So spring is here, in my world in my small town in New England we are looking at mid 70’s today. It will be back in the 50’s this weekend which is par for the course but spring is here. So during the pandemic I got myself in very good shape, dropped nearly 30 pounds and refocused my training back to strength.
I’ve learned a few lessons along the way and one of the most important things I have learned in my now near 40 year fitness journey is changing workouts regularly is highly beneficial for making progress. Some say you never do the same work out twice, I don’t subscribe to that but I do stagger workouts. Meaning I will do a routine for 6-8 weeks then shift to something else. It’s worked well for me.
Now for many, spring is a time when you kick start your workouts. Some people walk more, some start taking yoga classes, work in the yard etc. If you want a quick jump-start to your fitness journey this spring I have a quick and easy plan for you to achieve it. You should continue to do more low impact movement (get your steps in) but the jump-start is every 48 hours do squats for the next 6 weeks.
Start with a lightweight and do 5 sets of 5 reps. If you complete the 25 reps, you increase the weight 10 pounds. Do this every 48 hours, if you are too sore one of the days skip that 48-hour cycle but you only get 2 of these so pick wisely. So you do this for 2 weeks and on the next 48 hour cycle you are too sore, sick whatever, you act as if you did the squats so you don’t work out again for another 48 hours. This gives you a 96 hour (4 day) recovery window should you need it.
Do this for six weeks, and do not start with a silly super lightweight either. Pick something you know you can handle but will be a moderate challenge. In 6 weeks, you should see some decent results. Your cardio should be better, your legs should look better and your confidence should be higher.
Squats when done with a moderate to heavy weight engage several of your “systems” and inspire great anabolic effects. Keep eating the best food you can and getting as much sleep as your lifestyle will allow. If you start this now you should be done by Memorial Day and you should feel great!
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