Been weight training and aerobic training (running or rowing) for the past 30 years. I always suspected something like this might happen in my country so I decided a long time ago to GET in shape and STAY in shape for as long as I can. My lifestyle is such that I can hit the gym 5 days a week, M to F. I give my body a rest on the weekends. So here is my regimen, it works for me, maybe it will for you too:
Monday, Wednesday, Friday: 85 pound lat pulls, 50 reps 100 pound shrugs, 150 reps 40 pound wrist curls, 100 reps 50 pound resistance on ab crunch machine, 50 reps 85 pound resistance on back extension machine, 50 reps 40 pound resistance on a pulley system for trunk turns, 50 reps each side Rowing machine 2 miles (3216 meters) in 18 minutes.
Tuesday and Thursday 100 pound squats, 80 reps 80 pound bench press, 80 reps 25 pound weight for lunges, 50 reps per leg 15 pound barbells for shoulders (25 butterflies, 25 overhead lifts, 25 upright rows, 25 rear delt pulls, and 25 chest butterflies, total 125 reps 50 pound tricep pulls, 80 reps 30 pound bicep curls, 80 reps Rowing machine 1 mile (1608 meters) in 8 minutes.
This routine has kept me fit for years now. I often quote Dan Bongino, who said you can have the best workout routine in the world but it will mean nothing if you don't have the discipline to get to the gym and use it.
Final note: for all the reps detailed above, I always add four (4) more: 1 for the Great Awakening 1 for the Second Amendment and the Constitution 1 for the Second American Revolution 1 for the Second American Republic
You also need to eat right. Drastically cut out as much sugar and salt in your diet as you can. Skip snacks. Eat more salads, red meat in moderation, fish, and vegetables. Get your cholesterol under control. Get your blood pressure under control (mine runs about 115/70 on average). The above workout routine requires me to take a daily BC "Arthritis Strength" powdered aspirin (1,000mg of aspirin) each morning for aches and pains, but it's part of my daily routine. Do whatever it takes to get restful sleep at night.
Go forth and conquer!
Been weight training and aerobic training (running or rowing) for the past 30 years. I always suspected something like this might happen in my country so I decided a long time ago to GET in shape and STAY in shape for as long as I can. My lifestyle is such that I can hit the gym 5 days a week, M to F. I give my body a rest on the weekends. So here is my regimen, it works for me, maybe it will for you too:
Monday, Wednesday, Friday: 85 pound lat pulls, 50 reps 100 pound shrugs, 150 reps 40 pound wrist curls, 100 reps 50 pound resistance on ab crunch machine, 50 reps 85 pound resistance on back extension machine, 50 reps 40 pound resistance on a pulley system for trunk turns, 50 reps each side Rowing machine 2 miles (3216 meters) in 18 minutes.
Tuesday and Thursday 100 pound squats, 80 reps 80 pound bench press, 80 reps 25 pound weight for lunges, 50 reps per leg 15 pound barbells for shoulders (25 butterflies, 25 overhead lifts, 25 upright rows, 25 rear delt pulls, and 25 chest butterflies, total 125 reps 50 pound tricep pulls, 80 reps 30 pound bicep curls, 80 reps Rowing machine 1 mile (1608 meters) in 8 minutes.
This routine has kept me fit for years now. I often quote Dan Bongino, who said you can have the best workout routine in the world but it will mean nothing if you don't have the discipline to get to the gym and use it.
Final note: for all the reps detailed above, I always add four (4) more: 1 for the Great Awakening 1 for the Second Amendment and the Constitution 1 for the Second American Revolution 1 for the Second American Republic
Go forth and conquer!