun exposure, wear loose clothes without tying up hair, live slowly and laugh, and press Hegu and Taichong points, and with eating asparagus, drinking schisandra tea and rose tea, it can help nourish the liver and improve blood circulation.Ĭhen Zhijia pointed out in the Facebook fan page "Chinese Medicine Physician Chen Zhijia" that in winter, the body's qi and blood are hidden deep in the body, and in spring these qi and blood should grow out to nourish and protect our body. As the saying goes, "the plan of a year lies in spring". I'll keep trying to add more as I see them.Traditional Chinese medicine practitioners said that to lay the foundation for a whole year of health, it is recommended to make rose tea, which can help clear the liver qi and improve the body's blood circulation. Overall: SIMPLE layout/plan, tells me exactly what to do & how much, focus on strength building using a combination of weights & bodyweight, beginner-intermediate, don't care about fast gains/results, something 8-12 weeks or longer if possible (longer the better).ĮDIT: For others that may read this post later looking for help/new recs, I've compiled most of the answers in a manner that would've been helpful for me as a lurker :). Low-impact cardio is perfectly fine, just no high-intensity cardio or HIIT style. Looking for a guide to tell me which body part to focus on, which exercises, sets/reps. Not HIIT focused or have it as a minimum if it is in there.Ī gym-based fitness guide for women: When I join a gym again (In August - after I'm done w/ grad school due to cost) I would like to fully get back to lifting. Strength-based workout focused and can include bodyweight. Unrealistic to keep attempting this if I plan to stay consistent with working out, therefore am avoiding these types of workouts.Ī home-based fitness guide for women: I have access to my apartment gym which has dumbbells, resistance bands, and a cable machine. When I attempt HIIT workouts I get light-headed, get close to passing out, and develop hives. I do not enjoy HIIT-based workouts whatsoever and I also cannot physically do them since I have a kidney disease and my kidney doc told me to avoid HIIT & Cross Fit type workouts because of the focus on a fast heartbeat and overload of high-intensity. The biggest difficulty that I'm running into most is that many are HIIT-based workouts. I've checked out a few guides based on posts from here and most are good but not exactly quite what I'm looking for. I've been looking around and lurking on Reddit posts but it's VERY overwhelming with the amount fitness women and people out there and guides. It's also been about 4 years since I've consistently worked out so I've realized that I need to start from the basics again. I recently retried one of Lais De Leon's challenges through her app but it's expensive & I felt that it was a bit too much and unrealistic for a single gym sesh. I feel like a badass when lifting and feeling like a badass is what motivates me to work out. These were all strength-based and I loved that. I also liked knowing that I was closer to the finish line and had a sense of accomplishment when completing plans/challenges. When I was 17-19, I used to follow Lais De Leon's fitness guides for at home and at the gym, and having a structured plan (what body part to work out, which exercises to do, # sets/reps) was wonderful for me as I have ADHD and it made working out much easier for me. (Don't care about scale weight as long as I'm losing fat & toning up) I'm currently 26 years old and would like to work on incorporating exercise back into my life and losing around 15-20 lbs to reduce fat while gaining muscle. I've never posted a question on Reddit before so my apologies if I do anything wrong in advance.
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