Warm-ups are skipped because they feel like they belong to people more serious than you. The truth runs the other way: skipping warm-ups is what beginners do.
2 min easy bike or rope. 6 reps each: cat-camel, world's greatest stretch, banded pull-apart, deep squat hold. Done.
The most common reason people quit training in week three is that they tried to start in week thirty. Here is how to actually begin.
One gram per pound of bodyweight, every day, spread across three to five meals. That is most of the conversation. Here is the rest.
You cannot out-train, out-eat, or out-supplement a sleep debt. Six hours and under, the body interprets training as injury.
