Image: My selfie just to show how buff I have become with my program after almost two years.
We dare not presume to tell our smart readers what to do to build and maintain fitness. We are telling you what we do, based on our research and the advice from our very stable genius trainers.
This is not about fat loss. That is nutritional. This is only about building and maintaining full functionality despite the efforts of Father Time (patriarchal, isn't that?) to destroy our bodies, spirits, and minds.
Monday: Hour of powerlifts and weights, #1 sequence
Tues: Met Con (calis/cardio) class
Weds: 60-80 mins mostly calisthenics, or "technical" training* (at least half of my list)
Thurs: Powerlifts and other weights, #2 sequence
Fri: 1/2 hr HIIT cardio (elliptical, treadmill, stair machine, ski erg,or row erg) and 1/2 hr "technical"
Sat: Tough calis class, or another half of my technical, or a long hike
Sun: 1 hr long/slow* before church
No program is perfect, but this at least covers all the bases of strength, calis, and cardio. Biggest challenge is keeping one's weight increasing a bit in a relentless program like this.
Note: doing the same thing any two days in a row is not a good idea, because weights need recovery, and the same cardio becomes too efficient to be effective. Need to keep your adaptation off-balance. I alas have no sports this winter, for various reasons.
Asterisks below the fold -
*1: What I put in this "technical" or random category are things like curls, pushups, body-weight squats, inclined pulls, jump rope, jumping squats, box jumps (these are great explosive things), hangs/pull-ups, roman chair, ab things and planks, farmer walks, step-ups, weighted lunges, wall ball, ball slams
*2: Long/slow. AKA "Active recovery". Often considered optional but I find it a good form of active recovery for a day without a long hike or some other form of vigorous outdoor activty. Relatively comfortable aerobic exercise, just to keep your body moving but without high intensity - just high enough to feel some fatigue after one hour. Some elliptical, some treadmill, bike, some stair machine. Some jump rope to practice my new moves.
