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Health and well-being

Daily Movement

How to start training when you have no time and no experience

It is not a lack of willpower: your body learned to conserve energy, and the plans you find are written for someone who already trains. A guide to starting from zero, with no gym, nothing to buy and no more than four days a week.

Habethos 81 chapters
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Contents
  1. It isn't a lack of willpower
  2. 1. Why your body resists moving
  3. 2. The body that spends the day sitting
  4. 3. What your body gains when you move
  5. 4. Movement and mental health
  6. 5. The scale doesn't measure what you think
  7. 6. Posture and technique myths
  8. 7. Spot reduction does not exist
  9. 8. The embarrassment of the first day
  10. 9. Starting with excess weight: adaptations that work
  11. 10. Measure your starting point
  12. 11. Red flags: when to get checked before starting
  13. 12. Process goals, not outcome goals
  14. 13. Sets, reps and load: the minimum vocabulary
  15. 14. Minimum equipment for training at home
  16. 15. The five movement patterns
  17. 16. Strength for beginners
  18. 17. The minimum effective dose of strength
  19. 18. Cardio with judgement: zone 2 and VO₂ max
  20. 19. Walking: what is behind the 10,000 steps
  21. 20. NEAT: the movement you do not count
  22. 21. Joint mobility in ten minutes
  23. 22. Stretching: what it does and what it does not
  24. 23. Warm-up: what actually helps
  25. 24. A fifteen-minute home routine
  26. 25. Your week in two, three or four days
  27. 26. Micro-habits of physical activity
  28. 27. HIIT at home
  29. 28. Jumping rope and the Tabata method
  30. 29. Greasing the groove: strength as a skill
  31. 30. Isometrics: strength without movement
  32. 31. A park bench or a bus stop
  33. 32. Outdoors and in company
  34. 33. The squat and the bench press
  35. 34. The hip hinge and the swing
  36. 35. Calisthenics: rings and parallel bars
  37. 36. How to breathe when lifting
  38. 37. Posture in everyday life
  39. 38. Knowing when to add weight: RPE and RIR
  40. 39. The soreness that arrives two days later
  41. 40. Active rest and recovery
  42. 41. Cardio and strength: do they get in each other's way?
  43. 42. Injuries: from RICE to PEACE & LOVE
  44. 43. Coming back after a break or an injury
  45. 44. Back pain
  46. 45. When pain becomes chronic
  47. 46. Sleep: the variable that rules most
  48. 47. What happens while you sleep
  49. 48. How much protein you actually need
  50. 49. Eating better without dieting
  51. 50. Smart hydration
  52. 51. Caffeine and performance
  53. 52. Supplements: creatine and the rest
  54. 53. Sustained energy through the day
  55. 54. The best time of day to train
  56. 55. Sauna and heat: passive exercise
  57. 56. The habit loop
  58. 57. Atomic habits
  59. 58. Tiny habits
  60. 59. Discipline without depending on motivation
  61. 60. Motivation: what actually works
  62. 61. Beating procrastination
  63. 62. Mental toughness and resilience
  64. 63. Frustration tolerance
  65. 64. Voluntary discomfort
  66. 65. Travel, eating out and broken weeks
  67. 66. Training around the menstrual cycle
  68. 67. Pregnancy and postpartum
  69. 68. Pelvic floor and hypopressive exercises
  70. 69. Hormonal health across life stages
  71. 70. After forty: sarcopenia
  72. 71. Strong bones
  73. 72. Grip strength and gait speed
  74. 73. Osteoarthritis: movement as treatment
  75. 74. With hypertension, diabetes or high cholesterol
  76. 75. Cardiac rehabilitation: moving again
  77. 76. During and after cancer
  78. 77. The centenarian decathlon
  79. 78. Medicine 3.0: preventing decades earlier
  80. 79. When exercise becomes disordered
  81. The simplest plan you can sustain

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