One reader recently asked about my workout routine. In the beginning, I didn’t work out. I simply concentrated on adaption for the first 30 days. I did this because during adaption, I did’t have much energy and did’t have any motivation.
Once I was through adaption, I began to follow Ted Naiman’s workout routine. His routine (linked above) centers around body weight exercises. This includes pull ups, push ups, no weight squats, calf raises, planks, etc. I did these exercises 2-3 days per week for about 45 minutes each day.
In the beginning, I couldn’t do any squats and I was wiped out after 3 pull ups and about 12 push ups. Today, I can squat 105 pounds for 8 repetitions, perform over 50 push ups, and complete 25 body weight pull ups or 7 pulls ups with a 45 pound plate attached to me!
I have recently added dumbbell curls and bench presses to my routine. While these are not necessary, they do help me in my quest for more muscle mass. By this summer, my goals are to have between 10%-12% body fat and be able to see my abs! Even as skinny as I was growing up, I’ve never seen my abs. I believe that this goal is achievable based on this WOE.
Here is my current routine. I split it up over 2-3 days and try to add some brief cardio on an elliptical/treadmill:
- Push ups – 50 reps – 2 sets
- Weighted pull up – 45lbs – 7 reps – 2 sets
- Dips – 18 reps – 2 sets
- Squats – 105lbs – 8 reps – 2 sets
- Chin ups – 8 reps – 2 sets
- Planks – 1 minute, 10 seconds – 2 sets
- Incline curls – 40 lbs – 7 reps – 2 sets
- Barbell press – 160 lbs – 6 reps – 2 sets
Ted Naiman tells us to go to failure, but I find myself cheating when I get close to failure. In place of going to failure, I go close to failure twice. I also try to lift as heavy as I can for at least five repetitions. Once I can do eight
repetitions for 2 sets, I move to a higher weight. This has worked for me as you have seen in my after pic on the in the New Year and another birthday blog.
The keys to working out successfully is to start small, maintain proper form, and ask for help if you need it. Remember, we didn’t gain weight/get out of shape over night. You also won’t get a great muscular body overnight.
Please feel free to reach out to me with any workout related questions!
