Thanks for the cringe, buddy. I'd really like to see a picture of your current physique, but anyways, your idea is okay.
The Roman gladiators were fed a meal called "puls" (read: pools, with a short "oo"), which is a pulp made from barley, beans, onion, garlic and olive oil. This diet enabled them to build muscle and strong bones. I found the following recipe online:
Some say they also drank a mix of vinegar and plant ash, haven't looked into that yet though. If you want to read more about the details of Roman gladiator diet, go here:
ncbi.nlm.nih.gov/pmc/articles/PMC4198250/
There are many similar dishes available worldwide with different grains, legumes and vegetables that work in the same fashion (oatmeal, amaranth, bulgur, risotto, polenta, etc.). Garlic is associated with all kinds of benefits, such as cleaning the blood, preventing cancer, increasing muscle growth and testosterone production. Many Hindus strictly avoid allium plants (onions, garlic, leek, etc.) due to their invigorating and aphrodisiac nature, so there's enough reason to assume it has a noticable effect.
In many traditional martial arts (such as Kalaripayattu) they start with preparing the body for exercise before beginning any actual training. This mostly involves stretching (non-kinetic) and massages with oil, to relax the muscles and reduce risk of injury.
After a few weeks of such preparation, they start with basic exercises. For physically unfit people, cardio exercise should take priority so the heart and circulation don't get fucked up when confronted with weight and high intensity interval training. It also prepares the muscles for action and allows the body to get used to frequently repair increased wear on tendrons, joints and bones that inevitably result from harsh exercise.
When running, make sure to run without shoes a lot. Running injuries are another prime example of the self defeating mechanism called "civilization" and many African runners are the evidence. They run barefoot, often many miles daily over hilly and rocky as fuck terrain (google the Ethiopian highlands and you'll see what I mean) and rarely have injuries from running alone. That's mostly because their muscles and tendrons are exercised well and capable of enduring the load put onto them, as well as the right running technique, which is rolling in- and backward from the outer front in a spring-like fashion, so that your knees and hips never get the shock from a heel-first impact, see second picture.
The issues start to appear when we walk and run a lot in rather thick shoes or boots: those stabilize our feet, thus taking workload off our feet, thus exposing them to less stimulus, which our body answers with letting them get weaker. To prevent further risk of injuries, we get even better running shoes with even greater stabilization, that reduce the load on our already weakened feet even more and makes them even weaker. It's a never ending cycle that has fucked up many people's feet, even (or especially) those of avid runners. Meanwhile, that Kenyan guy who hasn't had shoes for half his life is sprinting over the fucking fields of Pelennor like a Hobbit on amphetamines and doesn't give a fuck.
Swimming is especially good for people such as , who should also try out Yoga. For some people with fucked up joints, such as that one paratrooper vet who spent years in a wheelchair, it has done wonders. Doctors told him he'd never be able to walk without help again. Yeah, well, we'll see about that, mhkay?
youtube.com/watch?v=qX9FSZJu448
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