/* =========================================================
   肌活男子 - Global Stylesheet
   Tone: Clean, trustworthy, modern, minimal
   ========================================================= */

:root {
  --color-bg: #ffffff;
  --color-surface: #f5f8fa;
  --color-text: #1f2a33;
  --color-text-muted: #6b7b85;
  --color-primary: #3a7ca5;
  --color-secondary: #555555;
  --color-accent: #87c38f;
  --color-accent-alt: #f79f79;
  --color-border: #d7e3ec;
  --color-line: rgba(58, 124, 165, 0.1);
  --shadow-soft: 0 12px 30px rgba(20, 52, 70, 0.08);
  --shadow-card: 0 10px 24px rgba(23, 55, 74, 0.12);

  --font-sans: 'Noto Sans JP', 'Hiragino Kaku Gothic ProN', 'Yu Gothic', 'Segoe UI', sans-serif;
  --font-weight-regular: 400;
  --font-weight-medium: 500;
  --font-weight-bold: 700;

  --max-width-container: 1120px;
  --max-width-wide: 1320px;
  --header-height: 72px;

  --radius-sm: 8px;
  --radius-md: 16px;
  --radius-lg: 24px;

  --transition-base: 0.24s ease;
}

/* ====== Modern CSS Reset ====== */
* {
  box-sizing: border-box;
  min-width: 0;
}

*::before,
*::after {
  box-sizing: inherit;
}

html {
  scroll-behavior: smooth;
}

body {
  margin: 0;
  font-family: var(--font-sans);
  font-weight: var(--font-weight-regular);
  color: var(--color-text);
  background-color: var(--color-bg);
  line-height: 1.6;
  -webkit-font-smoothing: antialiased;
}

img {
  max-width: 100%;
  display: block;
  object-fit: cover;
}

a {
  color: inherit;
  text-decoration: none;
}

a:hover,
a:focus {
  color: var(--color-primary);
}

p {
  margin-block: 0 1.2rem;
}

ul,
ol {
  padding: 0;
  margin: 0 0 1.2rem;
  list-style: none;
}

h1,
h2,
h3,
h4,
h5,
h6 {
  margin: 0 0 1rem;
  font-weight: var(--font-weight-bold);
  line-height: 1.3;
  color: var(--color-secondary);
}

cite,
small {
  color: var(--color-text-muted);
}

button {
  font: inherit;
  border: none;
  cursor: pointer;
  background: none;
}

/* ====== Layout ====== */
.wrapper {
  min-height: 100vh;
  display: flex;
  flex-direction: column;
}

.container {
  width: min(100% - 3rem, var(--max-width-container));
  margin: 0 auto;
}

.container--wide {
  width: min(100% - 3rem, var(--max-width-wide));
}

.section {
  padding-block: clamp(4rem, 5vw, 6rem);
}

.section + .section {
  border-top: 1px solid var(--color-line);
}

.section__header {
  margin-bottom: clamp(2.4rem, 4vw, 3.6rem);
  display: flex;
  flex-direction: column;
  gap: 0.8rem;
}

.section__eyebrow {
  font-size: 0.85rem;
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--color-primary);
  font-weight: var(--font-weight-medium);
}

.section__title {
  font-size: clamp(1.8rem, 3vw, 2.4rem);
}

.section__description {
  color: var(--color-text-muted);
  max-width: 640px;
}

.grid {
  display: grid;
  gap: clamp(1.6rem, 2.4vw, 2.4rem);
}

.grid--cols-2 {
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
}

.grid--cols-3 {
  grid-template-columns: repeat(auto-fit, minmax(240px, 1fr));
}

.grid--cols-4 {
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
}

.stack {
  display: flex;
  flex-direction: column;
  gap: 1.6rem;
}

.flex-between {
  display: flex;
  justify-content: space-between;
  align-items: center;
  gap: 1.2rem;
  flex-wrap: wrap;
}

.flex-between > * {
  flex: 1 1 320px;
}

/* ====== Header / Navigation ====== */
.site-header {
  position: sticky;
  top: 0;
  z-index: 99;
  backdrop-filter: blur(14px);
  background: rgba(255, 255, 255, 0.92);
  border-bottom: 1px solid var(--color-line);
}

.site-header__inner {
  height: var(--header-height);
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 1.6rem;
}

.site-logo {
  display: flex;
  align-items: center;
  gap: 0.6rem;
  font-weight: var(--font-weight-bold);
  font-size: 1.1rem;
  color: var(--color-primary);
}

.site-nav {
  display: flex;
  align-items: center;
  gap: 1.2rem;
}

.site-nav__link {
  font-size: 0.95rem;
  padding: 0.4rem 0.6rem;
  border-radius: var(--radius-sm);
  transition: color var(--transition-base), background-color var(--transition-base);
}

.site-nav__link:hover,
.site-nav__link:focus-visible,
.site-nav__link[aria-current="page"] {
  color: var(--color-primary);
  background-color: rgba(58, 124, 165, 0.08);
}

.nav-toggle {
  display: none;
  width: 44px;
  height: 44px;
  border-radius: 50%;
  border: 1px solid var(--color-border);
  color: var(--color-secondary);
}

/* ====== Hero ====== */
.hero {
  position: relative;
  padding: clamp(4rem, 6vw, 6.4rem) 0;
  background: linear-gradient(135deg, rgba(58, 124, 165, 0.08), rgba(135, 195, 143, 0.1));
}

.hero__inner {
  display: grid;
  grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
  gap: clamp(2.4rem, 4vw, 4rem);
  align-items: center;
}

.hero__eyebrow {
  font-size: 0.9rem;
  letter-spacing: 0.14em;
  text-transform: uppercase;
  color: var(--color-primary);
  font-weight: var(--font-weight-medium);
  margin-bottom: 0.8rem;
}

.hero__title {
  font-size: clamp(2.2rem, 4vw, 3.2rem);
  margin-bottom: 1rem;
  color: var(--color-secondary);
}

.hero__lead {
  color: var(--color-text-muted);
  font-size: 1.05rem;
  margin-bottom: 2rem;
}

.hero__actions {
  display: flex;
  flex-wrap: wrap;
  gap: 1rem;
}

.hero__figure {
  position: relative;
  border-radius: var(--radius-lg);
  overflow: hidden;
  box-shadow: var(--shadow-soft);
  min-height: 320px;
}

.hero__figure::after {
  content: "";
  position: absolute;
  inset: 0;
  background: linear-gradient(180deg, rgba(0,0,0,0) 55%, rgba(0,0,0,0.3) 100%);
}

.hero__figure img {
  width: 100%;
  height: 100%;
}

/* ====== Buttons ====== */
.btn {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  gap: 0.6rem;
  padding: 0.75rem 1.6rem;
  border-radius: 999px;
  font-weight: var(--font-weight-medium);
  font-size: 0.95rem;
  border: 1px solid transparent;
  transition: transform var(--transition-base), box-shadow var(--transition-base), background-color var(--transition-base), border-color var(--transition-base);
}

.btn:focus-visible {
  outline: 3px solid rgba(135, 195, 143, 0.4);
  outline-offset: 2px;
}

.btn--primary {
  background-color: var(--color-primary);
  color: #ffffff;
  box-shadow: 0 10px 24px rgba(58, 124, 165, 0.35);
}

.btn--primary:hover {
  transform: translateY(-2px);
  box-shadow: 0 12px 28px rgba(58, 124, 165, 0.45);
}

.btn--ghost {
  background: transparent;
  color: var(--color-secondary);
  border-color: var(--color-border);
}

.btn--ghost:hover {
  background-color: rgba(58, 124, 165, 0.08);
}

/* ====== Ad Components ====== */
.ad {
  border: 1px solid rgba(58, 124, 165, 0.15);
  border-radius: var(--radius-md);
  background: rgba(58, 124, 165, 0.04);
  padding: 1.2rem;
  display: flex;
  flex-direction: column;
  gap: 0.8rem;
  max-width: 520px;
  box-shadow: inset 0 1px 0 rgba(255, 255, 255, 0.4);
}

