My 7-Day Workout Routine

I am definitely one of the girls that gets intimidated in the free-weight zone and uses similar machines each time I go to the gym.

I had to do quite a bit of studying to figure out how I could set-up my workouts, and I thought I might share my learnings here for the readers.

The Basics

When you start working out, you’re sore. You may not feel like you’re hitting all the right muscles. You dread going to the gym. For me, it’s the combination of three things.

As long as you come up with sports that work best for you, then I think it could be a lot of fun.

Check out this chart below.

This is an Optimum Performance Training Model by National Academy of Sports Medicine.

What this tells you is simply is that stabilization comes first, such as correcting the muscle imbalance and strengthening your cores. Then you should start increasing the amount of strength in your body. The last step is power lifting.

What this teaches you are three things:

  1. Each day, focus at least 15 minutes on your cores, like planks, body weight squats, walking lunges, hip bridge, kettlebell swings etc. This will help your body exert strength, and it will build endurance for an extended period of time.
  2. Do some cardio training, walking, tennis, swimming, yoga 2-3 days a week. This will help prevent tissue overload and improve your condition.
  3. Working out WELL is much more important than doing a lot and more of it. Go at your own pace!

If you don’t have the strength and endurance in your core, you cannot sustain or have the right posture for when you’re working with weights.

Types of workouts include:

  • High-intensity interval training: This is short bursts of high intensity exercises followed by low-intensity. I sometimes run in intervals of 4 minutes at 10km/hr, then walk for 6km/hr for about 30-40 minutes in each morning. As I’m sweating and getting the run-in, it feels great. I also enjoy tennis and boxing.
  • Strength: This is weightlifting – helping to increase your strength and muscle power.
  • Calisthenics: The movements here are what you could call home-training. The lunges, pushups you can do at home using large muscle groups at medium pace.
  • Balance: This helps to strengthen the muscle, especially your core muscles, and improve coordination. Think Pilates.
  • Flexibility: Ah, this is the dessert of the workout for me. Stretching improves blood circulation, help muscle recovery, range of motion, and prevent injuries.

For me, for instance, I enjoy HIITS and flexibility workouts. Flexibility helps me improve blood circulation and helps to align my bones. I spend many hours sitting a lot at my desk, and I cross my legs often. So I tend to focus my stretching exercises on my back or my pelvis. The HIITs I try to do as soon as I get up in the morning to get my blood pumping for the rest of my day.

Find a mix of the workouts that work the best for you before start strategizing.

My Weekly Routine – 5 Days a Week

Let’s start with how I might work out each week and then go into how each day would look like.

Each workout need not be too long – as long as they hit the right muscles and are adjusted to the energy level you have each day.

SundayMondayTuesdayWednesayThursdayFridaySaturday
Lower BodyLegs
Glutes
Leg
Leg
Glutes
Upper BodyChest, Shoulders, TricepsCoreBack,
Arms
Other Yoga YogaYoga
Cardio
Yoga Yoga
Cardio
YogaYoga
Cardio

Workouts

TypeCoreChest & Shoulder
Back
& Arms
LegsGlutes
Compound
Exercises
Squats
15×3
Seated
shoulder press
15×3
Wide-grip
pull downs 15×3
Lunges 15×3Wide Squats
20×3 + 10 and dips
Deadlifts
20×3
Front Raise
15×3
cable row 15×3Leg Press
20 x 3
Side Squats
15×3
Ab
Crunches
15 x 3
Inclined Close Grip Press
15×3
Assisted Pull 15 x3Kettlebell Swing
100×3
Bulgarian
Split Squat
15×3
Side Bend
20×3
10kg
Parallel Dips
15×3
Diamond Push-Ups
20×3
Bridges
15×3
Front Rack Dumbell Step-Up
20×3
Auxiliary
Exercises
C-Curve Hold
(sit-up triangle)
1 minute
Lateral Raises
15×3
Rope Pushdown
15×3
Leg Curls
on the Machine
15 x 2
Abductors
25×3
Lying Leg Raises
15×3
Dips
15×3
Swiss Ball
Leg Curl
on a ball
15×3
Dips with legs extended 15×3
Hip Dip (Plank with hips to each side)Overhead Triceps
15×3
Calf Raises
15×3
Lying Leg
Raise
15×3

Daily Routine

  1. Stat with stretching that help strengthen your mobility, stability, and activate your core muscle masses you’ll hit that day. When you activate them, you can feel them better when you’re performing the workout.
  2. First I would warm-up by running for 10 minutes on the running machine just to warm up. The purpose of this is to get the blood pumping and not to tire yourself.
  3. Then I work on Compound Muscles – the main muscle area you’re hitting that day. Do two or three each. You start with reps with largest range of motion first then do the ones with smaller range.
  4. Then it’s time for Auxiliary Muscles – the hamstrings, triceps, etc. Again, two or three each. When putting together your workout, start by pulling first then push next to activate different types of muscles.
  5. Pick cardio of your choice. To lose fat, I do cardio after hitting the weights. Your body burns carbs before burning the fat, and weights use glucose as it’s main energy source. So by hitting the weights first, you will more effectively be able to burn the fat.
  6. I usually stretch again to help muscle recovery.

