Fitness Methods

Fast & Useful Mental Solution Stimulators

New Method for Achieving All-Round Good Fitness:

To reach basic health, young people need to keep moving towards at least 2-3 hours of exercise per day, and adults need to keep moving towards:

• at least 150 minutes of moderate intensity exercise per week (150 - 300 minutes per week, or 30-60 minutes 5 times per week)

• or at least 75 minutes of vigorous exercise per week (75 - 150 minutes per week, or 15-30 minutes, 5 times per week; really safely please)

• plus muscular exercise 2-3 times a week

  • avoiding exercise near bedtime/ not exercising after 8pm

  • warming up before exercise (e.g. gradual exercise)

  • cooling down after exercise (e.g. stretching)

  • eating appropriately for exercise (e.g. you need to eat more complex carbohydrates around exercise to be able to feel alright, because you’re expending more energy so you need more healthy energy intake)

• most people also add body shaping and weight loss goals to the above, which makes the types of exercise they do not be close enough to exercise for health (and wellbeing).

I’ve been trying to achieve the above on and off for decades, and it’s not easy.

I think I created a new method that makes it way, way, way easier to achieve 30 to 60 minutes of exercise most days, and to include body shaping exercises in this:

New Method for Achieving All-Round Good Fitness:

Can you achieve the 1 to 1000 Ultimate Health and Fitness Exercise Method?

This method makes it a lot easier to achieve the > 30-60 minutes of exercise needed each day.

The method goes like this: Do you think you can achieve 1000, 999, 998, 997 to 1 repetitions of any mix of exercises by the last day of this year, where you usually have five active days per week and two easy days.

And if not this, the challenge is, by when do you think you can achieve these? For example, Level 1 could be by July next year, Level 2 could be July to December the year after, Level 3 could be January to December, and so on. So Goal 1 is 12 months, if you fail this, then Goal 2 is 12+_ months, and so on.

And the platinum challenge is whether you can achieve all of the numbers from 1000 to 1 before the last day of this year…

You have achieved Fitness (and probably at least 20 life long body goals) if you can achieve it

If you’re going for the platinum challenge, because there are 365 days in the year, this means to try to complete four numbers between 1000 for five days per week (e.g. 1+2+3+4… or 501+502+503), and then tick these numbers off from your 1000 to 1 challenge. And you can share a number over several days.

So, the challenge is: can you achieve 1000 to 1 exercise repetitions (most will be small, and your body shape, toning and fitness will increase with practice) by the last day of the year? And if not then, within Goal 2/3/4/5?

And if not this, what is your next goal for when you think you can achieve Fitness Level 1 (year 1)

The 1000 to 1 repetitions is harder to achieve than you think,

so here is an easier way to make 30-60 minutes of exercise a day (including body shaping exercises) easier:

You don’t need to do it this way, but if you’re going for the platinum fitness challenge by December 31st, this is the best way to achieve it… And to tick off one number, you can complete any mix of exercise repetitions over any number of days, just to reach it. And it makes sense if they are smaller repetitions, mixed with some large ones.

Challenge #1 is to do 800 to 1000 repetitions by the last day of the year, and if too hard, then by the 2nd/3rd/4th/5th fitness goal (and you can do 5 or 10 or 20 or more numbers in a day if you would like)

Challenge #2 is to do 700 to 800 repetitions by the last day of the year, if can’t do that, then the 2nd/3rd/4th fitness goal from day it’s too hard.

Challenge #3 is to do 600 to 700 repetitions by the last day of the year (or the 2nd/3rd/4th/5th fitness goal)

Challenge #4 is to 500 to 600 repetitions by the last day of the year (or the 2nd/3rd/4th/5th fitness goal)

Challenge #5 is to 400 to 500 repetitions by the last day of the year, and if too hard, then the 2nd/3rd/4th/5th fitness goal from when it’s too hard (and you can do 5 or 10 or 20 or more numbers in a day if you would like)

Challenge #6 is to 200 to 400 repetitions by the last day of the year (or the 2nd/3rd/4th/5th fitness goal)

And The Platinum Solution is to 1 to 200 repetitions by the last day of the year (or within 12 months)

To achieve this, you will need to try for two or more per active day (e.g. 701, 702), most likely through lots of small repetitions until get fitter, and you can either try for 800 to 1000 next year (and this year try for 30 minutes) or add an extra 12 months from day get stuck, so the platinum exercise level stays open to you.

The good news is, to achieve a number (e.g. 900), you can mix any type of exercise repetitions you would like within the number (e.g. within the 900). For example, you might do 510 repetitions of an easier exercise, 260 of another easier exercise, 90 of another easier exercise, 20 repetitions of a body shaping exercise, 20 repetitions of a body shaping exercise- so 510+260+90+20+20=900. It makes a lot of sense to do a lot of repetitions of easier exercises (e.g. micro exercises) and mix it with a few body shaping exercises. Because there are 365 days in a year, if you want to achieve one of the larger challenges.

