{"id":19695319,"url":"https://github.com/catpea/fitness","last_synced_at":"2026-05-15T02:33:27.343Z","repository":{"id":42273686,"uuid":"259928526","full_name":"catpea/fitness","owner":"catpea","description":"Markdown source for fitness advice.","archived":false,"fork":false,"pushed_at":"2022-08-31T01:04:45.000Z","size":79,"stargazers_count":1,"open_issues_count":5,"forks_count":0,"subscribers_count":1,"default_branch":"master","last_synced_at":"2025-01-10T09:33:18.900Z","etag":null,"topics":["bodybuilder","bodybuilding","crossfit","fitness","interval-training","workout"],"latest_commit_sha":null,"homepage":"https://catpea.github.io/fitness","language":"JavaScript","has_issues":true,"has_wiki":null,"has_pages":null,"mirror_url":null,"source_name":null,"license":null,"status":null,"scm":"git","pull_requests_enabled":true,"icon_url":"https://github.com/catpea.png","metadata":{"files":{"readme":"README.md","changelog":null,"contributing":null,"funding":null,"license":null,"code_of_conduct":null,"threat_model":null,"audit":null,"citation":null,"codeowners":null,"security":null,"support":null}},"created_at":"2020-04-29T13:10:35.000Z","updated_at":"2020-07-12T06:01:10.000Z","dependencies_parsed_at":"2022-08-20T21:01:22.755Z","dependency_job_id":null,"html_url":"https://github.com/catpea/fitness","commit_stats":null,"previous_names":[],"tags_count":0,"template":false,"template_full_name":null,"repository_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/catpea%2Ffitness","tags_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/catpea%2Ffitness/tags","releases_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/catpea%2Ffitness/releases","manifests_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories/catpea%2Ffitness/manifests","owner_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners/catpea","download_url":"https://codeload.github.com/catpea/fitness/tar.gz/refs/heads/master","host":{"name":"GitHub","url":"https://github.com","kind":"github","repositories_count":241005715,"owners_count":19892850,"icon_url":"https://github.com/github.png","version":null,"created_at":"2022-05-30T11:31:42.601Z","updated_at":"2022-07-04T15:15:14.044Z","host_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub","repositories_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repositories","repository_names_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/repository_names","owners_url":"https://repos.ecosyste.ms/api/v1/hosts/GitHub/owners"}},"keywords":["bodybuilder","bodybuilding","crossfit","fitness","interval-training","workout"],"created_at":"2024-11-11T19:27:10.880Z","updated_at":"2026-05-15T02:33:27.333Z","avatar_url":"https://github.com/catpea.png","language":"JavaScript","funding_links":[],"categories":[],"sub_categories":[],"readme":"## Training Philosophy\n\n- You must build a foundation over 4-8 weeks before intense training to prevent injury and ensure progress.\n- You must accept responsibility for your health while seeking guidance from qualified professionals when needed.\n- Working out with proper preparation, warm-up, and progressive overload will result in strength, endurance, and vitality.\n- The triumph is in the discipline you build, the health you gain, and becoming the best version of yourself.\n- Make efficient use of your time - use compound movements, supersets when appropriate, but always with proper form.\n- Sets and reps are crucial for progressive overload - your body needs structured stimulus to adapt (typically 3-5 sets, 6-15 reps for hypertrophy).\n- The quality of your workout represents your commitment to self-improvement.\n\n## Form \u0026 Technique\n\n- Control the weight through the full range of motion - no swinging.\n- Rest 30 seconds to 3 minutes between sets depending on your goals - recovery is when muscles grow.\n- Train with intensity and purpose, not for show.\n- Respect everyone's personal space - minimum 3 feet when possible.\n- Hydrate before, during, and after workouts - aim for clear or light yellow urine.\n- If you smoke, seek support to quit - your cardiovascular health depends on it.\n- Use your phone only between sets for logging workouts or changing music.\n- Always re-rack weights immediately after use.\n- Plan to train 3-5 times per week with at least one rest day.\n\n## Exercise Selection\n\n- Use both free weights and machines strategically - machines can be excellent for isolation and safety.\n- Compound movements (squats, deadlifts, presses) should form your foundation.\n- Stay active between sets with light movement or stretching if desired.\n- Include both bilateral and unilateral exercises for balanced development.\n- Consistency beats intensity - show up regularly.\n\n## Load Management\n\n- Choose weights that challenge you while maintaining perfect form throughout all reps.\n- Progressive overload is key - gradually increase weight, reps, or sets over time.\n- If form breaks down, lower the weight - ego lifting leads to injury.\n- Time under tension matters more than the weight on the bar.\n- Track your workouts to ensure consistent progress.\n\n## Training Approach\n\n- Start with bodyweight exercises if you're new to fitness - build up gradually.\n- Expect visible progress in 4-6 weeks with consistent training and proper nutrition.\n- Stay home when sick to recover and protect others.\n- Train 45-90 minutes per session - quality over quantity.\n- Focus on one task at a time during your workout.\n\n## Nutrition \u0026 Recovery\n\n- Maintain a balanced diet with adequate protein (0.7-1g per pound of body weight).\n- Create a moderate caloric deficit (300-500 calories) for fat loss, not extreme restriction.\n- Add vegetables and fiber to increase satiation and nutritional value.\n- Meal prep supports consistency, but keep all kitchen appliances - cooking healthy food is essential.\n- Sleep 7-9 hours nightly for optimal recovery.\n- Take 1-2 rest days per week - muscles grow during recovery, not just training.\n\n## Mental Approach\n\n- Focus on your own journey - everyone progresses at different rates.\n- Dress in comfortable athletic wear that makes you feel confident.\n- Maintain concentration during sets - save conversations for after the workout.\n- Document progress with occasional photos, but be mindful of others' privacy.\n- Take scheduled deload weeks every 4-6 weeks to prevent burnout.\n- Use controlled breathing - exhale on exertion, inhale on the eccentric.\n\n## Gym Etiquette\n\n- Wipe down equipment after each use.\n- Keep noise to a minimum - controlled breathing, not screaming.\n- Don't monopolize equipment - offer to let others work in during rest periods.\n- Return all equipment to its proper place.\n- Be encouraging to others when appropriate, but respect their focus.\n- Ask before giving advice - unsolicited coaching is often unwelcome.\n\n## Safety First\n\n- Always warm up for 5-10 minutes before lifting.\n- Use proper footwear - flat, stable shoes for most lifts.\n- Ask for a spotter on heavy compound lifts.\n- Learn proper form before adding weight.\n- Stop if you feel sharp pain - distinguish between muscle fatigue and injury.\n- Stay hydrated but don't overhydrate - balance electrolytes.\n\n## Balanced Perspective\n\n- Fitness enhances life; it shouldn't consume it entirely.\n- Rest days are part of the program, not a failure.\n- Occasional indulgences are fine within an overall healthy lifestyle.\n- Find activities you enjoy - adherence is more important than the \"perfect\" program.\n- Celebrate small victories along the way.\n- Remember that health includes mental and emotional wellbeing, not just physical.\n\n## Long-term Success\n\n- Build sustainable habits rather than relying on extreme measures.\n- Work with certified trainers when starting out or hitting plateaus.\n- Regular health check-ups ensure you're training safely.\n- Adjust your program as you age - longevity matters more than peak performance.\n- Support others in their fitness journey - community enhances motivation.\n- Remember: fitness is a marathon, not a sprint.\n\n## Evidence-Based Principles\n\n- Follow established programs from credible sources initially.\n- Use the scientific method to assess what works for YOUR body.\n- Question extreme claims and fad approaches.\n- Prioritize compound movements, progressive overload, and adequate recovery.\n- Ensure proper intake of macronutrients and micronutrients from whole foods.\n- Supplement only when necessary (vitamin D, omega-3s, creatine have strong evidence).\n\n## Sustainable Motivation\n\n- Set SMART goals - Specific, Measurable, Achievable, Relevant, Time-bound.\n- Find your deeper \"why\" beyond aesthetics.\n- Build a support system of like-minded individuals.\n- Track progress through multiple metrics, not just weight.\n- Adjust your program every 8-12 weeks to prevent plateaus.\n- Remember: the best workout plan is the one you'll actually follow consistently.\n","project_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fcatpea%2Ffitness","html_url":"https://awesome.ecosyste.ms/projects/github.com%2Fcatpea%2Ffitness","lists_url":"https://awesome.ecosyste.ms/api/v1/projects/github.com%2Fcatpea%2Ffitness/lists"}