We are neither professional athletes, nor is our whole life just about fitness. We are occult practitioners of various traditions and consider a healthy, strong body as part of a holistic approach to a fulfilling spiritual life. This may not be for everyone - and it doesn't have to - but maybe some of you can relate to it. We present you an approach based on which we have achieved good results by ourselves. No more and no less. If you want to talk to competitive bodybuilders about the perfect steroid stack and how many grams of salt you are allowed to eat one week before performing on stage, then please visit a fitness forum. We and associated practitioners are not generally abstinent people, when it comes to the use of specific foods or intoxicants. That said, there is still many associates who live a very hermetic, pure and controlled spiritual life.
Social media has fucked our heads. It seems like the world consists only of super beautiful, super muscular and - above all - super happy people. A well-known author once suggested that the truly spiritual man should not hide himself from the circumstances of the time he lives in. Rather, he should face up to its challenges and adopt its means to dominate it on the profane, physical layer while still striving for spiritual knowledge and growth. So, from our point of view we would advise you to take part in this everlasting social competition in order to become someone, who is able to keep up to his ignorant environment in all aspects of life.
Will and Discipline
Most of the people we know secretly dream of a beautiful, strong body. Only a few manage to realize this dream. Why does it fail? Signing up in a gym by an emotional impulse and ordering expensive supplements in glittery packaging is easy and makes you feel good. But transforming your body is a super-long-term project that demands extreme discipline and a very strong will, day after day, week after week and month after month. Most people fall back after a few weeks in the usual rut of excuses, bad diet and laziness. Do not shame yourself and base your lack of discipline on a high workload, family responsibilities or other cheap excuses. There are people who work 60 hours up the week, have children and still find the time to train every day. If you really want it, you will find a way. Becoming your ideal also means to do whatever is necessary, at every level of meaning in a human existence.
Many people already fail when asked what they really want to achieve with their workout routine. Do you want to gain weight? Do you want to lose weight? Do you want a slim, defined body or rather bulky mass? Interpolate with your considerations that you are highly likely - as most of us - to have at best a mediocre genetics and set yourself realistic goals. If you are currently very overweight, you will not look like Schwarzenegger in the 80's within a year. Remind yourself that it's about making the best of yourself and that you do not have to stand up to any direct comparison with people who have been training for years and eat neatly. Spiritual athletes face the truth. So, put your body scale on a flat, smooth surface (no carpet or anything like that) and weigh yourself after the morning toilet flush - before taking a shower and before taking anything. If it's a digital scale, weigh yourself several times to make sure it's not an ad mistake. Take your cell phone or notebook and insert a document in which you write down the date and weight. I would also recommend you to buy a girth tape (about 5-10 € at Amazon) and document the sizes of your stomach, upper arms, chest and thighs. Then stand in front of a mirror and take pictures of you in underwear, this is important to visually check progress, stagnation or regression. In the future, you will carry out the described routine once a week, always on the same day of the week and at the same time of the day.
Basal metabolic Rate and active metabolic Rate No matter if you want to gain or lose weight. It is important to know your basal metabolic rate (BMR), which is the number of calories required to keep your body functioning at rest. This basal metabolic rate is then multiplied with a coefficient, that pictures your physical activity level (PAL). Because obviously a construction worker has a higher energy requirement than a office clerk. It would of course make sense to think about purchasing a fitness tracker with an optical pulse sensor to determine your actual calorie consumption in real time. However, based on our experience, we can assure you that you will succeed using the well known Mifflin-St.Jeor-Formula below. I am using a good fitness tracker for years now and also benchmarked it’s performance with a professional lactate test - in sum, the determination of the energy demand through the formula is fine and gives me almost the same results as the tracker.
