How the fuck do you get healthy? Eating habits, exercise, sleep

>>39072683
Just do one thing first then after you grow accustomed to that one thing add another thing

>>39072683
Do the same shit everyday.

I eat the exact same shit everyday. I stick to a exercise routine and keep consistent. I go to sleep at the same time everyday.

I don't know man, I feel you in a way.

I've lost about 20 pounds of fat while putting on some pounds of muscle this past year, but I haven't reached my goal weight, I still have 20 pounds to go. 20 pounds isn't alot, I should be able to lose that in 3-5 months at least, but I find it difficult to maintain a healthy diet.

I do exercise consistently, which is why I've made some progress, so at least I have that going for me. Just stick to exercising at least 5 days a week then focus on your diet, IDK tho

>>39072737
That shit gets depressing. Eating grilled chicken breast, brown rice, cottage cheese, etc, every day is absolutely killing. I can do it maybe 3 days a week, 4 if I'm lucky, then I fall right off because it's such a bland diet.

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>>39072808
Them make a meal plan with different dishes everyday and eat that you fool

>>39072683

The only thing I can do is workout and sleep right.

I'm a man and can't resist a cheeseburger like some faggot. I'd rather have my 14% body fat and eat what I want. Looks I could careless about since I only train to stay healthy the muscles I gained are just nice side effect.

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>>39072683

>>39072808
you can make that shit taste good man..learn to cook with some spices

I eat chicken/rice/veggies every dinner and every single day I can't wait to get home from work to eat it

>>39072683
Soylent + Unflavored Whey Concentrate + Creatine. Throw it all in a blender. I don't have to make any decisions or cook or clean or shop.
>>39072737
Also this.

>>39072915
>Soylent
Is this worth trying out? I've been thinking about it.

I'm very bad at cooking. When I have the motivation I make simple dishes just fine, but stocking the fridge with soylent might just keep me from getting junk food at 8PM.

>>39072911
Any advice on spices for chicken and rice? I mainly just use pepper and basil for the chicken since I try to minimize sodium intake. I throw garlic, onion, and pepper into the rice. Pretty noob when it comes to cooking tho.

>>39072683
What kind of life do you live now that makes this life so difficult to achieve?

>>39073043
I'm a student. Interruptions in my workout routine have been caused by illness (flu etc.) and travel. I don't party very often, but that's usually where I break my calorie goals.

shameful bump

>>39074021
consistency is key, it starts into something from a routine turning into a habit which in turn progresses into lifestyle.

me too op. ill never be /fit/

>>39074021
The first problem to fix is consistency.

Drag some friends into it for one day a week.
up the priority of the workout. write it in your calendar
get some workout in first thing in the morning.

real progress comes from consistency

Understand how habits form in the brain, how doing a certain activity strengthens the specific neural pathways in the brain which are responsible for that specific action, the more you do something, the easier it will be until it becomes second nature and you don't actually have to use that much thought and decision power to perform the task because it is now used by the "auto-pilot' part of the brain.

Now matter what task we try, it is very useful to always remember that the start is always the hardest, and it can only get easier. That way you will be less discouraged and will understand that this is just part of the learning process.

Things which may interfere with good habits;
Addictions; Addictions can be considered 'bad' habits gone too far, take playing video games for example.

Many will use it as an escape from their problems, doing homework is stressing you out? Why not just forget about the homework and plays video games, that will take all the stress away. This can and very often does become a habit, so everyone time the individual feels stressed, they turn to video games to avoid that stress.

The problem is still there, you've just wasted more time and now your homework is due. A person can form such a bond with video gaming that at any sign of stress they run straight towards the console, there are no shortcuts in life, when you gotta do something, "there is nothing to it but to do it". The more distractions an individual has such as video games, porn, drug consumption, the less likely they are to successfully address a problem causing them stress.

Identify negative habits and cut them out, it takes a while, maybe a month to be gone completely, people who have quit junk food and soda for example can tell you about that process, that you get cravings,they will experience an image/sound/smell reminding them of the junk food, this will trigger a dopamine rush into the brain, the 'go get it' feeling. Less distractions = less excuses to not do something

>>39074748
cont

Here are some of the negative habits that have affected my life;

-Video game addiction
(At times it got so bad i skipped several days of school just to play games)

-Porn Addiction
(This has given me erection problems, i also couldn't keep it up and couldn't cum even when the chick was insanely attractive, i waste so much time at night looking for the perfect video/image to cum to, by the time i'm done i've wasted 1-2 hours and have now lost some much needed sleep and will be tired the next day, being tired will cause tomorrow to be extra stressful)

-Social Media/Internet Addiction
(Browsing through Facebook and Youtube at night, where there is a constant & Endless amount of interesting articles tailored to my interests, keeps me glued to the screen for hours, i've gone entire days just on social media, what a fucking waste of time)

All these activities are extremely stimulating (If not i wouldn't be able to spend EFFORTLESS hours being glued to a screen). So i can get all this 'free' stimulation with putting any sort of effort in?

I wonder how that will affect the things which require actual effort. Normal everyday activities that you enjoy, or now used to enjoy. These bad habits 'hijack' your brain one could say, naturally our brains are not supposed to receive such endless stimulation with no effort required, so the brain acts by reducing the amount of receptors responsible for receiving the specific neurotransmitter that is responsible for the stimulation, in porn use, the is shown by the change of porn genre into more hardcore, more crazy or taboo types of porn to get the same amount of stimulation because the old vanilla porn just doesn't do it for you anymore.

>>>

>>39074888
cont

This reduction in receptors will affect all your everyday life activities, you will find that you don't get as much pleasure as you used to from doing the things which you once enjoyed, this affects your motivation, because now all the things which you enjoyed or needed to do will require allot more effort to achieve the same satisfied feeling, you may possibly end up stopping some of these activities, as a result you might get called lazy or feel lazy, but if you don't understand how habits work then you will not know why suddenly everything is harder to do, you will blame it on yourself, or someone else, self esteem may go down and you get the rest.

Now at this moment of my life, i lack discipline, the result of my inability to keep good habits consistent for years because of my bad habits always taking over and making good habits too difficult to pursue, but with the information i just learnt a week ago in relation to what i've said above, i now better understand how and why i feel like this, why things feel harder then they should be.

Take what i've written as you wish, learn more about habits and how they work by searching the net or just ignore and move on.

We're all gonna make it you fucking sick cunts.

>>39074748
>>39074888
>>39075020
brain gains