Think about this.
You are 42 years old.
You are not one of those hardcore, wash-board-abs, spartan athlete.
Rather your definition of fitness is watching a 2 hour movie at the cinema while munching on a salted popcorn with a nachos + cheese + jalapenos, a nice bar of snickers ice-cream followed by a healthy Red Bull.
Sorry to burst your bubble but this is me — a simple, ordinary, day-to-day guy who loves to enjoy his life.
So given that I am not one of those Ketogenically modified mutants who eats only green leaves & chicken breasts and more green leaves, let me share with you an ordinary format of do-able exercise which will guarantee you NOT to lose weight and NOT to transform you into a pin-up model with a toned body. But will make exercising fun, do-able & easy.
So here is my 3 day-on / 1 day off exercise schedule with a few tips on how you can being your exercise journey — my way — the lazy man’s way.
EXERCISE DAY 1
- Long Distance
- Slow easy pace
- I opt for a 3 kms distance which I complete in 20 to 25 minutes
EXERCISE DAY 2
- Medium Distance + Medium Pace
- Run X distance + Walk X Distance
For example — Run 100 meters then Walk 100 meters
- I complete 1.5kms
- Takes me around 20 minutes
EXERCISE DAY 3
- Short & Intense
- I mark 50 meters
- Sprint & complete 50 meters
- 10 push ups + 10 squats + 10 burpees
- Walk back to the starting line
- Complete 10 repetitions
- All the above exercises have a 5-minute warm up period of walking & stretching & 5-minute cool down period with walking & stretching.
- I always do the exercise 1st thing after waking up & having my morning espresso (I wake up late — VERY late)
- As an added motivation, I take a photograph or video & share it online and get my ‘virtual’ reward & motivation from well-wishers (and insults from haters)
- I do this in the afternoon when it is the hottest time of the day
- I always tell myself to make it easy and fun. The point is to enjoy the journey.
Oh by the way — I also listen to my educational audio Mp3’s when doing the exercise — via Blinklist — which gives me a book summary in 15 minutes. I am able to complete one book per day.
Now isn’t that a lazy’s man smart way to Mental & Physical Health?