So here we go .. Calculate your BMR:
10 * [body weight in kilograms] + 6,25 * [height in centimeters] – 5 * [age in years] + s
s for Men is: 5 s for Women is: -161 You now simply have to multiplicate the result of your BMR calculation with one of the following PAL-Factors: 0,95 sleeping all day (no relevant for us, as we do not are in coma) 1,2 exclusively sit and lie, e.g. people in retirement home 1,4–1,5 almost exclusively sitting, little leisure activities e.g. office worker and couch potato 1,6–1,7 mostly sitting, with additional standing / walking activities e.g. motorists, students, laboratory workers 1,8–1,9 predominantly standing / walking activities e.g. vendors, waiters, craftsmen, housewife / houseman
2,0–2,4 physically strenuous occupational activities e.g. Miners, farmers, forest workers, high-performance athletes Got it? BMR x PAL = total calorie requirement in kcal per day. Be honest with yourself and in case of doubt prefer to be at your disadvantage. With this calculation stands and falls the success of your body transformation. Is everything already too complicated for you? You thought it would be easier? Congratulations, you are an absolute average person. To all the others: stay tuned, now we continue with the topic of nutrition. Nutrition You have to decide at the latest now, whether you want to gain weight or lose weight. In any case, we advise you to do a moderate (!) calorie surplus or a moderate (!) calorie deficit. I have achieved good results with about 300kcal in both directions. So so add or subtract 300kcal to/from the total calorie requirement in kcal per day, as as calculated in the last paragraph. Now you have to get an App to track everything you eat, anytime, anywhere. I have been using the free standard version of the App “My Fitness Pal” for years and i strongly recommend for you to use it too. All processed foods have a barcode on the back of the packaging. Everything you are going to eat from now on has to be documented with the help of this barcode in the App. Unprocessed foods such as e.g. potatoes or rice can be registered through the food search function. Yes, that's a major change for now. Away from "I can eat anything and tell myself it's healthy" to "I have to choose my food carefully and document my consumption".I would like to emphasize once again that there are people who work extremely hard, have family and manage to eat on point anyway. If you believe your life circumstances do not allow it, then you are just too lazy. Explaining in detail how Mealprep works, would go beyond the scope of this article, I recommend to find a solution yourself. But let's talk about the right nutrient composition. Whether you want to gain weight or lose weight, you should follow a few basic rules: 1. Per kilogram of body weight, you should eat 1.5-2 grams of protein per day, preferably from food and not from protein shakes. 2. Men should take about 100 grams of fats, women about 80 grams. Please use google to find out which fats you should consume. 3. Fill up the remaining calories with carbs, I would advise you to eat long-chain carbohydrates only, as you find them in whole grain products. Important rule of thumb: the higher your body fat percentage, the fewer carbohydrates you should consume. And vice versa. Workout I do not know what level of fitness you currently are, but I would advise you not to become overconfident. Most people who want to workout five times a week right at the beginning do not last that for more than a few weeks or months. I recommend a push-and-pull training plan that includes three sessions a week. With the presented system, I have achieved good results in both calorie surplus during the winter and in diet during the year. Of course, you should modify and change your system every three to four months, as your body gets used to it and stagnation creeps in slowly. At this point, once again, the benefits of a fitness tracker must be pointed out, because on training days your energy requirement is of course higher and with the real-time tracking you can optimize your diet every day. But as I said, I have the experience that it works without quite well. You'll find masses of good videos on YouTube that explain each technique in detail. Of course, it would still make sense to be given an introduction by a coach at your local gym as a total beginner. Just like you should document your weight and your body size, you should also document your performance. I prefer to use the phone. I have a note for each training day and i am documenting my performance during each session - of course, with the aim of constantly increasing my performance. DAY 1 - PUSH (CHEST/SHOULDER/TRICEPS/ABS) Bench Press: 5 Sets x 5 Reps Dumbbell Flys: 4 Sets x 8 Reps Overhead Press: 5 Sets x 5 Reps Lateral Raise: 4 Sets x 8 Reps Cable Tricep Pushdowns: 4 Sets x 8 Reps EZ Overhead Tricep Extension: 4 Sets x 8 Reps Cable Crunch: 4 Sets x 20 Reps DAY 2 - LEGS (LEGS/ABS) Squats: 5 Sets x 5 Reps Stiff-Leg Deadlifts: 5 Sets x 5 Reps Dumbbell Lunges: 4 Sets x 8 Reps Push Crunch: 4 Sets x 20 Reps DAY 3 - PULL (BACK/BICEPS/ABS) Deadlifts: 5 Sets x 5 Reps Rear Pull-Downs: 5 Sets x 5 Reps Front Pull-Downs: 5 Sets x 5 Reps Barbell Rowing: 4 Sets x 8 Reps Dumbbell Biceps Curls: 5 Sets x 5 Reps Hammercurls: 4 Sets x 8 Reps Side Planks: 4 Sets x 8 Reps Summary
If you stick to everything we advise you, you will achieve visible results within weeks. You will see that the discipline developing here affects all other areas of life. Your self-esteem will improve, even though most women do not care how much muscle you have. Your thoughts will become clearer, you focus more on your holistic development.
Make a decision: are you really willing to do this?
Decide: do you want to gain or lose weight?
Calculate: total calorie requirement in kcal per day
Document meticulously: body weight, range, training and diet
Do this for a long time