Fitness Methods

Fast & Useful Mental Solution Stimulators

To reach only 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 at least 75 minutes of vigorous exercise per week (75 - 150 minutes 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 health and wellbeing exercise.

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:

1. Try to do 100 repetitions of literally any exercise (you would probably start with a really easy exercise). If you do an exercise and can’t reach 100, then write down whatever number you reached. When you’re strengthening, you can also mix exercises up to 100.

2. Then try and do the above for 99 repetitions of literally any exercise (or write down whatever number you reach).

3. And keep going until you reach 30, 45 or 60 minutes, being really, really, really careful to not overdo it and avoid muscle pains the next several days.

4. Or if you’re really unfit, start at 20 repetitions and go to 1 (just gentle exercises at first).

5. Or start from 10 to 1, and if you can, start practicing 20 to 1, and if you can, start practicing 30 to 1, etc. And the main idea is to get fit enough to reach 30 to 60 minutes every day.

6. Or write down all the numbers you reach between 1 and 100, working up to eventually getting comfortable with all of them (but avoiding muscle soreness).

7. And to definitely watch TV or listen to music or watch a movie at the same time.

8. I invented this method about a week ago and I’m incredibly excited about it.

9. Try this for 5 days and see if it’s easier to reach 30 minutes per day (and more enjoyably- the idea is to pick gentle and easier exercises until you build up your fitness)

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

• 100 to 1 within 60 minutes, most days of the week (although probably over several days)

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

• get really fit at >>>the types of exercise that shape your body the best, and be able to do the 100 with whatever exercises are best for you

  • however, to start off with exercises that are easier to reach 100 or 20 with and that feel good… I’ve only been going for 20 to 1 so far of exercises I find easier to do

  • 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

  • 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 60 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, it makes 30 minutes way easier to do…

The Best Idea:

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?

One store could have 200 shoppers in 1 day who each make a $2 donation (because it’s so, so, so easy, and if the pictures and descriptions are good, it’s satisfying for shoppers too), the supermarket raises $400 in donations in just 1 day, and $2800 in just 1 week. This would help a lot of humanitarian organizations a lot.

How good is this?… And if supermarkets or shops choose 4 most needed or more 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 or $4- more? It’s nothing, and it’s so, so easy to donate $2… And if you can choose between 4 charities, it’s satisfying and interesting too.

If you were a supermarket or business, what 4 charities would you choose this month if you were to do this? I would have 16 charities per month with a focus on neglected or most needed charities, and rotate 4 around each week. And to have a 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 charities or 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 $2, I feel pressured, but when it’s my choice, if you’ve already spent $87, what is $2? 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 MBTI is not accurate. But at the same time, I think it is extremely useful, because it makes the idea of tolerance for people’s natural lifestyle preferences really easy to understand (e.g. Se, Si, Ne, Ni), and because it emphasises the ideas of each person having different strengths and weaknesses and the importance of group 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 Faster

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

Sustainability is a bit overwhelming when you first start to learn about it- it seems 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)

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 and methods quickly (or at least 100x more quickly than the usual way) and to help you find prioritised methods, as well as understanding 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: