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I don't judge other diets, I just promote mine. See www.dropfactorbook.com
I would look into orthotics BUT you will need to strengthen your feet, hence barefoot training or wearing "Vibrams". I wouldn't think there are any issues but be sure to work on the ankle and calve mobility
How big is this arch? Pillar prep and adequat hydration and electrolyte intake will help. For pillar prep see this:
this is a hard thing to do, and it is most optimal to do one or the other. I recommend getting to 8% bodyfat then lean bulking.
To drop bodyfat: www.dropfactorbook.com
To gain lean mass: www.massdiet.com
It is very hard to do this due to lack of progressive overload. If acustomed to lifting weights, there is really no bodyweight routine that will suffice BUT look into HIIT cardio to help stave off muscle loss by activating weight training responses for a short term
They are all equally damaging. Alcohol will not help your program, but is a social thing. The best alcohol for gains is NO alcohol. It is a matter of balancing gains and social life
There is not enough resistance for progressive overload with bands, so 100% NO. Lift smart and supplement with 5 Ethitech Fish Oil per day and Machine Motion and you'll be better off.
Sleep is essential for everything, mental and physical performance!
ZMA in my opinion is a waste if you have a good diet and take a multi and melatonin can help. Keep an eye open for the new MTS Nutrition Machine Sleep Aid coming soon!
Amount of sleep needed is individual, but generally 6-9 hours.
A beginner is a beginner! Start a realistic program and temper your goals. Some blueprints are:
Fat Loss: www.dropfactorbook.com
Mass Gain: www.massdiet.com
I am 36 as well and still making gains!
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