One thing my trainer and friend Mic and I enjoy doing at the gym are 5 hunnits (or 500 rep exercise). The goal is to do 5 different exercises, but each exercise at medium weight and 100 reps per exercise. You can do them in sets, or all at once, although if you can do them all at once (all 100 in a single set) then your simply not using enough weight. But if you want to push through the burning, do it!
As a shift worker I have to find ways to such schedule out my days/eves/mids. Luckily my work supplies me with time for my workouts (as we have an hour and a half gym time on shift). Its a good gig like that. So I drafted up a slight diet change for me, and some workout plans.
Note below that I mention Xbox Fitness. Thats because I love and use Xbox Fitness. Its been essential to my weight loss to date!
My dietary changes may not be the healthiest either, but should they be unhealthy, that seems like someone elses problem. But really they are my problem but I am working on it and changing and adjusting daily. These are just base guidelines to my health and fitness routine. And so far they are working out for me.
Waist: 32-34” (high school size)
Daily (When at work):
Xbox Fitness (before or/and after work)
- Tai Chi: Warmup
- Tai Chi: Session (1/2/3/4/5)(a/b) based on rotation (approx. duration 35 minutes) (Minimum 30 minutes)
Elliptical (Except on LEG Day, no Elliptical on Leg Day):
- Incline: 100 Incline
- Resistance: 4 (or 5)
- Duration: 30 Minutes
- Sets: Minimum of 5
- Reps: 10 per set
- Duration: 45
Weight: Medium weight (except leg and back day, go high)
Treadmill or Walk outside:
- Incline: 2
- Duration 30 Minutes
- Speed: 4.5km per hour
This is to be done at least twice a day while on days off for maximum results!
Xbox Fitness: (At least 30 minutes a day)
- Tai Chi: Warmup
- Pilates: Core Workout
- 10 Minute Solution: Kick Boxing
Minimum Time on Days off of work: 1hr 30 minutes of exercise per day (that’s easy to achieve)
Welcoming New Years Resolutioners:
Keep your eyes on yourself:
Nobody likes being watched while working out, especially people who have decided to lose weight. Don’t stare or gawk. This goes for for people too just because they are fit or good looking doesn’t mean you get to stare. This scares people away.
Mind your own business:
Over the years I have often wondered what is the best time to workout. This plagues me evenmore today despite having a solid workout routine I am often wondering if it is the right time or not.
Do you workout before you eat, or after, if so when after, how long do you wait before and after. I’ve always asked these questions. There’s conflicting research posts online. Some say before, others after, some day it doesn’t matter so long as you workout. That’s the one I follow, workout no matter what and when.
Whether I subside or outside I am always working out. Gym or home. Downtown or at the beach I find placesto and ways to add a little fitness I my daily activities.
But I am always questing for the best results, what routine worked best for you? Comment below with what and why and how you figure it worked for you. I want to know!