I would only spend about 20 minutes or so at the gym. If you’re also working on cardio, then you could spend up to an hour and a half. The important thing is to pace yourself out and to work on different parts of your body. Also, mix it up to keep it fun for you.

You also have to optimize your nutrition to support your energy level, such as taking in enough carbs and protein to build muscle mass.

That’s it for today. Have fun!

The Easy Four-Step Nutrition Plan

For about the last three weeks, I was recovering from a cold and body aches. The illness was not COVID-induced; I took a test just in case! Needless to say, I was feeling quite out of shape when I had finally recovered.

As I am getting back into my diet & fitness routine, I thought I might jog it down here to share with my site readers.

The Goal Setting

The first thing is to set-up a goal that is right for you. Instead of thinking how much you want to lose on the scale, check where your body is at. You can use your BMI rate to think about how much fat:muscle your body needs. For me, 21% BMI is ideal.

Think about rearranging the fat:muscle ratio. If you’d like to lower the total amount of fat in your body, you need to focus on cardiovascular workouts and lowering the total caloric intake.

The Nutrition Plan

For some people, this is one of the most difficult. How much to eat, when, controlling your hunger, all of this comes as a very stressful task.

What I would suggest to start building your own timeline. A mindset you need to start cultivating is to be very generous with yourself and your own timeline.

The first thing you need to start doing is by cutting down the amount of food you are eating.

The only difference between bulking and cutting is the amount of calories you’re taking in each week.

To measure the amount of calories you need to take, you need to figure out how much caloric intake your body needs day-to-day. You can use this BMR Calculator to figure out the amount of calories your body needs.

If you’re cutting it doesn’t matter if you’re eating three protein bars at a time or two chicken breasts at a meal – if the total caloric intake exceeds the total spending.

It might be also too difficult to start changing what you’re eating radically in the beginning. Start by eating less – at regular periods of time. When you have breakfast at 9 AM, tell yourself that you will not eat for the next four hours.

Stick to what you’re already eating. And do not be too hard on yourself on how much you ate or what you ate each day. Also, measuring the caloric intake each week is what matters- not day-to-day.

The second is to start watching the timing of your meals.

Your body operates on biorhythms. It has an internal clock that expects your body to wake-up, fall asleep, or eat at certain times.

If you’re constantly snacking on empty calories, the foods with little nutrition value will keep you hungry.

The first two steps are the basics to the rest of your diet routine. If you cannot lower your caloric intake, you wouldn’t lose the extra fat in your body. If you cannot eat at regular times, then you may fall in the habit of eating whenever you feel like it.

This step is important to building your basic metabolic rate. If you have an extremely low BMR or feel like you’ve stopped losing as much, it is probably because you’re not eating at regular times.

The third step is to think about the ratio of carbs, fat, and protein in your diet.

When you’re on a diet, you’re basically rearranging the amount of fat and protein in your body. The ratio of your intake is also critical to how they build your system.

You need all three – protein, fat, and carbs – in your body to rearrange the proportion.

If you have less carbs in your diet, then you may start losing your muscle mass. Carbs is the most efficient form of energy in your body – so for you to have the energy to work out the muscles, perhaps you could use some fusion of carbs into your system.

When you’re looking at your meal each day, you want the amount of protein to equal the amount of carbs on your plate. On most protein, such as fish, eggs, chicken, fat is already a part of your diet. So I wouldn’t worry about the fat intake as much.

The most ideal type of food is for when you’re cutting is taking- is the food that gives you a lot of energy with little fat composition. You don’t have to worry too much about taking in the right amount of protein or fat into your body. I would just try to steer away from eating too much of each kind.

The final step is to monitor the quality of food you’re taking in.

This is when you start thinking about the quality of your food- vegan, vegetarian, processed, organic, etc.

If all you’re thinking about is the amount of food, the ratio, calories, and not the quality of the food you’re eating, then it may be critical to your health.

Chicken breast, meats, etc. may have antibiotics in the system, which can fight against germs, but they can also significantly affect the living healthy bacteria in your guts. Antibiotics could also severely affect how well your organs operate, such as your kidneys.

I’ve done a diet of two weeks, where I took foods with probiotics like miso, spinach, and lots of probiotic supplements. I started waking up early with a lot of energy. My body clock was back to normal, and although I was taking in much less calories, I had so much more energy.

Compose your diet with good, quality food that you can stick with for a long time. Eat whole foods, nuts, seafood, garlic than processed meals.

That’s it for today.

If you stick to the four-step plan, you’re on a good track to building a healthy, nutritious diet for you.