So the best way to do this is to try for larger numbers on the two more active days, and to try for smaller numbers (or skip) for the two less active days.

>And to remember that your health and fitness will keep improving, so that by the end of the year, the larger numbers will be easier to achieve.

At the same time, to achieve the above, you need to remember that the larger repetitions are harder, so if you want to achieve the platinum challenge, you need to go for an average of 20 numbers per week (so, an average of three per day).

What are things you might fill a 1000+999+998 day with (or a 501+502+503 active day)? These are a lot of repetitions, so you would need to focus on micro-exercises like mini-pulses and stretches where you do 7 gentle bounces within one stretch, and 10 stretches. If you are fitter, you could definitely include 10s of harder exercises in there, but to be careful to not overdo it… you will get healthier with each month until the end of the year, and you have the end of the year to achieve the harder ones.

And that the overall goal is actually to help you achieve 30 minutes of strength and aerobic exercise, in a way easier way. Together with mixing the types of exercises you do so that you achieve a good variety of fitness goals (and if you want to do exercises for your body type, you can easily include a few or more these). But where the most important goal is actually the 30 recommended minutes, 5 days per week (and you can do easy exercises on the rest days, e.g. 1 stretch (or potentially 100 micro-stretches, where you do 10 gentle bounces within 10 stretches, or some other gentle exercise).

And if you ever need to stop, please don’t push yourself… you’re supposed to gradually build up your fitness, and to act in ways that protect your health risks. If you get injured, you then can’t exercise for a week.

And to also avoid pushing yourself too hard… it takes time for your body to build up muscle, to build up cardio capacity, to build up aerobic ability. You will feel tired after the %s growing up to 100%, so to pace yourself/ manage your weekly energy level well, and strongly predict your expected energy levels the next day- and the next week- when doing more intense or larger amounts of exercise.

So please treat your body well at the same time and be aware of and please respect your personal limits and boundaries.

Challenge accepted?

The idea with this is to get so fit and healthy that it becomes easy to get to

• 30 to 45 minutes, 5 days of the week, for the types of exercises that you need and want to do

• and on the other 2 days, recovery exercises like 200 micro-stretches where you do 10 gentle bounces within 20 stretches, or some other gentle exercise)

• however- don’t overdo it… you’ll get there at the right time and not before that :)

• if you want to, you can also gradually get really fit at the types of exercise that shape your unique body the best, or gradually become fit enough to regularly do 20+ of whatever exercises you think are the best for your health, well-being, or personal wants and needs.

• however, to start off with exercises that are easier to do and that feel good… I’ve only been going for repetitions so far of exercises I find easier to do

  1. to avoid forcing the best exercises for your body until you’re really ready… you will exercise for months rather than days if you practice with exercises that you enjoy first

  2. avoid overdoing it and be careful to prevent strong muscle pains the next several days

• eat right while doing this- e.g. you will probably need more healthy carbs if you are expending more energy… if you want to lose weight, it is intensely important that you do it gradually, or you will just regain the weight and feel terrible while losing weight (and then regaining it)

Challenge accepted?

I will definitely be trying this challenge and trying to get to 30 minutes, even if it takes a long time to reach... 15-30 minutes is a really good starting place and then I’ll build up. I’m really excited about this method, it makes 30 minutes way easier to do…

The Best Idea… Read This:

Fast & Useful Mental Solution Stimulators

Do you know what the best idea ever is, that should be rolled out to absolutely everything? When you go to some supermarkets, have you ever experienced self-service checkouts that had a step at the end of the checkout process where you could donate e.g. $1, $2 or $4 to a choice of several charities?

So if you have 200 shoppers in 1 day who each make a $2 donation (because it’s so, so easy, and if the pictures and descriptions are good, it’s satisfying for shoppers too), the supermarket raises $400 in just 1 day, or $2800 in just one week. How good is this?… And if supermarkets or shops choose 4 most needed or neglected charities that customers can choose from per week, this is even more fantastic.

And it’s so easy to do… You don’t need to take out your wallet, and your checkout already says e.g. $87, so what is $2- more? It’s so, so, so easy to donate $1 or $2… And if you have a choice of between 4 charities and $1, $2, $4 or $10, you will probably choose $2 and it’s interesting, satisfying and feels great afterwards as well.

But how would you do this and not be marked as a development person? What would be the way to safely and ethically do this?

