~1–2% muscle loss per week without resistance training 30% higher death risk if below 22 min movement/day only 1 missed intensity spike means degraded hormone response this isn’t about gains. it’s about survival. the bare minimum to avoid biological decay x.com/IterIntellectu… 1/

most fitness advice is maximalist nonsense. you don't need perfection. you need the minimum effective dose to avoid biological collapse. here's the movement floor below which you accept accelerated aging and hormonal castration 2/

@IterIntellectus vittorio workout routine vlog soon 👀?

@IterIntellectus Fuck

@IterIntellectus Great info. This ties in with proper nutrition as well, which you already hit last week!

@IterIntellectus man i've been slacking since mini-tulpa got born last year, gotta get back into the game

@IterIntellectus @efficiencymaxi

@IterIntellectus once the gains are visible tho you’ll never wanna stop

@IterIntellectus You’re too good to me. Thanks Vittorio, will take this to heart as I’ve started excericing regularly. After a much needed focus on my diet in the past 5 months!

@IterIntellectus bro just vibe and buy memecoins

@IterIntellectus @OriolRoda aquest fil i el que enllaça al començament

I spent three months doing practically nothing other than meditation—zero exercise. Once winter was over, I went for a run and to a bunch of yoga classes. My cardiovascular performance was excellent, and once my body got just a bit of movement, I could do many poses that regular goers struggled with. The body is a relationship with space. In principle, you don't need to do anything for it to maintain itself, but this requires a mind like a diamond. I'm not there yet and I still benefit from exercise and I need to grow a little body mass, because I’m still recovering from some lifelong issues, but the idea that one has to work out to maintain the body strikes me as dead wrong. I used to work out a lot, but it was getting me nowhere. So, I decided to understand why. It turns out that reality is complicated.

@IterIntellectus Absolute banger thread. No maximalist BS. Everything required is inside. Although one note about pain: Muscle soreness is a good signal. But persistent pain may mean you've gone too heavy, long, or too many reps. Progressive load is key. Don't brutalize your body day 1.

@IterIntellectus 1-2% muscle mass per week is INSANE

@IterIntellectus @CallMeBerzerker this goes so fucking hard

@IterIntellectus I try to do a Qi Gong routine and a quick workout in the morning. The stretching and breath work plus its like moving meditation. Helped me with a lot of aches i used to have specifically my back. That a decent diet plus no alcohol and little to no caffeine sleep like a baby.

@IterIntellectus What’s your BF%?

I do a wind down 15 minute workout each night that consists of stretching, pull ups, push ups, planks, wall sit and glute bridges. Hits every major muscle group - focus is on form rather than how many you do. I do this then track it in a project GPT to measure everything from reps to soreness. Works very well. Took me a lot of years to figure out I should be doing that instead of 15 extra minutes on some life. 40 minutes of some major lift followed by this wind down

@IterIntellectus This is my doctor