Sporty Life - HackMD

## Sporty Life <br> #### 06 Justin/12 Michael/ #### 13 Jackson/ 14 Neil/ 16 Annie ---  ## Outline <hr> 1. Training 2. Diet 3. Sleep --- ## Weight training ![](https://cw1.tw/CW/images/article/201608/article-57ad8f790205d.jpg) ---- ## Have faster muscle protein synthesis (MSP) #### パワー！！！ ---- ### Squat ![](https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/fitness-model-booty-bottom-athlete-profile-side-royalty-free-image-1585639575.jpg?crop=0.668xw:1.00xh;0.167xw,0&resize=640:*) ---- ### 500kg Deadlift ![](https://www.101newsmedia.com/img/2016/07/12/16077075405x979.jpg) ---- ### Pull a plane ![](https://i0.wp.com/china507.com/wp-content/uploads/2017/01/0120nbe33.jpg?w=700&ssl=1) ---- ## Aerobic exercise ![](https://www.peeta.tw/wp-content/uploads/2018/12/running-1705716_1280.jpg) ---- ### Increase your stamina, fitness and strength --- ## Design your training program #### from frequency ---- ## 1-2 times/week #### Full body/Full body ---- ## 2-3 times/week #### Upper body/Lower body ---- ## 3-4 times/week #### Push/Pull/Lower body/Upper body ---- ## 4-5 times/week #### Push/Pull/Leg/Something you like ---- ## 6+ times/week #### Man, who hurt you ---- ## Training ---  ## Diet ----  ## Only Exercise ## v.s. ## Only Diet? note: Losing weight by only exercising is harder than you think, you may gain weight cause doing sports increase appetite ----  ## Purpose? <hr> - Fat Loss - Caloric deficit - Muscle Gain - Caloric Surplus ----  ## Calorie Calculation <hr> - 4 kcal/g **Carbonhydrate** - 4 kcal/g **Protein** - 9 kcal/g **Fat** ----  ## Habits <hr> - Calculate Calories ate in - Take Whole Food - Less Sweet, Fried, manufatured food - At least weight(kg)X30 ml water/day ---- ### Choose the one you are able to persist ![](https://i.imgur.com/uJY8KIm.png) note: The origin of word "diet" is "a way of life" It is a long term target, we don't have to insist on something you are not able to keep it. e.g. 80% in control 20% others --- ## What you should eat? ---- ## Eat whole food ![](https://zenfoods.com/wp-content/uploads/2020/02/whole-foods-img.jpg) ----  ## Calories Weight(kg) * 30 (kcal/day) <hr> * 40% -- **Carbohydrate** * 30% -- **Protein** * 30% -- **Fat** ----  ## No Junk Food * Reduce fat loss efficiency * Proinflammatory ---  ## Sleep ---- Early Bird or Night Owl? ![](https://lbhspawprint.com/wp-content/uploads/2021/02/Early-Birds-and-Night-Owls-768x401-1.jpg) ### Consistency Matters  note: Let me ask you a question. Which is healthier? Early birds or night owls? It is a common myth about sleep. We have been taught that sleeping late is bad for our body. And I believe all of us have been through some bad days because sleeping too late last night. But it's not really the reason. According to the latest science researches, the timing of sleep doesn't really matter. Instead, consistency matters. It would be healthy as long as you sleep at the same time. So, pick a time that fits your schedule and insist it EVERYDAY, including weekends. ---- Sleep 6~8 hours at regular time ![](https://i.imgur.com/6qZnIJ5.png =x550) note: The next question is how much sleep you need? It depends on everyone's body, but normally 6 to 8 hours is a good choice. As you can see in the picture, it's an App I use to track my sleep time. My sleep schedule is from 11:30 to 7:00, and I have kept it for 27 days now. Well, on the records. :) Because you need to keep the schedule everyday, I recommend to set the wake up time at the earliest time in the week you need to get up. For example, I set to 7:00 because I have P.E. class at 8:00 on Friday. When you keep it steady, you feel your body in a very good status and energetic. ---- Use blindfold and earplugs to improve sleep quality ![](https://hackmd.io/_uploads/HJlRj6D43.png) note: The last tip is using blindfold and earplugs to improve the quality of sleep. Sleep quality is critical factor to your health, but is not so easy to control. However, we can still use some tools like blindfold and earplugs to improve it. Don't underestimate those little stuffs. ---- ![](https://i.imgur.com/K5SUGx5.jpg =x500) note: I have been using it for one month and it really helps a lot! I feel more energetic when I wake up. So why not start using it today? By sleeping in a consistent, enough, and quality time, you will be much more happier and make yourself in a better state. --- ## Conclusion * Eating * Sleeping * Training Make it part of your life and ENJOY it!