If you were a supermarket or business, what 4 charities would you choose this month if you were to do this? I would have 10 charity options per month with a focus on neglected or most needed charities, and rotate 4 around each week. And to have a really, really, really good 4 or 5 sales sentences for each neglected, urgent or most needed charity.

There are so many charities- who would you add? Would you choose international or local charities? Would you choose less well known charities?

However, I get the feeling that this would only succeed if it was via self serve checkouts… Am I wrong? For example, when a cashier asks me for $1, I feel pressured and don’t want to, but when it’s my choice, if you’ve already spent $87, what is $1? It’s so easy.

Thoughts

I spent a really long time studying the Myers Briggs Type Theory and thinking about ways it could be used to optimise different types of people’s lives…

After about ten years of on and off thinking about it, I think that the Myers Briggs Types are not accurate... However, at the same time, I think that they are really, really useful, because they make the idea of tolerance for people’s natural lifestyle preferences really easy to understand (e.g. Se, Si, Ne, Ni), and because they emphasise the idea of each person having different strengths and weaknesses and the importance of groups overcoming these.

Hard to Understand Needs

I’m the first to admit that needs are really confusing. Our bodies evolved over a long time, and sometimes are a bit backwards in comparison to our minds.

I wanted to find ways to understand hard to understand needs better, and to find ethical methods to keep moving these forward.

The Sustainable Development Goals

Since 2000, the UN has been creating world development goals. The Sustainable Development Goals were created in 2015, based on the votes of millions of UN voters all over the world. This topic will help to simplify how to understand the Sustainable Development Goals in more detail.

Climate Change

With the past 1.5 degree temperature (increase over the past 50 years), climate change disasters increased by 5x and the worldwide financial costs of climate change disasters increased by 7x. Climate change is one of the most important development goals, but it is also one of the hardest to problem % solve, because of the complexity in how implementations affects people.

Sustainability Goals

When I first started learning about sustainability goals, resource sustainability goals, and environmental needs, it was really overwhelming- there seemed to be hundreds of interconnected areas literally dependent on each other. I therefore created a number of “quick guides” to help you quickly understand the most important goals and methods.

Understanding Sustainability Areas More Easily

In the past month or so, I started going more into depth in the 50 or so environmental sustainability areas and have been searching for ways to integrate it with climate change.

Environmental sustainability is a bit overwhelming when you first start to learn about it- there are a huge number of areas that need solutions and a lot of these areas are really important (there are at least 20 suggestions in here).

So the next several pages are ways to quickly understand a large number of the most important parts within these.

How to Quickly Overview the 50+ Environmental & Climate Change Goals & Areas

Fast & Useful Mental Solution Stimulators - Two hours per week

We know we need to figure out the environmental and climate change areas soon, because the world is running out of time, but have you ever tried to learn the 50+ environmental and climate change specialties?

They’re all intertwined, they go hugely in-depth, and there are so many specialist areas. So how do we figure out the priorities, methods and goals, and how do we apply them on an individual, societal and governmental level?

I created this guide to help you quickly get through the 50+ environmental and climate change knowledge areas, to help you figure out priorities quickly (or at least 100x more quickly than the usual way) and to help with finding prioritized methods, as well as starting points to find and understand some of the most important parts in more depth if you are interested.

Click on the button below and scroll to the bottom of the page to find an overall summary of the Goals, Priorities and Methods so far, or have a look at the quick-start solution stimulator summaries for 12 overall categories on the left.

Climate Change

One way to make the climate change and environmental areas much easier to approach is the 1 or 2 hours per week plus 1 to 10 topics unblockers method. There are 8 billion people, 195 governments and countless organisations, who are all supposed to learn climate change and environmental habits. Therefore, if you advocate for all 8 billion people to do 1 hour+ per week (or 10 or 15 minutes for people who don’t care about climate change) on

• climate change research and %s of solutions for their industry and an industry of choice,

• for their own and surrounding people’s change solutions,

• on climate change solution stimulators for big picture stuck areas (e.g. costs of rollouts),

the world might actually be able to solve climate change & environmental priorities like food security, resource sustainability, air pollution, animal rights.

Climate Change Information

One way to make the climate change and environmental areas much easier to approach is the 1 or 2 hours per week plus 1 to 10 topics unblockers method. There are 8 billion people, 195 governments and countless organisations, who are all supposed to learn climate change and environmental habits. Therefore, if you advocate for all 8 billion people to do 1 hour+ per week (or 10 or 15 minutes for people who don’t care about climate change) on

• climate change research and %s of solutions for their industry and an industry of choice,

• for their own and surrounding people’s change solutions,

• on climate change solution stimulators for big picture stuck areas (e.g. costs of rollouts),

the world might actually be able to solve climate change & environmental priorities like food security, resource sustainability, air pollution, animal rights.

I need to write these: