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Read and implement simple tips & tricks that will keep you healthy and strong
The Secret of An Effective Lifestyle Change
How to start?
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About your self-development
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Right Way or wrong path?
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How to change?
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Positive Thinking that Creates Heathy Habits
FitFive Health Theory
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Understaing the symptoms
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Bad habits
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Values in life
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Money
The Optimum Diet
Basics
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Fat-fat-fat
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Modern Sport Nutrition
Nutrition Plan for Sportspeople
How to build regular exercise into your life
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Exersice planning
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Intensity
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Variations
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The successful fat-burning and weight loss
Fat burning
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Seven fat-burning rules
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Sports for fat-burning
The effectice muscle conditioning
Muscle building
The perfect breathing and water drinking
About air
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ABout water
Basics of Yoga and Yoga exercises
Yoga
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How to practice yoga
About FIT5
FIT5 How-tos for Kids
Learn about the 5 main childhood health issues and how to treat or prevent them
Foundation of your appropriate diet
Kids diet
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Root causes of bad eating habits
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Lack of appetite
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In a nutshell about digestion
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Avoiding harmful drinks and foods
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view more
How to establish a right posture
Correct posture
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Golden Rules for the correct posture
How to correct your eyesight and do eye muscle exercises
Eyesight
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Golden Rules for Eyesight
How to prevent and treat flat feet
Flat feet
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Golden Rules for Flat feet
How to prevent and treat asthma
Asthma
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Golden Rules for Asthma
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Asthma for Breating Exercises
How to exercise with children
Kids Start
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Kids Exercise
Exercise Library
HOT
Get to know many exercises for a varied and effective training routine
Resistance Band
TRX
Dumbbell
Gym Machines
Bodyweight
Barbell
Cardio
Warm-up
Incline bench, parallel and horizontal bars
Yoga 21
Practice these 21 exercises for the 21st century's human
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All categories
¦ Health & Fitness Inventions
¦ Exercises for Back Pain with Videos
¦ FIT5 How-tos
¦ ¦ The Secret of An Effective Lifestyle Change
¦ ¦ Positive Thinking that Creates Heathy Habits
¦ ¦ The Optimum Diet
¦ ¦ Modern Sport Nutrition
¦ ¦ How to build regular exercise into your life
¦ ¦ The successful fat-burning and weight loss
¦ ¦ The effectice muscle conditioning
¦ ¦ The perfect breathing and water drinking
¦ ¦ Basics of Yoga and Yoga exercises
¦ ¦ About FIT5
¦ FIT5 How-tos for Kids
¦ ¦ Foundation of your appropriate diet
¦ ¦ How to establish a right posture
¦ ¦ How to correct your eyesight and do eye muscle exercises
¦ ¦ How to prevent and treat flat feet
¦ ¦ How to prevent and treat asthma
¦ ¦ How to exercise with children
¦ Exercise Library
¦ ¦ Resistance Band
¦ ¦ TRX
¦ ¦ Dumbbell
¦ ¦ Gym Machines
¦ ¦ Bodyweight
¦ ¦ Barbell
¦ ¦ Cardio
¦ ¦ Warm-up
¦ ¦ Incline bench, parallel and horizontal bars
¦ Yoga 21
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FIT5.com
Introducing PillaRX
All categories
¦ Health & Fitness Inventions
¦ Exercises for Back Pain with Videos
¦ FIT5 How-tos
¦ ¦ The Secret of An Effective Lifestyle Change
¦ ¦ Positive Thinking that Creates Heathy Habits
¦ ¦ The Optimum Diet
¦ ¦ Modern Sport Nutrition
¦ ¦ How to build regular exercise into your life
¦ ¦ The successful fat-burning and weight loss
¦ ¦ The effectice muscle conditioning
¦ ¦ The perfect breathing and water drinking
¦ ¦ Basics of Yoga and Yoga exercises
¦ ¦ About FIT5
¦ FIT5 How-tos for Kids
¦ ¦ Foundation of your appropriate diet
¦ ¦ How to establish a right posture
¦ ¦ How to correct your eyesight and do eye muscle exercises
¦ ¦ How to prevent and treat flat feet
¦ ¦ How to prevent and treat asthma
¦ ¦ How to exercise with children
¦ Exercise Library
¦ ¦ Resistance Band
¦ ¦ TRX
¦ ¦ Dumbbell
¦ ¦ Gym Machines
¦ ¦ Bodyweight
¦ ¦ Barbell
¦ ¦ Cardio
¦ ¦ Warm-up
¦ ¦ Incline bench, parallel and horizontal bars
¦ Yoga 21
Cart
0
Cart is empty
View cart
My Account
Track App
Orders
Sign in
Register
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Password
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FIT5 Solutions
All categories
Health & Fitness Inventions
Introducing clever solutions for your health & fitness
Exercises for Back Pain with Videos
FIT5 How-tos
Read and implement simple tips & tricks that will keep you healthy and strong
The Secret of An Effective Lifestyle Change
How to start?
/
About your self-development
/
Right Way or wrong path?
/
How to change?
/
Problems are challenges
/
view more
Positive Thinking that Creates Heathy Habits
FitFive Health Theory
/
Understaing the symptoms
/
Bad habits
/
Values in life
/
Money
The Optimum Diet
Basics
/
Diet and exercise
/
Calories
/
Digestion and metabolism
/
Fat-fat-fat
/
view more
Modern Sport Nutrition
Nutrition Plan for Sportspeople
How to build regular exercise into your life
Conditions of trainings
/
Exercise types
/
Exersice planning
/
Intensity
/
Variations
/
view more
The successful fat-burning and weight loss
Fat burning
/
Seven fat-burning rules
/
Sports for fat-burning
The effectice muscle conditioning
Muscle building
The perfect breathing and water drinking
About air
/
ABout water
Basics of Yoga and Yoga exercises
Yoga
/
How to practice yoga
About FIT5
FIT5 How-tos for Kids
Learn about the 5 main childhood health issues and how to treat or prevent them
Foundation of your appropriate diet
Kids diet
/
Root causes of bad eating habits
/
Lack of appetite
/
In a nutshell about digestion
/
Avoiding harmful drinks and foods
/
view more
How to establish a right posture
Correct posture
/
Golden Rules for the correct posture
How to correct your eyesight and do eye muscle exercises
Eyesight
/
Golden Rules for Eyesight
How to prevent and treat flat feet
Flat feet
/
Golden Rules for Flat feet
How to prevent and treat asthma
Asthma
/
Golden Rules for Asthma
/
Asthma for Breating Exercises
How to exercise with children
Kids Start
/
Kids Exercise
Exercise Library
HOT
Get to know many exercises for a varied and effective training routine
Resistance Band
TRX
Dumbbell
Gym Machines
Bodyweight
Barbell
Cardio
Warm-up
Incline bench, parallel and horizontal bars
Yoga 21
Practice these 21 exercises for the 21st century's human
FIT5 Marco's daily schedule
Home
FIT5 How-tos
The Secret of An Effective Lifestyle Change
FIT5 Marco's daily schedule
My mornings
I get up every day at the same time, quite early in the morning, depending on the season, earlier in the summer and later in the winter. It also varies depending when I go to sleep. Before going to bed I always set my alarm to go off after exactly 6 or 7.5 hours of sleep. You can find the explanation of all this in the chapter titled Sleeping. Many people like doing nothing and sleeping a lot at the weekend. But Nature doesn't know the concept of the weekend: if I sleep longer, I generally don't do it because it's the weekend, but because I'm more tired. After waking up I tense my muscles a bit: this is not stretching yet, just a...
My daytime
I drink a glass of water at the following times: 1. After waking up, but before breakfast, 2. 30 minutes after breakfast, 3. Some time during the morning, 4. 15 minutes before lunch, 5. 30 minutes after lunch, 6. Some time in the early afternoon, 7. Some time in the late afternoon, 8. 15 minutes before dinner, 9. 30 minutes after dinner, 10. 30 minutes before going to bed. I have two workplaces: the office and the gym. If I sit in the office all day, I do some light stretching and complete lung breathing once every hour. These can help to avoid any stress or muscle cramps. I also lie for one minute on the floor to put my spine straight....
My daily training
I have a proven system, so I don't need to force my exercises into my busy schedule any more. Health comes in first place for me, and I regulate every program to my regular sports. The exceptions are for family or business affairs. I finish work normally around 5 p.m. or 6 p.m.. Before going home, I walk for 10 minutes and practise breathing-walking at this time. I get changed at home into comfortable clothes. I never wear shoes at home. The best training for the soles is if you walk without shoes: you should do this as often as possible. I spend 1 hour then with family, friends and other things. By now I can't wait for it to be...
My meals
I have breakfast after my morning warm-up and breathing exercises. Meal times: 1. Breakfast: between 6:30 - 7:30 2. Snack in the morning: between 10:00 - 10:30 3. Lunch: between 12:00 - 13:00 4. Snack in the afternoon: between 16:00 - 16:30 5. Dinner: between 19:00 - 20:00 And most important: I always chew food properly and I walk 100 steps after each meal, taking only 100 seconds!
My evenings
I like to play with my family, talk to my friends, go out in natural surroundings, but I also like to read or surf on the Internet. Sometimes I drink a few glasses of good wine or beer with my friends. I like partying, relaxing, dancing. These are not really healthy activities, but I do them in moderation, and these are not addictions in my life, because I am happy and harmonic. :)
My nights
Before going to sleep, I do the wall candle exercise, then remain in the corpse position for 5 minutes, as I switch off my body completely. After this I sleep soundly.
And the routine continues...
The energy that I collected with sporting activity on the previous day and restored with deep sleeping during the night I can always re-activate in the morning, and I start the day with enthusiasm. I work on my goals step by step, I walk freely on my way, I believe that my way is easy and simple, because I am strong and Healthy! That's it. This is the routine of the FitFive in a nutshell. The result is constant, secure health. It's great! And very easy! It will work for you as well, so go for it! :D