Thinking about my workout and health plan for the next few months starting this week.
Since it’s winter (and spring later on), I am ok to be a little chubby in my body for the sake of building some muscles. Winter is a great time to do so- to hunker down, get to hard work, and cover up the fat rolls with all the warm fabric…so that there is good stuff to expose come summer 🙂
With this plan in mind here is what I am going to be doing…
Nutrition Plan
Increase my calorie intake so there is a good base to get those muscles some fuel from.
Always my focus is on protein and produce (fruits and vegetables).
And to stay well hydrated.
But still keeping everything healthy and nutritious 80% of the time because…
- I do not believe in dirty bulking- the body needs good nutrition to give good results. Not just from the point of muscle building, but in sustaining life and health that is enjoyable. And thankfully, I truly enjoy my healthy food. So for me, its a given.
- 80% of the times because I also do not believe in perfection. Because perfection is not sustainable. Trying to achieve the myth called perfection leads to burnout. And crashing from trying to reach perfection swings the pendulum in completely the opposite direction. So, no thank you…I would rather stay a flawed but consistent human.
Exercise Plan
Weight Training
So with these increased calories, I will be weight training 3-4 days a week. I will always aim for 4, but will be happy with 3 during busy times.
- 3 of the 4 will be upper and lower body mix.
- 1 of the 4 will be just lower body.
This is because I feel I can work my lower body harder, and it takes longer to build muscle there. So my legs will be working a whole lot more than my upper body.
Abs, Glutes and Plyometrics
In-between my sets of weight training, I like to be efficient with my time and incorporate some abs work, some band work for my glutes and thighs, and if I am feeling up to it, some jumping.
Mobility
Also between sets during weight training, I like to do simple mobility work like yoga squats, internal hip rotation, shoulder stretching etc. after I have worked those muscles, to avoid injury.
Sprints
Two out of four days of weight training days will also be followed by 10-15 minutes of sprints. Using this as a finisher, I want to make sure that I am not losing my speed with age. And I like a big running rush, but hate long running. So this is perfect for me!
Low-Intensity Cardio
Mid-week I will be taking a day off from weight training to do LISS or low intensity steady state cardio for 45-60 minutes. If done in the gym or home, this would involve walking on a treadmill at an incline or using the elliptical. If the weather is not extreme, this will involve long brisk walks outside.
Accessory Muscles
On this mid-week LISS day, I also plan to work for a bit on accessory muscles that I will be ignoring for the rest of the week- biceps, triceps, calf etc…
So that is all of my gym work for 5 days a week. It sounds a lot, but it all gets fitted together like a jigsaw puzzle and becomes compact. And everything gets accomplished.
The Weekend of Yoga
Over the weekend, I am going to be focusing only on yoga, and general walking.
One of the two days (mostly Saturdays), I will do a longer session of either in-person yoga class (Ashtanga series) or a flow on Alo Moves depending on whether I have time to go to the class.
The second day (mostly Sundays), I will be focusing on recovery. Which means some soothing gentle restorative yoga with Alo Moves. I love this both for a good stretch and break for my muscles, but also for the soothing of the mind I feel after. A perfect Sunday activity to get ready for the craziness of the coming Monday. This is like a treat for my body to enjoy after all week’s hard work.
I also do a 10-15 minutes of stretch every morning with Alo Moves to start the day. So that remains in place.
Sleep Plan
9:30 bedtime to 6-6:15 wake up time: I want to stick to this as closely as possible for getting enough rest with a consistent bedtime. I function best when I get to bed at the same time every day. And early wake up means I get some quiet time before I get busy.
And that is my plan from now until the beginning of summer: