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if you can run 10km without too much of a fuss i'd say your cardio is satisfactory.

if you can do 50 pushups in a single set i'd say your strength is satisfactory.

if you can do 20 pull ups in a single set i'd say that's acceptable.

if you can't do these things you need to improve... you need to be much stronger and fitter than the average person.

we are a global minority and must greatly outperform everyone... this is about survival.

go to bed earlier, never drink alcohol more than once a week, start having vegetable juice daily, omelettes everyday, salmon and rice everyday... stretch every night before bed slowly and thoroughly to combat injuries and fatigue. Limit coffees to 2 per day max.

if you can run 10km without too much of a fuss i'd say your cardio is satisfactory. if you can do 50 pushups in a single set i'd say your strength is satisfactory. if you can do 20 pull ups in a single set i'd say that's acceptable. if you can't do these things you need to improve... you need to be much stronger and fitter than the average person. we are a global minority and must greatly outperform everyone... this is about survival. go to bed earlier, never drink alcohol more than once a week, start having vegetable juice daily, omelettes everyday, salmon and rice everyday... stretch every night before bed slowly and thoroughly to combat injuries and fatigue. Limit coffees to 2 per day max.

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[–] [deleted] • 4 pts (edited )

i'll add this for any nationalists viewing... when you do pull ups you need to mindfully engage the scapula first and think about pulling your elbows down to your sides more than thinking about your forearms and biceps... muscle memory is everything when working out... you need to study what muscle each exercise works and then concentrate on those muscles when doing whatever exercise for maximum effect... the mind muscle connection is vital.

edit: if you need advice on engaging the scapula just ask