essays-ccs/routines/workout_routine.md

Workout routine

Week

Do walks every day.

Day	Workout	Time
Mon	Cardio	20m
Tues	Chest	15m
Wed	Yoga	20m
Thurs	Abs	10m
Fri	Legs	20m

Equipment

• Dumbbell set, at least 2 pairs of handles
• Yoga mat
• 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.

PAI

PAI (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.

Use a fitness tracker that can track PAI (currently only xiaomi and amazfit)

Workout Videos

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.

Cardio

• Dr. Eric Berg - sprint interval training . Studies
  • Do
    • 15-20s all-out sprint
    • 2m rest
    • 4-8 times in a session. (10-15m per day)
    • 2-3 times per week.
  • Mark's daily apple - Sprint interval training
  • Guide.
• FitnessBlender - 20 min Brutal HIIT Ladder Workout

Abs

• Jeff nippard best 3 ab exercises
• Athlean X - 2 best ab exercises

Chest

• MiDASMVMT - 15 min dumbell chest workout
• Fraser Wilson - 20 min chest and shoulder

Arms

• Fraser Wilson - 15 min arm workout
• Fraser Wilson - 20 min dumbell arms

Lower

• FitnessBlender - 30 min dumbbell squats and deadlifts
• Juice & Toya - 20 min lower body dumbell workout
• Fraser Wilson - 20 min home leg workout

Posture / Stretching

• Jeremy Ethier / GjustLink - Follow-along 12 min posture routine
• Dr. Berg - knee pain
• Tone and tighten - Knee pain.
• Doctor Jo - Knee pain

Dieting

• Dr. Fung - Intermittent Fasting - the science and benefits
• Jeff Nippard - The smartest way to get lean

Six pack abs

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:

• Have extremely low body fat.
  • Doing Intermittent fasting is the most reliable way to acheive this.
• Do Cardio to get your chest muscles lean.
  • Sprint interval workouts are the best.
• Do chest / weightlifting workouts.
• (Optional) Do ab / core exercises.