Tag Archive: Consistency


I’ve posted my Day 1 training program yesterday which focus more on Lower Extremities , back muscle and core stabilization.  Now I’ll add my Day 2 training program.

DAy 2 (W)

30 minutes jogging

Push up x 15 reps x 2 sets

 

for lesser tension try doing modified push-up

 

or for those who are having a hard time doing both try wall push-up

 

Triceps dips x 15 reps x 2 sets

 

1 minute step ups on every rest interval ( a flight of stair or a steady block can be used.)

 

2 minutes rest and water break

now we will focus on smaller muscles of the body (shoulders,arms), we will do most of the arms and shoulder exercises in a standing position to generate more fat burning and core activation.

Standing forward raises x 12 reps x 2 sets

 

standing lateral raises x 12 reps x 2 sets

 

standing biceps curl x 15 reps x 2 sets

 

Triceps over head extension x 15 reps x 2 sets

finish the activity with Standing back bend position to release the tension

 

Same as day 1, this program would take up 45 minutes to an hour.

Pointers to remember:

  • always activate you core by tucking in your abdomen (refraining from holding breath) for increase stability.
  • in a standing position activity, make sure to NOT hyper-extend your back to prevent unwanted back injury.
  • proper breathing technique must be applied ALWAYS
  • be well hydrated
  • stick to the routine
  • exercises must be incorporated with proper diet

day 3 focus more on compound exercises + abdominal training exercises.

credit: I don’t own the pictures. credit to the owners. thanks! :)

Maintaining a Healthy daily lifestyle for beginners are somewhat a challenge. There are lots of things to consider in starting a lifestyle change  but it all comes down into one most important thing, you need to build a HABIT of it. Building a HABIT is not very easy, you need to start with Self Discipline, Consistency  and of course Commitment . Starting  Nutritional diets and Exercise programs are easy but the hard part is the continuity of the program, this is where you need Consistency. Consistency is always a good starting point.  We all know that there are times we have to attend various functions and some of it are temptations such as high alcohol intakes, gluttonous feast are just some examples. How do you deal with it? Self Discipline,remember Self Discipline is a Freedom from laziness and lethargy, freedom from the expectations and demands of others, freedom from weakness and fear—and doubt. Self-discipline allows a person to feel his individuality, his inner strength, his talent. He is master of, rather than a slave to, his thoughts and emotions.”(H.A. Dorfman ;The Mental ABCs of Pitching). You are the master of your own self, it is your will power to decline temptations. Lastly, deciding to have a Healthy daily lifestyle is like deciding to be in a relationship. You need to pledge yourself into achieving your  goal, Optimum Fitness, you need to be committed. Having those three things (Self-discipline,Consistency,Commitment) will give you the edge to form a HABIT, a habit that will help you out all the way in your pursuit of Healthy daily lifestyle.