86 lines
3.4 KiB
Markdown
86 lines
3.4 KiB
Markdown
# Workout routine
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## Week
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Do walks every day.
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| Day | Workout | Time |
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| ----- | ------- | ---- |
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| Mon | Cardio | 20m |
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| Tues | Chest | 15m |
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| Wed | Yoga | 20m |
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| Thurs | Abs | 10m |
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| Fri | Legs | 20m |
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## Equipment
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- Dumbbell set, at least 2 pairs of handles
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- Yoga mat
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- A fitness tracker that can track your PAI (Set it to continuously monitor your heart rate). A xiaomi band 7 costs ~30 USD as of 2023.
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## PAI
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[PAI (Personal Activity Intelligence)](https://www.ntnu.edu/cerg/personal-activity-intelligence) is a proven metric, based on your heart rate, that can increase your life expectancy by up to 8 years. You can do HIIT workouts, sprint interval (SIT) training, or other intensive cardio to get up to 100 PAI per week.
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Use a fitness tracker that can track PAI (currently only xiaomi and amazfit)
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## Workout Videos
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Use the android app XPlayer, a video player you can mute. You can then listen to audiobooks / music while you follow along with workout videos.
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### Cardio
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- [Dr. Eric Berg - sprint interval training](https://youtube.com/watch?v=_eB3z1mhlBw) . [Studies](https://runrepeat.com/sprint-interval-training)
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- Do
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- 15-20s all-out sprint
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- 2m rest
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- 4-8 times in a session. (10-15m per day)
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- 2-3 times per week.
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- Mark's daily apple - [Sprint interval training](https://youtube.com/watch?v=2YogM9wXAJg)
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- [Guide.](https://experiencelife.lifetime.life/article/the-beginners-guide-to-sprint-interval-training/)
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- [FitnessBlender - 20 min Brutal HIIT Ladder Workout](https://youtube.com/watch?v=cZnsLVArIt8)
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### Abs
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- [Jeff nippard best 3 ab exercises](https://youtube.com/watch?v=2RrGnjxSsiA)
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- [Athlean X - 2 best ab exercises](https://youtube.com/watch?v=HhXl6NAxUAo)
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### Chest
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- [MiDASMVMT - 15 min dumbell chest workout](https://youtube.com/watch?v=4o1YzksPuqg)
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- [Fraser Wilson - 20 min chest and shoulder](https://youtube.com/watch?v=TDtemhu9PjA)
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### Arms
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- [Fraser Wilson - 15 min arm workout](https://youtube.com/watch?v=UY6-JzdnHUM)
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- [Fraser Wilson - 20 min dumbell arms](https://youtube.com/watch?v=nzwU9RR6l2w)
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### Lower
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- [FitnessBlender - 30 min dumbbell squats and deadlifts](https://youtube.com/watch?v=R0FxMguetIw)
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- [Juice & Toya - 20 min lower body dumbell workout](https://youtube.com/watch?v=_PRk8DH2_mY)
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- [Fraser Wilson - 20 min home leg workout](https://youtube.com/watch?v=-wg9g9Uxomg)
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### Posture / Stretching
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- [Jeremy Ethier / GjustLink - Follow-along 12 min posture routine ](https://youtube.com/watch?v=oV67sCZwBuc)
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- [Dr. Berg - knee pain](https://youtube.com/watch?v=1NF6XAJq7KE)
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- [Tone and tighten - Knee pain.](https://youtube.com/watch?v=ikt6NME0k9E)
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- [Doctor Jo - Knee pain](https://youtube.com/watch?v=UW8UWZ2gvd0)
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### Dieting
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- [Dr. Fung - Intermittent Fasting - the science and benefits](https://youtube.com/watch?v=7nJgHBbEgsE)
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- [Jeff Nippard - The smartest way to get lean](https://youtube.com/watch?v=d8V9ZaSq9Oc)
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## Six pack abs
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Unlike other muscles, such as arms, you can't simply do core exercises to get a six-pack. This is because even if you have ab muscles, they'll still be hidden under a layer of belly chest fat. Diet and cardio are more important than core exercises. To get a six pack, you have to:
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- Have _extremely low_ body fat.
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- Doing Intermittent fasting is the most reliable way to acheive this.
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- Do Cardio to get your chest muscles lean.
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- Sprint interval workouts are the best.
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- Do chest / weightlifting workouts.
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- (Optional) Do ab / core exercises.
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