These are my thoughts on beginning your path to happiness and fulfillment and in what order it is best to do things.
PART 1- Base Habits
If you more than mildly depressed then it is almost a certainty that your habits have fallen apart. The FIRST thing to do is to formulate
a sleep schedule(Same time sleep and rise every day ideally!) and STICK TO IT. Give yourself 10 hours of sleep a night, do not stay up! If you suffer from insomnia this can be cured by
A. Not using your bedroom for anything but sleeping(Especially TV/Computer!) B. Not using electronics or looking at screens for at least 1 hour before sleeping
C. Taking melatonin (during sleep schedule reset) D. Changing you room’s color. <=This is actually VERY important. I had my bedroom painted a deep ocean blue because it promotes sleep. If your bedroom is purple think seriously about changing it.
E. Playing the most relaxing music you can find. A good example:
F: Keep you room as dark as possible! By far the most important.
This would take several posts to go over in full but I’ll give you the need-to-know.
The essentials: 0.6-0.8 grams protein per lb of body weight. However many complex carbs you need for energy/ enhanced willpower(Bananas and Sweet Potatoes are best options. Likely around 150 grams a day)
DO NOT fear saturated fat and cholesterol. It makes testosterone!
*Cut out all processed crap, simple carbs, and sugar.
Eat as much fat as you need to feel full.
Eat as many vegetables as is comfortable, but don’t force yourself to eat a ton or you might just stop entirely (Also- nothing wrong with adding butter and cheese to veggies!)
If you are trying to lose weight do not cut more than 15 percent of calories- you will lose muscle.
If you are cutting AT ALL it is vital to lift weights as it stops muscle loss, until you lose to fast or get too thin.
If you want to gain muscle and you aren’t fat ADD CALORIES before doing anything else.
Take good quality vitamins. This deserves another post on its own, but for now I’ll say this:
take “Doc’s Best” by Dr Ron’s supplements. All the forms are the best and it covers all the big stuff except vitamin D.
Take the full 6 a day dose(Spaced out 1 every couple hours) and I PROMISE your mood will be a fourth better(Ive tried so much shit that “Placebo effect” isn’t this!
The only other supplements I think are pretty much essential for depression/ mood control would be 10 thousand IU vitamin D3, Turmeric root(SO GOOD!), and a probiotic.
(iodine as well if you are very low energy. Start SMALL if you do take it.)
Weights and Cardio. If you HAVE to pick one, do weights. In fact, start that way for the first month besides easy cardio+ trying to stand as much as possible.
Example plan- What I do right now! :
Mon/Thurs- Cardio: 20 Min HIIT(interval training). 5 min warm-up. 1 min all-out sprint. 5 min moderate pace. Then repeat. 5 min cool-down.
Weights- 1. Chest press(It’s dumbbells instead of a bar so that both arms work equally)
2. Tricep Extension(Lying) 3. Bicep Curl 4. Forearm curl
Tues/Fri- Cardio: Walk (A mile minimum)
Weights: 1. Pull downs 2. Hyperextensions 3. Dumbbell side raise 4. Neutral grip shoulder presses.
Wed/Sat- Cardio: Walk 1 mile or more.
Weights- 1. Weighted balance lunge 2. Squats 3. Calf Raise 4. Hamstring Curls
Sunday- Only cardio: At least 3 miles of walking.
^This is as simple as a weight plan gets, and it WORKS! I left the sets/reps/ and weights for the exercises out as that will depend on your goals and starting strength.
With that I’ll wrap this post up. There is some seriously powerful info here all you have to do is use it!!!