workout plan

Do this before you hit the sack tonight:

Getting in to a pre-bed workout routine is a good way to sneak in a little extra daily movement.

Try this tonight… this is the order I would normally do something like this in:

- 30 crunches
- 20 toe reaches 
- 10 push ups
- 40 Russian twists
- 20 body weight squats
- 30 bicycles (on back, legs raised slightly)
- 20 donkey kicks each leg
- 20 crunches
- 20 toe reaches
- stretching




How To Gain Muscles

Yeah yeah there will be a million articles out there but this is the one which will point out the things others rarely do. 

1. Don’t stress -  You might find it hard to believe but your mental health contributes a damn lot to your physical health and body. Stay away from negative people or those who make you sad. Get out of that bad relationship. After years of ups and down, I’ve seen the difference it makes to your physical body. To give you the latest stat, I gained 11 pounds of muscle in 6 months after cutting off with someone negative which is pretty much the MAX a human body is capable of. I suggest you also take a 15-20 minute break each day during which you should just have some tea (or literally whatever else you like) and listen to calm music and not thing of anything negative.

2. Sleep - Your sleep is as important as your workout, if not more. You workout in the gym but you gain muscles in your bed when you sleep. I try to sleep for atleast 10 hours a night for atleast 5 nights a week. Don’t think much about the numbers, just know that if you gotta wake up early, go to bed early. If not then go to bed at your own pace and just sleep for as long as your body may want. If you don’t do this then simply kiss your muscle gain goodbye, it just wont happen no matter how much you workout at the gym.

3. Diet - As someone who goes to a Uni to study nutrition, I know some shit and I found out 2 ways to gain muscles via your diet. I wont give you any plans to stick to because I dont like those. I don’t want to live everyday calculating around how much I ate and stuff. I am not a professional bodybuilder, I dont want to go through all that everyday so what I did instead was - Calculate how much I actually eat on average per day, then adjust my workout according to what I eat. The normal way of doing this is that you workout and then take a surplus diet. I live alone and am too busy with work to alter my diet and I’m sure many others have the same problem so instead just take an average of how much you eat and adjust your workout amount accordingly. Workout less if you have to because of your diet - you’ll still gain more muscle this way than the other way around. The second thing I want you to do is, eat a bowl of porriage with every meal. I’ve tried many things and I think porriage is the fastest and best thing that works. I don’t take any protein shakes. Porriage is cheap and so is oats and bananas in which I throw in the porriage. That’s all I need with occasional chicken breasts every once a week or maybe once in 2, whenever I feel like going to the shop to buy it.

4. Skip Gym - Yes you heard that right. Pay close attention to how your body is feeling. If you’re still feeling the pain from the other day, don’t workout. Specially, don’t workout the part which hurts. I try to workout every body part 2 times a week. So if my arms are still hurting from the previous day’s workout, I either take an off or workout my legs the next day without putting any load on my arms. I wouldn’t do chest or back either since indirectly your arms are working as well while doing those. I would give priority to proper rest for my body parts over another workout always.

That’s it. That’s all I gotta say, don’t wanna make things much complicated. Just follow these tips and you will gain muscles. 

If you’re somone who dont have the time to go to the gym and still wanna gain muscles, here a thing for you:

New Workout Schedule

I am very disappointed in myself because I have not been working out and I have been eating horribly, thanks mental health and grief! Anyway, I like planning things so I made myself a new workout schedule and hopefully it’s something I can accomplish and won’t hurt my hips too badly.

Sunday- Yoga
Monday- Run (C25K)
Tuesday- Yoga
Wednesday- Lift
Thursday- Yoga
Friday- Run (C25K)
Saturday- Yoga

I’m hoping that putting yoga after hard impact days will lessen pain on my hips.

Now to actually follow the plan…

(Not as pretty as the first one. BUT) I upped my workouts for this month. Can’t wait to start (and die) tomorrow morning! 😂If anyone wants to join and try this, you’re more than welcome!(: