Try adding these into your routine – 90/90 hip rotations World’s greatest stretch Couch stretch Pigeon pose Cossack squats

Training for strength, resilience and longevity

Squat — still king for full body strength and grit.

For me, high sugar days mess with energy big spike, then I’m glued to the couch.

Carbs don’t cause fat gai calorie surplus does

Lean guys usually burn through carbs via training and daily activity

It’s mostly basic progression beats novelty.

Carbs refill muscle glycogen not fat when you train hard.

High insulin sensitivity carbs go to muscle not fat.

Exercise selection reflects joint longevity not ego.

They eat carbs but control total calories

He trains muscles not movements

Timing matters most carbs are eaten around workouts.

Every lift has a clear purpose

Fat gain happens when carbs are added on top of excess calories

Isolation work builds detail compounds build mass.