.ad--inline {
  margin-top: 1.6rem;
}

.ad__label {
  font-size: 0.75rem;
  font-weight: var(--font-weight-medium);
  letter-spacing: 0.08em;
  text-transform: uppercase;
  color: var(--color-text-muted);
}

.ad a img {
  height: auto;
  width: 100%;
  max-width: 468px;
  border-radius: var(--radius-sm);
  margin-inline: auto;
}

.ad img[width="1"] {
  position: absolute;
  width: 1px;
  height: 1px;
  overflow: hidden;
  clip: rect(0, 0, 0, 0);
}

@media (max-width: 640px) {
  .ad {
    max-width: 100%;
    padding: 1rem;
  }

  .ad a img {
    max-width: 100%;
  }
}

/* ====== Cards ====== */
.card {
  background: #ffffff;
  border-radius: var(--radius-md);
  border: 1px solid rgba(58, 124, 165, 0.08);
  padding: clamp(1.4rem, 2vw, 1.8rem);
  box-shadow: var(--shadow-soft);
  display: flex;
  flex-direction: column;
  gap: 1.2rem;
  transition: transform var(--transition-base), box-shadow var(--transition-base);
}

.card:hover {
  transform: translateY(-6px);
  box-shadow: var(--shadow-card);
}

.card__icon {
  width: 54px;
  height: 54px;
  background: rgba(135, 195, 143, 0.14);
  border-radius: 14px;
  display: grid;
  place-items: center;
  font-size: 1.6rem;
  color: var(--color-primary);
}

.card__image {
  aspect-ratio: 16 / 10;
  border-radius: var(--radius-sm);
  overflow: hidden;
}

.card__title {
  font-size: 1.1rem;
  color: var(--color-secondary);
}

.card__description {
  color: var(--color-text-muted);
  font-size: 0.95rem;
}

.card__meta {
  display: flex;
  flex-wrap: wrap;
  gap: 0.4rem 0.8rem;
  color: var(--color-text-muted);
  font-size: 0.85rem;
}

.card__footer {
  margin-top: auto;
}

/* ====== Tabs / Filters ====== */
.filter-tabs {
  display: inline-flex;
  gap: 0.6rem;
  padding: 0.5rem;
  border-radius: 999px;
  background-color: rgba(58, 124, 165, 0.08);
}

.filter-tabs a,
.filter-tabs button {
  padding: 0.45rem 1.1rem;
  border-radius: 999px;
  font-size: 0.9rem;
  color: var(--color-secondary);
  transition: background-color var(--transition-base), color var(--transition-base), box-shadow var(--transition-base);
}

.filter-tabs .is-active,
.filter-tabs a:hover,
.filter-tabs a:focus-visible,
.filter-tabs button:hover,
.filter-tabs button:focus-visible {
  background-color: #ffffff;
  color: var(--color-primary);
  box-shadow: var(--shadow-soft);
}

/* ====== Badges & Tags ====== */
.badge {
  display: inline-flex;
  align-items: center;
  gap: 0.4rem;
  padding: 0.25rem 0.75rem;
  font-size: 0.75rem;
  border-radius: 999px;
  color: var(--color-primary);
  background: rgba(58, 124, 165, 0.1);
}

.badge--accent {
  background: rgba(135, 195, 143, 0.16);
  color: #276545;
}

/* ====== Table of Contents ====== */
.toc {
  position: sticky;
  top: calc(var(--header-height) + 1rem);
  padding: 1.4rem;
  border-radius: var(--radius-md);
  border: 1px solid var(--color-border);
  background: #ffffff;
}

.toc__title {
  font-size: 1rem;
  margin-bottom: 0.6rem;
}

.toc ul {
  display: flex;
  flex-direction: column;
  gap: 0.6rem;
}

.toc a {
  font-size: 0.9rem;
  color: var(--color-text-muted);
}

.toc a:hover {
  color: var(--color-primary);
}

/* ====== Article Styles ====== */
.article {
  display: grid;
  grid-template-columns: minmax(0, 3fr) minmax(240px, 1fr);
  gap: clamp(2rem, 4vw, 3rem);
}

.article__header {
  display: flex;
  flex-direction: column;
  gap: 0.6rem;
}

.article__meta {
  display: flex;
  flex-wrap: wrap;
  gap: 0.6rem 1rem;
  color: var(--color-text-muted);
  font-size: 0.9rem;
}

.article__hero {
  border-radius: var(--radius-md);
  overflow: hidden;
  box-shadow: var(--shadow-soft);
}

.article__body h2,
.article__body h3 {
  color: var(--color-secondary);
  margin-top: 2.4rem;
}

.article__body h2:first-child {
  margin-top: 0;
}

.article__body p + h3 {
  margin-top: 2rem;
}

.article__body ul,
.article__body ol {
  padding-left: 1.4rem;
  list-style: disc;
  color: var(--color-text);
}

.article__body li + li {
  margin-top: 0.6rem;
}

.step-list {
  display: grid;
  gap: 1.6rem;
}

.step {
  display: grid;
  gap: 0.8rem;
  grid-template-columns: minmax(0, 120px) minmax(0, 1fr);
  align-items: start;
}

.step__visual {
  border-radius: var(--radius-sm);
  background: rgba(135, 195, 143, 0.12);
  padding: 0.8rem;
  min-height: 120px;
  display: flex;
  align-items: center;
  justify-content: center;
}

.step__caption {
  font-weight: var(--font-weight-medium);
  color: var(--color-secondary);
}

/* ====== Footer ====== */
.site-footer {
  margin-top: auto;
  background: var(--color-secondary);
  color: rgba(255, 255, 255, 0.84);
  padding: clamp(2.4rem, 4vw, 3rem) 0;
}

.site-footer__grid {
  display: grid;
  gap: 2rem;
  grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
}

.site-footer a {
  color: inherit;
}

.site-footer__bottom {
  margin-top: 2rem;
  font-size: 0.8rem;
  opacity: 0.8;
}

/* ====== Utilities ====== */
.lead {
  font-size: 1.1rem;
  color: var(--color-text-muted);
}

.muted {
  color: var(--color-text-muted);
}

.hidden {
  display: none !important;
}

.divider {
  height: 1px;
  background: var(--color-line);
}

.surface {
  background: #ffffff;
  border-radius: var(--radius-md);
  border: 1px solid rgba(58, 124, 165, 0.08);
  box-shadow: var(--shadow-soft);
  padding: clamp(1.6rem, 3vw, 2rem);
}

/* ====== Media Queries ====== */
@media (max-width: 960px) {
  .article {
    grid-template-columns: 1fr;
  }

  .toc {
    position: static;
    order: -1;
  }

  .step {
    grid-template-columns: 1fr;
  }
}

@media (max-width: 768px) {
  .site-header__inner {
    justify-content: space-between;
  }

  .site-nav {
    position: fixed;
    inset: var(--header-height) 0 auto;
    padding: 1.8rem 1.5rem;
    background: rgba(255, 255, 255, 0.98);
    flex-direction: column;
    align-items: flex-start;
    gap: 1rem;
    transform: translateY(-100%);
    opacity: 0;
    pointer-events: none;
    transition: transform var(--transition-base), opacity var(--transition-base);
  }

  .site-nav.is-open {
    transform: translateY(0);
    opacity: 1;
    pointer-events: auto;
    box-shadow: 0 16px 32px rgba(20, 52, 70, 0.12);
  }

  .nav-toggle {
    display: inline-flex;
    align-items: center;
    justify-content: center;
  }

  .hero {
    padding-block: 3.6rem;
  }

  .flex-between {
    flex-direction: column;
    align-items: stretch;
    gap: 1.6rem;
  }

  .flex-between > * {
    flex: 1 1 100%;
  }

  .flex-between .card {
    max-width: min(360px, 100%);
    margin: 0 auto;
  }
}

@media (max-width: 520px) {
  .container {
    width: min(100% - 2rem, var(--max-width-container));
  }

  .section {
    padding-block: 3.2rem;
  }

  .hero__title {
    font-size: 2rem;
  }
}