As a 53-year-old man who has just lost 50 pounds, much of which was muscle mass—and has 80 more pounds to go—and who has recently decided to take the leap and commit to a healthier and more active lifestyle, I’ve devised a complete and comprehensive strength training plan regimen that includes two hours a day, seven days a week, at Planet Fitness—starting Wednesday, March 22, 2023! The plan was invented by ChatGPT-4 and looks good to me, incorporating ample time for cardio, calisthenics, stretching, abs, mobility, and general fitness. I’m excited to share the details of this plan with you all!
Starting today, I’ll be walking the 1.7 miles (33-minute walk) to and from Planet Fitness from my apartment every day, from 6 pm to 9 pm. This new routine excites me, as I’ll be adding over two hours a day of health and fitness, along with some much-needed “me time.” This journey will take me away from my desk, the couch, and the TV, ultimately leading to better habits and behaviors that I hope will stick with me for the rest of my life.
Here’s the workout plan that I’ll be following:
Day 1: Upper Body Strength & Cardio
- Warm-up
- Bench Press
- Seated Cable Row
- Dumbbell Shoulder Press
- Lat Pulldown
- Dumbbell Bicep Curl
- Tricep Pushdown
- Cardio
- Stretching & Mobility
Day 2: Lower Body Strength & Calisthenics
- Warm-up
- Squats
- Leg Press
- Romanian Deadlifts
- Leg Curl
- Calf Raises
- Calisthenics
- Stretching & Mobility
Day 3: Active Recovery & Cardio
- Warm-up
- Cardio
- Core & Abs
- Stretching & Mobility
Day 4: Upper Body Strength & Calisthenics
- Warm-up
- Dumbbell Incline Bench Press
- T-Bar Row
- Lateral Raises
- Pull-ups or Assisted Pull-ups
- Hammer Curls
- Skull Crushers
- Calisthenics
- Stretching & Mobility
Day 5: Lower Body Strength & Cardio
- Warm-up
- Deadlift
- Walking Lunges
- Leg Extension
- Lying Leg Curl
- Seated Calf Raises
- Cardio
- Stretching & Mobility
Day 6: Full-Body Circuit & Cardio
- Warm-up
- Circuit (Goblet Squats, Push-ups, Kettlebell Swings, Inverted Rows, Box Jumps, Dumbbell Reverse Flies)
- Cardio
- Stretching & Mobility
Day 7: Active Recovery & Abs
- Warm-up
- Core & Abs
- Cardio
- Stretching & Mobility
I’ve resolved to stick to this routine regardless of the weather or other external factors. However, I’ll remain flexible, always open to taking a day off if better plans arise or if my body requires rest. My goal is not to become obsessive about this new lifestyle, but rather to embrace slow strength, slow fitness, and perseverance.
My approach is all about taking things slowly but surely. I’ll be focusing on slow rowing, slow jogging, slow stretching, slow health, and slow fitness. I believe that by adopting this mindset, I’ll be able to develop lasting, sustainable habits that will benefit me in the long run.
As I embark on this exciting journey, I am filled with anticipation and hope. I can’t wait to see how my body and mind will transform as I delve into this new world of fitness. I’m eager to share my progress with all of you and hope that my journey might inspire others to embrace their own paths to health and wellness.
So, here’s to a new chapter in my life – one filled with dedication, persistence, and, above all, slow and steady progress. I’ll be sharing updates and insights along the way, and I can’t wait to bring you all along with me as I take these steps towards a healthier, happier, and more fulfilling life.
I’m fully aware that sticking to a consistent fitness routine can be challenging, but I am committed to making this a priority in my life. I encourage you to follow along and share your own experiences, tips, and stories, as we can all learn and grow together. Let’s make a positive change in our lives and embrace the journey towards better health and well-being.