General Work-Out Notes/Life Notes

In general, a regular and consistent exercise time and intensity matter more than any other variable

for endurance training, so long as the intensity and duration are constant, training twice a day Every Other day will usually be more effective than training once every day
However
for resistance training, the reverse is true. it the intensity and reps are held constant, you will generally benefit more from training once a day, every day.

if you are working out in order to lose weight, you cannot, Can Not, dictate where you will lose fate. Increased exercise and decreased caloric intake can both put you in a position to burn off fat, but there is no way to tell your body where the fat will be burned From

Endurance training impairs your ability to build muscle mass. if you are trying to  improve on your aerobic health while still putting on muscle, do your endurance training and your aerobic exercise on different days, and have your aerobic days be shorter but higher in intensity

If you need sleep, here is how to get the most out of it (habitually)
*Here are the habits of healthy sleep
*Aim for 7-8 hours per night
*Get up at the same time every day
*The bed is only for sleep, and vice versa
*No bright light/work within 1 hour of bedtime
*No caffeine/stimulants within 10 hour of bed
*To sleep well, you need a tired body and a tired mind

To wake up well in the morning: get 15-30 minutes of bright light, right after waking up (light in excess of 10,000 lux). obviously, you shouldn't just wake up and stare at the fucking sun, but getting this kind of light is what tells your brain it is time to wake up

it is not healthy to sit for long periods of time: for every 30 minutes you sit, get up and do 2 minutes of brisk movement

Shit; forgot to add this one

intervals are the most efficient way to get your exercise

warm-up

30 seconds of running as fast as you can
30 seconds of moving slowly to keep the muscles warm
30 seconds, 30 seconds off. Repeat 4x
Take a 5 minute break
Then you do it all over again

This has the same benefit to your brain as running for 45 minutes