Top 5 ⭑ Weekly Routine
Today, I’m giving you my top 5 tips for a great weekly workout routine.
Variety! It should have as much variety from week to week as possible. If you're that guy who does arms and back on Monday and legs and core on Thursday and runs the lake every Friday, you are missing out on variation. Learning new things in the gym forces your body to adapt and change.
Lift something heavy! It doesn’t have to be a 600lb deadlift type heavy, but you should lift something heavy for you. Please don’t just jump into this. Get a coach who can help you understand how to start. A good coach will watch, teach form and then show you how to progress. This one takes time but once you have it built into your routine it’s a wonderful stimulus. You’ll increase testosterone and human growth hormone. It’ll keep you young.
Sprint! Of course you don’t have to actually sprint, although that is one of the best ways to get this done! Get out of breath in a meaningful way. Sprint, bike, row, etc. to the point that you are out of breath with hands on knees and heart pounding. This forces the body to increase metabolism and burn fat! By the way, it also teaches your body how to deal with stress. Your sprint doesn’t have to be the same sprint you had when you were 18 years old, but it should elicit the same response… fatigue. Once you stop, it’s hard to get it back. Don’t let it go too long.
But also go slow! Do something long and that is low intensity. I like to try to make sure that I get 15K steps a day. Blue Zonecommunities get closer to 20K steps a day and they live to be 100 and are healthy. Start with 5K and build your way up slowly.
Practice mobility and recovery daily! I can’t make it more than 3 days without doing mobility or something goes wrong - a tweak or a pull somewhere. Find a daily practice, even if it’s just for a 5 minutes. Take days off when you need them. This doesn’t mean you can’t show up to your gym and see your people, but you don’t always have to go all out. Wait until you feel good to go all out! This type of thinking will allow you to lose weight, get faster, become more lean... Remember the body only adapts during rest!
Do you do the same thing week after week? Are you just running? Do you only go to that one boot camp class? Are you stuck?
Hit me with an email. I can be helpful!