The Life Plan (54 page)

Cardio training should also be varied to make it challenging and cut through the boredom. For me, frequently changing my workout routine keeps my interest level peaked and my muscles always “guessing.” It doesn’t take long for your body to adapt to whatever stresses you subject it to, so if you want to keep getting stronger, fitter, and more muscular you need to change your routine every two to three months.

You must end a cardio workout with a cool-down, and the best way to do this is with static stretching exercises from

Chapter 5

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I read all the medical, nutritional, exercise, and motivational literature I can find that reinforces what I have come to know and believe—regular exercise and proper nutrition enhance men’s lives and improve their health and longevity. I don’t have access to this information because I’m a doctor; I seek it out as an exercise junkie.

Wear shoes that are appropriate for whatever cardio work you’re doing. Most people, especially walkers and runners, wear their shoes far too long. Running in old or worn-out shoes is one of the most common causes of running injuries. Exercise shoes lose shock absorption, cushioning, and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which leads to overuse injuries.

The easiest thing you can do to prevent those types of injuries is to replace your shoes when they’re worn out. If you’ve been feeling muscle fatigue, shin splints, or some pain in your joints—especially your knees—you may be wearing shoes that no longer have adequate cushioning. A good rule of thumb is to replace your shoes every 300 to 400 miles, depending on your style, body weight, and the surface on which you exercise. If you weigh less than 175 pounds, you can get new shoes at the upper end of the recommendation. If you are heavier, you should consider replacement shoes closer to the 300-mile mark. If you exercise on rough roads, you’ll need to replace your shoes sooner than if you primarily work on a machine, like a treadmill.

Mark your calendar when you buy a new pair of shoes or, better yet, write the date on the inside of the tongue. This will help you calculate the miles you have put on your shoes when you compare the purchase date with your exercise log in Chapter 8.

N
ow that you understand the components of the Life Plan Workout, let’s put the pieces together to create one exercise routine that you can stick with for the long term. It’s important not only to do the exercises and different types of workouts, but to do them in the right order. The following charts show exactly how this can be done.

The Life Plan combines all three modalities: flexibility and balance along with strength training and topped off with an intense cardio workout. Don’t think that you’ve exercised by doing only one component: All three types are essential, because they work synergistically so that you can have better health, a better sex life, and a better-looking body right now.

I have tried many different schedules to complete this workout. I’ve tried doing it all at once and breaking out the cardio on either a different, alternating day, or later in the same day that I’ve done my resistance training. Any way you choose will work, as long as you get all three components in over a 48-hour period. However, for me and my lifestyle and busy schedule, I find that I’m best off getting the whole routine finished in one session. I exercise every day, first thing in the morning before I go to work.

This workout program starts with a three-day-a-week commitment, unless you elect to perform the cardio on alternate days. I recommend everyone start at this basic level, especially if you are sedentary or if you have never participated in an interval training program. Follow the same exercise routine exactly for one week, making adjustments or changes on a weekly, not daily basis. Remember, it’s important to end every session of exercise with 5 to 10 minutes of static stretching, so if you pull out the cardio section to do later that same day or on the next day, remember to end with stretching as well.

1.

Cardio warmup for 5 min (bike, treadmill, etc.)

2.

Flexibility—Self Myofascial Release (SMR) 5 min

3.

Core/ab workout (choose 2 exercises from core/ab section) 5 min

4.

Balance training (choose 1 exercise from balance section) 5 min

5.

Resistance training—the Basic Health Resistance Workout

6.

Cardio—the Basic Health Cardio Workout

7.

Cardio cool-down: Slow down whatever you are doing for an additional 5 minutes

8.

Postworkout flexibility—static stretching 15 min

Mon-Tues-Thurs-Fri.

Resistance training in this phase is two days consecutively. For example:

Follow the same exercise routine exactly for one week, making adjustments or changes on a weekly, not daily basis. Remember, it’s important to end every session of exercise with 5 to 10 minutes of static stretching, so if you pull out the cardio section to do later that same day or on the next day, remember to end with stretching as well.

1.

Cardio warmup for 5 min (bike, treadmill, etc.)

2.

Flexibility—Self Myofascial Release (SMR)5 min

3.

Core/ab—(choose 3 exercises from core/ab section) 5 min

4.

Balance training (choose 2 exercises from balance section) 5 min

5.

Resistance training—the Fitness Resistance Training Workout

6.

Cardio—the Fitness Cardio Workout

7.

Cardio cool-down: Slow down whatever you are doing for an additional 5 minutes

8.

Postworkout flexibility—static stretching 15 min

Every other day.

Resistance training should be performed every other day during this phase to allow for appropriate recovery. For example:

You should be performing a total of 5 to 6 days a week of cardio during this phase of training. For example: If you elect to perform 4 days of HIIT, perform an additional 1 to 2 days of steady-state medium-intensity cardio for 30 to 40 minutes.

Follow the same exercise routine exactly for one week, making adjustments or changes on a weekly, not daily basis. Remember, it’s important to end every session of exercise with 5 to 10 minutes of static stretching, so if you pull out the cardio section to do later that same day or on the next day, remember to end with stretching as well.

1.

Cardio warmup for 5 min (bike, treadmill, etc.)

2.

Flexibility—Self Myofascial Release (SMR) 5 min

3.

Core/ab—(choose 3 exercises from core/ab section) 5 min

4.

Balance training (choose 2 exercises from balance section) 5 min

5.

Resistance training—the High-Performance Resistance Training Workout, including full-body calisthenics without a break in between

6.

Cardio—the High-Performance Cardio Workout

7.

Cardio cool-down: Slow down whatever you are doing for an additional 5 minutes

8.

Postworkout flexibility—static stretching 15 min

There are many moving pieces to the Life Plan Workouts, so it’s best to track your progress and record your personal program every day. Week by week, you’ll be able to see how far you’ve come. The following chart can be photocopied or downloaded from my website: www.drlife.com. Fill it in after each exercise session.

Use the “notes” section to record how you feel after each component of the workout. This way you can capture the intensity of your workout, and your energy levels before and after. Some days you may feel like you are dragging, so it’s a good idea to record why you think you are not at your best. You might find that your diet is affecting your energy levels, positively or negatively. Or you might find that you are taking the stresses of the day into the gym. If lack of sleep is a problem, you should record that as well.

You’ll also want to keep track of weight lost and muscle gained. You can do this on the same form. Don’t forget to take a shirtless photo of yourself every month. I promise you will be glad you did this when you hit 12 percent body fat.

At the beginning of each week, make sure to note the following:

Use the same scale week after week for the most accurate results.