Getting Fit

Last night, someone asked about my workout and diet regimen. 

Since I've been trying to make positive changes in my health, I wrote out what I've been doing lately. 

Just makes sense to copy/paste that right here.


Over the years, I've developed a workout routine that works for me. I have no idea if it'll work for anyone else, but here goes...

I go to the gym about 4 times per week, but only spend about 10-15 minutes there each time. This is what it looks like.

Day 1: one or two warm-up sets of bench press or dumbbell press and then a single set with enough weight to max out between 5-10 reps.

Day 2: warm-up of squats and then single set with enough weight to max out between 7-12 reps.

Day 3: general warm-up of the muscles (like stretching), then do as many chins as you possible can. Then do one set each of stomach crunches and reverse stomach crunches.

Day 4: one or two warm-up sets of deadlifts, then max it out for 5-15 reps.

That's pretty much it. I usually take a day off between day 3 and 4, then take the weekend off. Every other week, I usually do a set or two of military press with a bar or dumbbells, as well.

Because you're putting maximum effort into each non-warm-up set, you're muscles are getting a workout. It may not seem like much, but over time it pays off and you won't have to worry about over-training. Plus, how hard is it to spend 15 minutes at the gym?

Diet is also really important. I guess you're going to ask me about that next...

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1) focus on protein... steak, chicken, eggs, fish, shrimp, hamburger, turkey, ham, protein powder, etc. Don't eat too many carbs. But if you are going to eat carbs, it should be the first meal after your workout.

2) try to eat just below your calorie maintenance. If I feel a bit hungry here and there throughout the day but not starving, then I know I'm somewhere in that zone.

3) Intermittent fasting is one of the best things I discovered. I eat as many "meals" as I want within an 8-hour window. The rest of the time, I drink water. It both helps cut calories (skipping breakfast is the way to go) and helps you deal with hunger. Takes a couple weeks to get used to it, but then your body learns, adapts, and helps you out.

My biggest lifestyle change, when I go from non-diet to diet, is giving up both soda and desserts. Maybe you'll have to give up snacks, like chips... or excessive amounts of bread. Give yourself a cheat day once a week if you need it to stay sane. I love pizza, so limit myself to pizza just once a week... and then I'll have a non-addictive soda (without caffeine) like Ginger Ale, rather than my precious... the cold master... Mountain Dew.

If you combine the workout regimen with the diet, your body fat will slowly go down, while your strength and muscles will slowly go up. Don't expect to see significant progress for at least 6 weeks.

VS